Training Resources
Keep an eye out here for a variety of different at home training programs. This list will be updated regularly as new resources become available!
All sessions are easily modified to suit your fitness and ability, so give it a go and record your improvements :D
Rowing Qld Training Program - WEEK 1; WEEK 2; WEEK 3; WEEK 4; - An adjustable weekly program incorporating various activities, depending on what you have available to you.
Australian Institute of Sport Framework for Rebooting Sport - an applicable guide on how to stagger a return to sport when Federal, State, and local authorities permit; Summary
Improving your Aerobic Base - Information for returning to training for Masters Rowers from Bill Chambers
Returning to the Water - Information from Ivan Hooper on progressively returning to training after a period off.
"Downtime" Training Tips and Recommendations - How to manage your training throughout this period to ensure that you come back fresh and injury-free!
Body Weight Exercises - Strength Endurance Session Progressions - Designed for Rowers from RA and QAS (Use for weekly program)
Core Session Suggestions - Designed for Rowers from RA and QAS (Use for weekly program)
Information on Repeat Sprints and HIIT versus Normal Training - Information for Rowers from Rowing Australia and QAS
Power Profile - Description and implementation of Power Profile Testing from Rowing Australia
7 Step Test Protocal - Information about the implementation for the 7x4min Step Test across different abilities from Rowing Australia
Safe Use of the Ergometer 2006 & 2020 - Resources from Qld Academy of Sport Team Physiotherapist, Ivan Hooper, on best practise use of the ergometer.
https://rowingaustralia.com.au/community-rowing/sports-medicine/ - Rowing Australia Sports Medicine
https://www.youtube.com/watch?v=VE663Kg0c00&feature=youtu.be - Rowing Australia Indoor Rowing Essentials
https://www.youtube.com/watch?v=wAIMrW35PuM&feature=youtu.be - Ergo Technique and Foundations with Andrew Randell
https://www.youtube.com/watch?v=GTOm6yGYiVI - Rowing Australia Excellence through Rowing on and off the water
https://www.worldathletics.org/be-active/lifestyle/lockdown-exercises - 5 Lockdown exercises to keep you fit, focused and sane!
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