Rowing Routines
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A mate of mine made mention the other day of a series of Rowing routines and sprint intervals used by a number of Aussie Rugby League fwds a few years back.
I looking at incorporating a few as in season blow-outs with a view to reducing impact on the aging knees.
Has anyone out their heard of these apparently infamous sessions?
I havent, but i have listed some we use at Bristol in the UK.
Session 1
Row 300m in under 60s, take 15s rest. complete 10 sets.
Session 2
Row 1000m, rest 2.5mins
Row 750m, rest 2mins
Row 500m, rest 1.5mins
Row 1000m, rest 5mins
Row 750m, rest 2mins
Row 500m, rest 1.5mins
Row 1000mSession 3
Row 4x300m with 60s rest
Row 3x400m with 70s rest
Row 2x500m with 90s rest
Row5x150m with 15s restTry these and see what you think
Ta Bris.
My sister is a Tri-athlete and there seems to be the in vogue thing for Ironman/ Tri-athlon athletes to do at the minute too.
Bris,
On sessions 2 & 3 is there an average time your guys aim for per 500mts or is pretty much full speed all the way?
It will depend on position, as with most locks they will hit in the region of 1:20-140, on the other hand with props they might hit 1:45-1:52. Obviously locks have an advantage due to their height. But to answer your question directly we encourage them to go flat out.
I have done this sort of session with 2 other players of the same position so going on a 1:2 work:rest ratio.
500
500
250
250
500
500
250
250
500
(3500m total) again going flat out for each rep. Recorded all times. Done once a week for 4 weeks – go through the data after the 4 weeks to work out improvements. Obviously wasnt the only training i was doing at the time though.
Variations of this were designed for different positions – Props some longer distances mixed in with the shortr stuff, outside backs shorter distances or working for time rather than m.
Pretty good session, give it a go.A great one I believe started with Des Hasler at Manly a few years back, how many consecutive reps can you do, 45 seconds work 15 seconds rest try and get over 300 metres, I do one with my players, 10 x 45 seconds/rest 15 seconds @ <1:40, then 10 x 30 seconds/rest 30 seconds @ <1:30, then last 10 minutes 15 secodns on/rest 45 seconds @ <1:20 or as close as possible, they tell me that is a solid hit out, cheers, ash
sounds tough i’ll have to try that one out next week!
@ashley 907 wrote:
A great one I believe started with Des Hasler at Manly a few years back, how many consecutive reps can you do, 45 seconds work 15 seconds rest try and get over 300 metres, I do one with my players, 10 x 45 seconds/rest 15 seconds @ <1:40, then 10 x 30 seconds/rest 30 seconds @ <1:30, then last 10 minutes 15 secodns on/rest 45 seconds @ <1:20 or as close as possible, they tell me that is a solid hit out, cheers, ash
I bet!!
Steve Menzies lands at Bradford Bulls in the next week or 2. The Amateur club I play for plays right next to the Bulls home ground, and we’re planning to invite him down as our guest for a game one Saturday- I’ll ask him if he had the pleasure of trying Mister Hasler’s programme?!
Thanks for the response as ever fellas.
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