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US National Team Training Schedule - February 1998
by Hartmut Buschbacher, Igor Grinko, and Mike Teti
| Day |
Workout |
Rest |
HR |
Stroke Rate |
Effect |
Speed |
| Mon. |
AM - 3x 25' PM - 60' run |
3' |
75% |
20-22-20 |
Utilization 2
Small boat/erg/tank |
75% |
| Tues |
AM - 2x 35'
90" on/30" offPM - 20' erg/run warmup
& weights 60' |
5' |
80% |
23 |
Utilization 2 |
80-85% |
| Wed. |
AM - 4x 3000m erg
& stretchingPM - OFF |
12' |
85-95% |
27 +/- 2 |
AT on the erg @ 97%
to improve score |
96%+ |
| Thur. |
AM 3x 25' PM - 2x 20'
(30" on/90" off) |
5' 6' |
70-75% 95% |
20-21 30-34 |
Utilization
small boat/erg/tankSpeed work |
75% |
| Fri. |
AM - 4x 20' (4' on/1' off) PM - 15km technique row |
7' |
75% |
20-22-20-23 |
Utilization 2 |
75% |
| Sat. |
AM - 4x 1500m erg PM - 20' warmup
& weights 60' |
6-8' |
90%-max |
1. @ 22; 2. @ 26; 3. @ open rating (29) 4. @ 26 |
Transportation erg/tank/single |
|
| Sun. |
AM - 2x 40' |
5' |
65-75% |
20 |
Utilization 2
run/tank/erg/big boat |
75% |
| Total |
about 860' - 14.5 hours/160km |
- Weights 4x 15 reps at 80-855 of your max. Test max only once/month.
- Use the following exercises: bench row, bench press, leg press, leg curls, dead lift or cleans, back extensions, and sit-ups.
- For all workouts the emphasis is on quality. (For example, on Wed. 4x 3k, all 4 pieces should be within 10 seconds of your best score (6k pace).
- Test yourself @ 6K by February 6, try for your best test yet.
- Speed range is based on your 2k and 6k max, or your goal for 1998 (mostly +/- 2).
- 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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