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Distribution of training volume - an annual training plan


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Only optimally planned training process ensures optimal performance improvement in rowers.

The main components of designing a training plan are training volume and training intensity as all the workouts in the plan can be characterized by those variables.

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Distribution of training volume - an annual training plan

  1. 1.  Training planning andanalysis tips Rowing technique videos Applicable bits of rowingresearchJarek MäestuSports Scientist (PhD),Ex rower and rowing coach,Rowing Academy ScientistSPORTLYZERROWING ACADEMYDISTRIBUTION OFTRAINING VOLUMEAnnual training plan
  2. 2. SPORTLYZERROWING ACADEMYOnly optimally planned training process ensures optimal performance improvementin rowers.The main components of designing a training plan are training volume and trainingintensity as all the workouts in the plan can be characterized by those variables.Training volume refers to the amount of work that is performed. The main formats oftraining volume are:• Training time (mainly used in endurance disciplines)• Covered distance (mainly in endurance disciplines• Repetitions (mainly in strength or acyclic disciplines)• Mass (mainly in strength disciplines)
  3. 3. SPORTLYZERROWING ACADEMYAlthough distance can also be used in designing the annual plan of a rower, timeparameters are still most frequently used as they have been found to be related toperformance and competitive success.In the long term performance planning of the athletes you should bear in mind thatusually each competition level demands a certain amount of training hours per year.Competitive level Training hours per yearRecreational rower 150-300High school rower 300-500College level rower 500-600National level rower 600-900International level rower 800-1100
  4. 4. SPORTLYZERROWING ACADEMYThe main principle for training volume is – it needs to be increased gradually year byyear without any sudden and rapid increase to ensure positive adaptation processes.Failing to do this usually results in overtraining or injury. A 10 % increase can beconcidered as a rule of thumb and a 5 % increase if an athlete reaches internationallevel.400 440 490 540 600 660 720050010001 2 3 4 5 6 7TraininghoursYears of trainingIncrease in annual training volume
  5. 5. SPORTLYZERROWING ACADEMYThere are some important aspects that the coach must consider:• Training volume is usually higher during the preparatory period and decreases if thecompetition period gets closer• If training volume is high, the intensity must be kept low.The interaction of training volume and intensity during theannual period of rowers (according to Bompa, 1999)
  6. 6. SPORTLYZERROWING ACADEMYTraining volume can also be used in planning the amount of different intensity types oftraining.Training intensity Percentage of the annualvolumeBasic endurance 50-55%Anaerobic threshold 15-20%Maximal aerobic power 5-10%Peak power 10-15%
  7. 7. SPORTLYZERROWING ACADEMYNOTE!• Training volume must be increased gradually in accordance to increases inperformance.• Avoid sudden increases that may cause injury or overtraining.• In periods of high training volume, intensity must be kept low and vice versa.
  8. 8. SPORTLYZERROWING ACADEMYHey, before you go!Please Tweet, Like, +1 and share this presentationif you found it helpful or entertaining.Next slide: learn more about the Rowing Academy
  9. 9. Sportlyzer Rowing AcademySportlyzer Rowing Academy is No 1 source forrowing coaches looking for inspiration and ideas to:• make training plans more effective• plan and analyze athletes progress better• learn from other coaches experienceDiscover more• Annual training plan• Distribution of training intensities• Rowing technique after one hour low intensity high volume trainingMore related reading