CONCEPT
11 TRAINING CHART
Using the Concept 11 ergo will certainly improve both your all round fitness level, as well as improvements in muscular strength and endurance. There are many rowers on the market, however the only two that I would personally recommend are Concept and the Water rower.
Good technique will certainly help, read the notes in the bodywork's section under heart & lungs for guidelines.
BEGINNERS TRAINING
SESSIONS FOR CONCEPT 11
SPM = STROKES PER MINUTE. L = RESISTANCE
LEVEL
|
SESSION
|
SPM
|
LEVEL
|
METERS
|
EFFORT
|
AIM
|
|
ONE
|
28 / 32
|
3 / 5
|
600 / 1000
|
EASY
|
TEC
|
|
TWO
|
28 /32
|
5
|
2 X 400
|
MEDIUM
|
WO
|
|
THREE
|
26 / 30
|
4
|
1000 / 1200
|
EASY
|
DIS TEC
|
|
FOUR
|
32+
|
5 / 6
|
3 X 200
|
MEDIUM
|
TEC
|
|
FIVE
|
28 / 32
|
4 / 5
|
2 X 500
|
MEDIUM
|
WO
|
|
SIX
|
26 / 30
|
4 / 5
|
1200 / 1500
|
EASY
|
DIS
|
|
SEVEN
|
32 +
|
5 / 6
|
3 X 300
|
MEDIUM
|
TEC
|
|
EIGHT
|
28 / 32
|
3 / 5
|
3 X 400
|
EASY
|
DIS
|
|
NINE
|
28 / 32
|
4 /5
|
3 X 500
|
MEDIUM
|
WO
|
TEC
= TECHNIQUE, CONCENTRATE ON YOUR TECHNIQUE, REMEMBER LEGS ARMS THEN ARMS
AND LEGS.
WO
= WORKOUT, AIM TO RAISE THE HEART RATE AND WORK THE BODY'S MUSCLE'S TO
A SAFE LEVEL.
DIS
= DISTANCE, THERE IS NOTHING WRONG WITH STOPPING FOR A SHORT REST, THEN
FINISHING OFF THE REQUIRED DISTANCE. REMEMBER TO WORK WITHIN YOUR OWN LIMITS
WHEN DOING ANY EXERCISE PROGRAM.
EFFORT=
EASY, LIKE IT SUGGEST, CHILL OUT, TALKING SHOULD BE EASY, YOU ARE ONLY
GET USED TO THE MACHINE AND ALLOWING YOUR BODY TO SLOWLY ADAPT.
MEDIUM, YOU WILL GET OUT OF BREATH, AND
TALKING IS POSSIBLE, HOWEVER FOR SHORT PERIODS.
HARD, YOU WILL BE GLAD WHEN THE SESSION
IS FINISHED, YOU WOULD RATHER NOT TALK, BODY WORKING OUT.
INTERMEDIATES
/ ADVANCED SESSIONS
Once you have completed the beginner's
session, or if you are already a rower, you will realize that you may prefer
a higher or lower level, as well as a slower or faster stoke rate. Workout,
at a comfortable level for yourself, remembering good technique throughout.
|
SESSION
|
WORKOUT INTERMEDIATE
|
EFFORT
|
|
ONE
|
2,000 METERS CONTINUOUS, RECORD YOUR
TIME FOR FUTURE
|
EASY / MED
|
|
TWO
|
3 X 500M DO FIRST 300 EASY, THEN LAST
200M FAST UNDER CONTROL
|
MEDIUM & HARD
|
|
THREE
|
500M 30 SECONDS REST REPEAT 3 TIMES,
SAME SPEED EACH TIME
|
MEDIUM / HARD
|
|
FOUR
|
2,500 M AIM PURELY FOR DISTANCE, CONCENTRATING
ON TECHNIQUE
|
MEDIUM
|
|
FIVE
|
500M EASY THEN 5 X 200 M SPRINTS WITH
60 SECONDS REST
|
EASY / HARD
|
|
SIX
|
250M EASY THEN 250 HARD X 4 NO REST
IF POSSIBLE TOTAL 2,000M
|
EASY / HARD
|
|
SEVEN
|
3,000 M STEADY PACE, LONG STEADY ROW
KEEP THE PACE CONSTANT.
|
MEDIUM
|
|
EIGHT
|
2000 M RACE PACE, AIM TO KEEP THE
SPEED STEADY ALL THE WAY.
|
HARD
|
|
SESSION
|
WORKOUT ADVANCED
|
EFFORT
|
|
ONE
|
200M 400M 600M 400M 200M PYRAMID WITH
30 SECS REST.
|
HARD
|
|
TWO
|
5,000 M LONG HARD ROW, STAY FOCUSED
WITH GOOD TECHNIQUE
|
MEDIUM / HARD
|
|
THREE
|
5 X 1 MINUTE SPLITS, KEEPING THE DISTANCE
WITHIN 10M FROM FIRST.
|
HARD
|
|
FOUR
|
3 X 400M 3 X 300M 3 X 200 M REST 60
SECS THEN 45 SECS THEN 30 SECS.
|
HARD
|
|
FIVE
|
2,000 M TIME TRIAL, WORK HARD FOR
1ST 1,000M THEN TRY TO MAINTAIN
|
HARD
|
|
SIX
|
200M 400M 600M 800M 600M 400M 200M
PYRAMID 30 SECS REST
|
HARD
|
|
SEVEN
|
30 MINUTE LONG STEADY ROW AIM TO START
SLOW THEN INCREASE.
|
MEDIUM / HARD
|
|
EIGHT
|
2 X 1 MIN 2 X 2 MIN 2 X 4 MIN ROWS
RECORD YOUR DISTANCE
|
HARD
|
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