Training planning and analysis tips

Rowing technique videos

Applicable bits of rowing research

Jarek MäestuSports Scientist (PhD),

Ex rower and rowing coach,Rowing Academy Scientist

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ROWING ACADEMY

DISTRIBUTION OF TRAINING VOLUME

Annual training plan

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Only optimally planned training process ensures optimal performance improvement in rowers.

The main components of designing a training plan are training volume and training intensity as all the workouts in the plan can be characterized by those variables.

Training volume refers to the amount of work that is performed. The main formats of training volume are:•Training time (mainly used in endurance disciplines)•Covered distance (mainly used in endurance disciplines)•Repetitions (mainly used in strength or acyclic disciplines)•Mass (mainly used in strength disciplines)

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Although distance can be used in designing the annual plan of a rower, time parameters are still most frequently used as they have been found to be related to performance and competitive success.

In the long-term performance planning of the athletes you should bear in mind that each competition level usually demands a certain amount of training hours per year.

Competitive level Training hours per year

Recreational rower 150-300

High school rower 300-500

College level rower 500-600

National level rower 600-900

International level rower 800-1100

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The main principle for training volume is – it needs to be increased gradually year by year without any sudden and rapid increase to ensure positive adaptation processes.

Failing to do this usually results in overtraining or injury. A 10% increase per year can be concidered as a rule of thumb. When an athlete reaches international level, a 5% increase is sufficient.

1 2 3 4 5 6 70

400

800400 440 490 540 600 660 720

Increase in annual training volume

Years of training

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There are some important aspects that the coach must consider: • Training volume is usually higher during the preparatory period and decreases if the

competition period gets closer• If training volume is high, the intensity must be kept low.

The interaction of training volume and intensity during the annual period of rowers (according to Bompa, 1999)

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Training volume can also be used in planning the amount of different intensity types of training.

Training intensity Percentage of the annual volume

Basic endurance 50-55%

Anaerobic threshold 15-20%

Maximal aerobic power 5-10%

Peak power 10-15%

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Things to remember!

• Training volume must be increased gradually in accordance to increases in performance.

• Avoid sudden increases that may cause injury or overtraining.• In periods of high training volume, intensity must be kept low and vice versa.

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• Annual training plan• Distribution of training intensities• Rowing technique after one hour low intensity high volume training

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