Version 1 of WOUCrew Summer 2002 Dry Land Training

Here is a suggested dry land workout schedule for those interested in WesternOregonUniversity’s newly conceived club Crew program. The schedule assumes no prior rowing experience and a moderate level of physical fitness.

Two additional MSWord documents are being sent with this schedule. One of them is a diagram of the rowing stroke. It is included to illustrate that the major muscles involved in rowing are the quadriceps (front of thigh), latissimus dorsi (back below shoulder blades), triceps (back of the arm), and abdominals. This figure also shows the importance of flexible hamstrings (back of the thigh). Unfortunately, it does not indicate the aerobic conditioning needed for a race of 250 strokes at 35 strokes per minute, nor the balance needed throughout each stroke. The dry land schedule attempts to condition and strengthen these major muscles, to provide aerobic conditioning, and to improve flexibility and balance; improving balance is the reason that weight machines are not being used.

The second document is a summary of the “getting started” page of the ergometer maker’s web site for those who’ve not been introduced to this rowing machine. The “daily workout” link of this site is recommended source for a variety of workouts for those with access to an ergometer.

MONDAY / TUESDAY / WEDNESDAY / THURSDAY / FRIDAY / SATURDAY / SUNDAY
5 min stretch / 5 min stretch / 5 min stretch / 5 min stretch / 5 min stretch / 5 min stretch / 5 min stretch
45 – 60 min steady state
ergometer
running
swimming / Max heart rate
4 x 5 min/ 5 min rest between -
Runnning hills or stairs or
Ergometer at stroke rate no more than 28 / 25 – 35 min
5 to 7 x 4 min “on” (work level too high for conversation), 1 min “off” (VERY light work) Ergometer or run hills or stairs / 30 min Body or marathon bar circuit
3 x 10min/ 3 min rest between each 10 min / 30 – 60 min steady state
ergometer
running
swimming / Rest day / 30 min Body or marathon bar circuit
3 x 10min/ 3 min rest between each 10 min
NOTE: when running stairs – run up, hands clasped behind back WALK DOWN to avoid trauma to knees
5 min Abs – 45 sec work 15 sec rest / 5 min Abs – 45 sec work 15 sec rest / Body or marathon bar circuit / 5 min Abs – 45 sec work 15 sec rest / 5 min Abs – 45 sec work 15 sec rest
5 min stretch / 5 min stretch / 5 min stretch / 5 min stretch / 5 min stretch / 5 min stretch / 5 min stretch

Stretches:

Achilles tendonHamstringQuadricepsLower back & gluteals

Body circuit Marathon Bar (=weight bar w/o any weight on it)

45 sec work, 15 sec rest at each of 10 stations10 repetitions each continuously for 10 min

Push upsUpright row

One leg squat – rightDeadlift

One leg squat – leftBent over row

CrunchesBeldens

Step-ups or jumpiesMilitary press

Squat thrustLunges

Trunk twistersCurls

BeldensSquat thrusts

Jumpies

(From Dr. Bob Turner – )