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US National Team Training Schedule - March 1998
by Hartmut Buschbacher, Igor Grinko, and Mike Teti
| Day |
Workout |
Rest |
HR |
Stroke Rate |
Effect |
Speed |
| Mon. |
AM - 3x 30' PM - 60' run
or tech. drills |
3' |
80% 80% |
22-24-22 |
Lactate threshold
Small boat/erg/tankUtilization 1 |
80-83% |
| Tues |
AM - 5x12' PM - 20' erg/run warmup
& weights 60' |
3' |
75-80% |
22-24 |
Utilization 2 |
78-80% |
| Wed. |
AM - 5x1500m erg
& 30' stretchingPM - OFF |
7' |
85-90% |
23-27-30-26-23 |
Transportation |
93-96% |
| Thur. |
AM 3x 25' PM - 15x 15 strokes |
5' 90" |
70-75% - |
20-22 (26-28-30-32-34-36
x 2 + 3 starts |
Utilization
small boat/erg/tankPower
single erg |
100% |
| Fri. |
AM - 3x 30' PM - 15km tech. row |
3' |
75% |
22+/-1 |
Utilization Active recovery |
80% 75% |
| Sat. |
AM - 4x 2000m PM - indiv.
training/weights |
6' |
90-95% |
25-28-31-34 or 28 |
Race level
big boat/erg/tank |
95% |
| Sun. |
AM - 4x 20' |
3' |
75% |
20 +/-1 |
Utilization 2
run/tank/erg/big boat |
75% |
| Total |
about 960' - 16 hours/180km |
- Weights 5x 10 reps at 85-90% 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. 5x 1500m workout, all 5 pieces should be within 4-9 seconds of your best 2k score.
- Use your warmup on the water for more technical drills.
- The short pieces on thursday afternoon demand the highest possible power output at each rate.
- 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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