2023 Training Program
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Cairns Rowing Club - 2023 Training Program |
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Session Structure |
Suggestions for each part of the training session is set out below. Each row should be a minimum of 10k, consisting of 1k of warm up, 1k of technical work, 7 k of work pieces and 1 k of warm down / extra pieces. Turnaround should be at / near the 51st Battalion ramp. Longer warmups will make the overall session longer. |
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Warm up |
Warm up should be completed over 1k nominally (1.5k maximum to allow all other activities). Suggested warm up consists of 30 strokes each at arms only, arms with body rock, quarter slide, half slide, three quarter slide and then full slide for the balance of the warmup distance. |
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Technical work. |
Technical work should be completed over the next 1k. Technical work can consist of a mix of pause rowing (arms away, arms away with body rock, half slide), alternating square / feathered blades (20 strokes each), double recovery, straight arms only, eyes shut, feet out, quarter slide or half blade depth. Refer our web page for technical drill details. |
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Work piece |
Work pieces should be carried out over approximately 7k and should be complete by the time crews reach Tingira Street boat ramp on the way back. Refer the training program below for work piece details. |
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Warm down / Additional Work |
This piece will occur between the Tingira Street Ramp and the club house (approximately 1 k). It can be used either for a warm down, or for additional work pieces, depending on the crew. Additional work pieces are encouraged closer to the regatta and can include extra race sims or 1000m time trials. |
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Training frequency: |
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Training frequency |
To ensure that all competitors arrive at the State Championships or relevant regatta at a similar fitness level, it is recommended at members train for preferably 4 sessions per week. The training sessions should be as per the work tasks noted in the training program below. Additional optional training sessions are also noted in the schedule. Obviously members need to consider the impacts of over-training when doing the additional sessions. |
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Program Legend: |
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Power Rowing |
Done as 6 minutes sets, with one half of crew rowing first 3 minutes, and second half of crew rowing second 3 minutes. If in an eight, quad, four or double, done by stern half first, then followed by bow half. If in a pair or single, done as full crew for 1.5 minutes, with 1 minute recover between sets but double the sets. Work is done at a rate of 20 / 22 strokes per minute, making sure every stroke is hard and explosive. |
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Build / Stride |
Done in sets of 10. 1 set consists of building the rate over 10 strokes so that the 'stride' rate is reached on the 10th stroke, then hold the 'stride' rate for 10 strokes, then recover at rating 24 for 10 strokes. |
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Speed / Strength 4 |
Done as sets. Each set consists of 4 x (20 seconds at maximum pressure, followed by 40 second light work). Refer schedule for rating. |
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Speed / Strength 5 |
Done as sets. Each set consists of 5 x (20 seconds at maximum pressure, followed by 40 second light work). Refer schedule for rating. |
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Speed / Strength 6 |
Done as sets. Each set consists of 6 x (20 seconds at maximum pressure, followed by 40 second light work). Refer schedule for rating. |
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Pyramid 22/24/26 |
Done as a 11-minute work piece. Work piece consists of 3 minutes at rating 22, 2 minutes at rating 24, 1 minute at rating 26, 2 minutes at rating 24 and 3 minutes at rating 22, done at full pressure |
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Pyramid 24/26/28 |
Done as a 11-minute work piece. Work piece consists of 3 minutes at rating 24, 2 minutes at rating 26, 1 minute at rating 28, 2 minutes at rating 26 and 3 minutes at rating 24, done at full pressure. |
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Leap Frogs |
Done beside another crew, starting with 1 crew trailing the second crew by 1 length. The trailing crew increases intensity (rate and pressure) to row past the leading crew. Once past, the now leading crew reduces pressure, while the new trailing crew increases intensity to row past the leading crew. 1 set consists of 10 passes by each crew (20 in total) |
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Stair Case 22/28 |
Done as an 8-minute piece. Each piece consists of 2 minutes at rating 22, 2 minutes at rating 24, 2 minutes at rating 26, 2 minutes at rating 28. Done at full pressure. |
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Stair Case 24/30 |
Done as an 8-minute piece. Each piece consists of 2 minutes at rating 24, 2 minutes at rating 26, 2 minutes at rating 28, 2 minutes at rating 30. Done at full pressure. |
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Ladder 24/32 |
Done as a 125-stroke piece. Work piece consists of 20 strokes at rating 24, 5 strokes light, 20 strokes at rating 26, 5 strokes light, 20 strokes at rating 28, 5 strokes light, 20 strokes at rating 30, 5 strokes lights, 20 strokes a rating 32. Work piece is done at full pressure. |
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Ladder 26/34 |
Done as a 125-stroke piece. Work piece consists of 20 strokes at rating 26, 5 strokes light, 20 strokes at rating 28, 5 strokes light, 20 strokes at rating 30, 5 strokes light, 20 strokes at rating 32, 5 strokes lights, 20 strokes a rating 34. Work piece is done at full pressure. |
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Base Training 14/20 |
Done as a 20-minute piece. Work piece consists of 5 minutes at rating 14, 5 minutes at rating 16, 5 minutes at rating 18, 5 minutes at rating 20. Each piece is done at full pressure. |
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Base Training 16/22 |
Done as a 20-minute piece. Work piece consists of 5 minutes at rating 16, 5 minutes at rating 18, 5 minutes at rating 20, 5 minutes at rating 22. Each piece is done at full pressure. |
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Base Training 20/24 |
Done as a 15-minute piece. Work piece consists of 5 minutes at rating 20, 5 minutes at rating 22, 5 minutes at rating 24. Each piece is done at full pressure. |
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Race Preparation 1 |
Done over 2 minutes 30 seconds. First minute at rating 28, second minute at rating 30, then 30 seconds at race pace (maximum rating). |
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Race Preparation 2 |
Done over 3mins 30 secs. First minute at rating 28, second minute at rating 30, third minute at rating 32, then 30 seconds at race pace (maximum rating) |
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Race Preparation 3 |
Done over 3mins 30 secs. First minute at rating 32, second minute at rating 34, third minute at rating 36, then 30 seconds at race pace (maximum rating) |
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Race Simulation 1 |
Done over 1000m, consisting of 250m at race pace with race start, 250m reduced pressure at rating 26, then 500m at race pace, building pressure every 20 strokes. |
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Race Simulation 2 |
Done over 1000m, consisting of 500m at race pace with race start, 250m reduced pressure at rating 26, then 250m at race pace, building pressure every 20 strokes. |
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Race Simulation 3 |
Done over 1250m, consisting of 500m at race pace with race start, 250m reduced pressure at rating 26, then 500m at race pace, building pressure every 20 strokes. |
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Training Program - Queensland State Championships 2023 |
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Week starting |
Session 1 |
Session 2 |
Session 3 |
Session 4 |
Session 5 |
Session 6 |
Time remaining |
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09-Jan |
Power Rowing - 4 sets |
Pyramid 22/24/26 - 2 Sets |
Base Training 14/20 - 2 sets |
Stair Case 22/28 - 1 Set |
Optional |
Optional |
Week 16 |
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16-Jan |
Power Rowing - 4 sets |
Pyramid 22/24/26 - 2 Sets |
Base Training 14/20 - 2 sets |
Stair Case 22/28 - 1 Set |
Optional |
Optional |
Week 15 |
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23-Jan |
Power Rowing - 4 sets |
Pyramid 22/24/26 - 2 Sets |
Base Training 14/20 - 2 sets |
Leap Frog - 1 set |
Optional |
Optional |
Week 14 |
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30-Jan |
Power Rowing - 3 sets |
Base Training 16/22 - 2 sets |
Leap Frog - 1 set |
Pyramid 22/24/26 - 2 Sets |
Optional |
Optional |
Week 13 |
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6-Feb |
Power Rowing - 4 sets |
Pyramid 22/24/26 - 2 sets |
Leap Frog - 1 set |
Base Training 16/22 - 2 sets |
Optional |
Optional |
Week 12 |
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13-Feb |
Power Rowing - 3 sets |
Base Training 20/24 - 2 sets |
Pyramid 22/24/26 - 2 sets |
Leap Frog - 1 set |
Optional |
Optional |
Week 11 |
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20-Feb |
Power Rowing - 5 sets |
Stair Case 22/28 - 1 set |
Speed/Strength 5 - 4 sets |
Pyramid 22/24/26 - 2 sets |
Optional |
Optional |
Week 10 |
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27-Feb |
Power Rowing - 4 sets. |
Speed/Strength 5 - 4 sets |
Base Training 16/22 - 2 sets |
Stair Case 22/28 - 1 set |
Optional |
Optional |
Week 9 |
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6-Mar |
Speed/Strength 5 - 4 sets. |
Base Training 22/26 - 2 sets |
Stair Case 22/28 - 2 sets |
Pyramid 22/24/26 - 3 sets |
Optional |
Optional |
Week 8 |
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13-Mar |
Power Rowing - 4 sets |
Stair Case 22/28 - 2 sets |
Base Training 16/22 - 2 sets |
Pyramid 24/26/28 - 3 sets |
Optional |
Optional |
Week 7 |
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20-Mar |
Power Rowing - 4 sets |
Speed/Strength 5 - 4 sets. |
Base Training 20/24 - 2 sets |
Stair Case 22/28 - 2 sets |
Pyramid 24/26/28 - 2 sets |
Optional |
Week 6 |
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27-Mar |
Speed/Strength 5 - 4 sets. |
Stair Case 22/28 - 2 sets |
Base training 20/24 - 3 sets |
Power Rowing - 4 sets |
Optional |
Optional |
Week 5 |
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3-Apr |
Ladder 26/34 - 3 sets |
Speed/Strength 5 - 4 sets. |
Power Rowing - 4 sets |
Speed/Strength 5 - 4 sets. |
Pyramid 24/26/28 - 2 sets |
Optional |
Week 4 |
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10-Apr |
Speed/Strength 6 - 4 sets |
Ladder 26/34 - 4 sets |
Speed/Strength 6 - 4 sets |
Power Rowing - 4 sets |
Pyramid 24/26/28 - 2 sets |
Optional |
Week 3 |
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17-Apr |
Speed/Strength 6 - 4 sets |
Ladder 26/34 - 4 sets |
Power Rowing - 4 sets |
Speed/Strength 6 - 4 sets |
Pyramid 24/26/28 - 2 sets |
3x1.5 minutes race pressure, 1 minute light in between pieces - 3 sets. |
Week 2 |
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24-Apr |
Speed/Strength 6 - 4 sets |
Ladder 26/34 - 4 sets |
Speed/Strength 6 - 4 sets |
Rest day |
Travel and set up at course |
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