Training Overview

Weekly Plan  :  On-water Rowing  :  Ergo List  :  Weight Circuits  :  Season Plan  

Introduction 
The training programme is designed to help prepare crews for major annual events, with a peak targetting the Hong Kong Rowing Championships in November. 

There are five periods
1. Preparation 1
2. Preparation 2
3. Pre-competition
4. Competition
5. Recovery. 

Periodization is based on the use of training loads and the wave principle of training. The training load is the amount of work and quality of work performed. These are based on 3 to 6 week cycles or 4 to 8 week cycles depending on how long before a target event we have. 

Modular Program
The working culture and lifestyle in Hong Kong makes it difficult for a more 'traditional' training program to be followed. We have designed this program to allow the maximum of flexibility. Most fitness work can be done away from the rowing course and is varied enough to allow for training to be done at just about any location before and after work, or even at lunchtime. If you are away on a business trip there will be an option that you can do at the hotel gym or pool where you are staying.

Target "Hard" Minutes 
The training load in total number of minutes does not vary much over the length of the program. This is because we understand that you only have a certain amount of time outside of home and office to devote to training. What does increase is the percentage of minutes that you are working "hard" - defined as 80% of max heart rate. As the season progresses you become fitter and better able to work harder for more and more of your valuable time.

Importance of on-water training 
Since most crews are limited to only two on-water sessions a week, we need to maximise that time for skills and race preparation (the fitness you are mainly doing elsewhere). To get the best preparation we need to train the crews that are entered for regattas. Once the entries are in you and your crew should try to maximise the number sessions you can do together before the race. This means that once the Starter says "GO" you are able to focus on rowing hard, not just on holding it together!

If you have any questions, please e-mail the Coach.