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US National Team Training Schedule - April 1998
by Hartmut Buschbacher, Igor Grinko, and Mike Teti
| Day |
Workout |
Rest |
HR |
Stroke Rate |
Effect |
Speed |
| Mon. |
AM - 4x20' PM - 4x 15' |
3' 3' |
70% 75% |
22 22 |
Utilization 1 Utilization 1 |
75% 75% |
| Tues |
AM - 4x1500m
erg/waterPM - 2x30' tech. row |
7' 5' |
90-95% 60-65% |
28-30-open-30 20 |
Transportation Active recovery |
96% +/-2 75% |
| Wed. |
AM - 4x20' PM - 15x15 strokes |
3' 90" |
80% - |
22 36+/-4 & starts |
Utilization 2 Specific strength |
77-80% 100% |
| Thur. |
AM 4x (3-2-1) PM - OFF |
7' |
95%-max. - |
3'@26-28
2'@30-32
1'@34-36 |
Race level |
73-75% |
| Fri. |
AM - 3x 25' PM - 60' tech. row |
3' |
70% |
1 & 3: 4'on/1' off 2 22
2. tech drills |
Utilization 1 |
73-75% |
| Sat. |
AM - 5x5' PM - 60' |
7' 5' |
90-95% 60-65% |
24-27-30-33
last piece: (30-32-34-36-38)20-22 |
Transportation Active recovery |
96-100% 70% |
| Sun. |
AM - 4x 20' |
3' |
75% |
23 |
Utilization 1
big boat |
75% |
| Total |
about 960' - 16 hours/180km |
- Weights: from now on more optional: 4 sets of 10-8-6-4 reps increasing the load each step.
- Use the following exercises: bench row, bench press, leg press, leg curls, dead lift or cleans, back extensions, and sit-ups.
- Make sure you get a proper spot.
- Work on stroke rate efficiency as you devlop speed at higher stroke rates.
- Develop a better warmup program for your water workouts to work on certain problem areas.
- Use the technique row to improve the catch, direct release, and balance of the boat.
- Please use this program as a guide only. Club and collegiate athletes should follow their coach's training program and instruction.
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