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There are three months to go before race day!  If you need a training programme, get Marlene Royle’s 1k Racing program and Will Ruth’s 1k Strength Training Program for your crew.

rowing 1k training program, Marlene Royle, Will Ruth1k Racing Program on water and strength and conditioning

Both are written as a 3 month training programme.

FISA Masters 1k racing training plan

Within these rowing training programs you will find:

In the Rowing Training Program

  1. Phase 1 Training – Builds the Foundation: Low-stress training, good routine, gradual increases. Focus on improving technical weaknesses.
  2. Phase 2 Training – Early Quality: Prepare for the type of training that will be of most importance in the following phases, introduce accelerations/reps/plenty of recovery time/improve mechanics.
  3. Phase 3 Training – Transition Quality: Most stressful phase that is event specific and it sets you up for the final quality phase that is less stressful. Stress the proper systems for the event distance. Stay with proper training paces and do not overdo it here. Avoid injury and illness. Get all tough sessions in but be flexible.
  4. Phase 4 Training – Final Quality: Prepare for actual race conditions. Focus on strengths. Concentrate on what you do best in the final phase of training. Be fresh, not fatigued.
  5. Phase 5 – Taper to racing and race week training programme.

In the Strength Training Program

  • Technically two programmes, one a beginner programme for athletes with minimal strength training experience and the other, a more advanced program for trainees more experienced in strength training.
  • 12 weeks of 2 times per week full-body strength training programme aligned with Marlene Royle’s 1k Racing rowing programme.
    • Build the foundation in Phase 1,
    • Tune up the intensity in Phases 2 and 3,
    • And turn it into boat-moving power in Phase 4.
  • Video lift index with demonstrations and coaching cues for all exercises in the programme
  • Will Ruth’s full-body warmup for improved performance, reduced risk of injury, and better movement on land and in the boat.
  • Guide to executing the programme as Strength Coach Will takes you through the details of how to get the most out of your efforts.