advanced - TRAINING FOR national and international COMPETITION AND DEVELOPING power
Rowing (by tryout)
Frequency: five-six times per week
Weekly volume: 60k-80k
Racing: Same as intermediate team, plus CRASH-B's, USRowing Masters Nationals, World Rowing Masters Regatta, Royal Canadian Henley, Head of the Housatonic and the Head of the Charles Regatta.
Current team's training plan for worlds
- Flexibility Perform stretching and self-myofascial release (foam rolling) before and after workouts. Do dynamic stretches prior to workouts and static stretches after workouts. Hold static stretches for a minimum of 30 seconds and sustain pressure on tender spots while foam rolling for a minimum of 30 seconds.
- Cross-training cardio Once per week
- Resistance Training - to come