The last week of winter training has arrived! Our goal this week is to get prepared to jump into full training volume on March 3rd. There are several components to this process:
1. Physically: We will not be on the ergs this week, but that doesn't mean we can't continue our training for the spring season. We have been working out 2-3 days a week for the past several weeks, but the training volume will increase to 5-6 days a week starting in March. Take this week as a transition. In addition to the 3 scheduled practices, get in 1 or 2 addition workouts on your own. There are some workout options listed at the bottom of this pot.
2. Academics: We will be knee deep in racing in a few short weeks. This is the time to get ahead in your classes, solidify your study schedules, and communicate with teachers about potential conflicts with crew. If you are worried about juggling your studies with your training, please don't hesitate to email me so we can make sure you're starting off the season on the right foot.
3. Team-bonding: This is our last week on land together, and a result a very important time to get to know each other. Varsity, make an effort to get to know our newest team members and share some of your experiences rowing for NDA. Novices, don't be afraid to introduce yourself to your new teammates and ask them any questions you might have about life as an NDA rower.
4. Mentally: The next couple of weeks represent a transition from the "off season" to our competitive phase. Our training efforts will reflect this, as should our focus. Check in with your goals enjoy your extra free-time this week, spend time with friends and family or focus on other the things that take the back seat during crew season.
Practice Schedule (Varsity & Novice)
Monday: (Captain's Practice) 3:15-4:30pm @ fitness center
Tuesday: 3:15pm -4:30pm @ Dance studio
Wednesday: Optional workout #1
Thursday: (Captain's Practice) 3:15pm - 4:30pm @ fitness center
Friday: Off
Saturday:Optional workout #2
Sunday: Off
Optional workout #1:
1. Physically: We will not be on the ergs this week, but that doesn't mean we can't continue our training for the spring season. We have been working out 2-3 days a week for the past several weeks, but the training volume will increase to 5-6 days a week starting in March. Take this week as a transition. In addition to the 3 scheduled practices, get in 1 or 2 addition workouts on your own. There are some workout options listed at the bottom of this pot.
2. Academics: We will be knee deep in racing in a few short weeks. This is the time to get ahead in your classes, solidify your study schedules, and communicate with teachers about potential conflicts with crew. If you are worried about juggling your studies with your training, please don't hesitate to email me so we can make sure you're starting off the season on the right foot.
3. Team-bonding: This is our last week on land together, and a result a very important time to get to know each other. Varsity, make an effort to get to know our newest team members and share some of your experiences rowing for NDA. Novices, don't be afraid to introduce yourself to your new teammates and ask them any questions you might have about life as an NDA rower.
4. Mentally: The next couple of weeks represent a transition from the "off season" to our competitive phase. Our training efforts will reflect this, as should our focus. Check in with your goals enjoy your extra free-time this week, spend time with friends and family or focus on other the things that take the back seat during crew season.
Practice Schedule (Varsity & Novice)
Monday: (Captain's Practice) 3:15-4:30pm @ fitness center
Tuesday: 3:15pm -4:30pm @ Dance studio
Wednesday: Optional workout #1
Thursday: (Captain's Practice) 3:15pm - 4:30pm @ fitness center
Friday: Off
Saturday:Optional workout #2
Sunday: Off
Optional workout #1:
45-60 minutes of easy effort cardio (erging, running, biking, snow shoveling, stairs, etc).
Light Stretching
Light Stretching
Optional workout #2:
30-45 minutes of steady cardio.
30-45 minutes of steady cardio.
Body Circuit: Complete 2 sets (15 seconds rest between exercise, 3 minutes between sets)
20 Jumpies
20 Body Squats (this is essentially a jumpie without the jumping part)
25 Crunches
20 Push-ups (do as many as many "real" ones as you can, and then complete the rest on your knees)
25 High Knees (with your arms bent at a 90 degree angle, jog in place, bringing your knees to your palms)
20 Body Squats
20 Jumpies
25 Scullers
20 Push-ups
Light Stretching 20 Jumpies
20 Body Squats (this is essentially a jumpie without the jumping part)
25 Crunches
20 Push-ups (do as many as many "real" ones as you can, and then complete the rest on your knees)
25 High Knees (with your arms bent at a 90 degree angle, jog in place, bringing your knees to your palms)
20 Body Squats
20 Jumpies
25 Scullers
20 Push-ups
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