PERIODISATION

In rowing, the annual training cycle is conventionally divided into three main phases of training: PREPARATORY, COMPETITIVE and TRANSITION. 

Both the preparatory and the competitive phases are also divided into subphases since their tasks are quite different. The preparatory phase has a GENERAL and a SPECIFIC subphase, while the competitive phase usually is preceded by a short pre-competitive subphase.

S1 ANATOMICAL ADAPTATION:

This phase will aim to train most of the muscle groups to prepare muscles, ligaments, tendons and joints to endure the following long and strenuous phases of training. A general strength program will include in this phase many different exercises, performed comfortably, without "pushing" the athlete.

Typical session: 40% - 60% of Max Force at Medium Rate, 10 Reps in 3 Sets with 1 minute rest interval

S2 MAX STRENGTH:

This phase will aim to increase the max strength, i.e. the max load one can lift in a single rep/attempt.

Typical session: 70% - 90% of Max Force at Medium Rate, 5 Reps in 5 Sets with 4 minutes rest interval

S3 CONVERSION TO MUSCLE ENDURANCE:

This phase to enable the conversion of gains in max strength into muscular endurance so much important for rowing. The rower will be exposed to a training program through which progressively he will be able to perform tens, and even hundreds, of repetitions against a standard load of about half the max.

Typical session: 40% - 50% of Max Force at Fast Rate, 10-100 Reps in 3 Sets with 5 minutes rest interval

S4 MAINTENANCE:

In this phase we aim to maintain the athlete's strength but without taxing his/her energy stores and avoiding exhaustion to preserve energies to be used during races. Maintenance training will be very brief in duration but required at least 3 times/week, possibly also after water sessions. It will include a mix of max strength and muscular endurance exercise but especially the latter.

S5 CESSATION:

One week before the main competition of the year, the strength training programme is ended, so that all energies are saved for the accomplishment of a good performance. 

S6 REHAB:

In this phase some level of active rest will be planned to remove fatigue, replenish energies, recover from injuries and restore muscles, tendons and joints.

At the end of this phase the training programme will include exercises to strengthen STABILISER muscles, these are those muscles which through a static contraction secure a limb stability against the pull of the main contracting muscles.

E1 AEROBIC ENDURANCE:

Aerobic endurance is developed throughout the transition and the first part of the long preparatory period. This phase is based on high volume of training (20+ hours/week) and aims at building the endurance foundation for the regatta season and to increase to the highest level possible the rowers' working capacity (the cardio-respiratory system).

E2 DEVELOPMENT OF FUNDATION OF SPECIFIC ENDURANCE:

In this phase a representation of the transition from aerobic endurance to an endurance program has to mirror the ERGOGENESIS OF ROWING --> A training method has to be selected to respect the aerobic/anaerobic ration expressed in percentage.

83% AEROBIC / 17% ANAEROBIC

The dominant training methods are: uniform, alternative, long, and medium distance interval training (2-5 km).

E3 SPECIFIC ENDURANCE: 

This phase coincide with Regatta season. A selection of appropriate methods should reflect the ergogenesis of rowing.

aerobic 83% & anaerobic 17% (5% of anaerobic ALACTIC + 12% anaerobic LACTIC)

The modulation over various types of intensities should facilitate a good recovery between training sessions, thus leading to a good peak for the final competition.

NOTE: A variation of the standard periodisation calendar is always possible and indeed in our case, aiming at achieving higher levels of performance, additional strength training is included in our yearly planning and two phases of maximum strength of six weeks each are proposed (total 12 weeks), each of them being followed by phases of muscular endurance (summing up a total of 14 weeks) so necessary in rowing to convert strength enhancement into suitable endurance enabling a sustained effort over the duration of the race.

GRC PERIODIASTION CALENDAR