i fomen's ‘National Rowing Team P.O. Box 4508 Chattanooga, TN 37405 1 boathouse (423) 629-0839 facsimile (423) 677-3985 The Role of the Coach Coaches have the potential to exert strong and lasting inticences on the pecpie they coact. now much Gme ‘s spent with the arhletes how intense the invoiverent is now the athiete views the coach how receptive the athlete is how strong conificing influences are craw out feelings on various issues © smay natural and consistent no matter what the situation Coacires need :0 be aware of the power of not saying some- thing when a reaction is expeced. Clartiyingis a usenil sil for coaches to use with athletes and a sicl that athletes should be encouraged to use. Wher in doubr, asic she athletes what they think of how they feei. The athlete-centred approach to sport keeps sport in perspective. Respect for the game, officials and competitors is emphasized. Provicing opportunities fer your athletes to plan or discuss topies of mperanca stmciates involvement and commit- ment 20 decisions. 16Faecors rat affect alanning. Factities for training anc competition Equioment Available traning Pertodicat Characenstics and | evaluation needs of atniee Philosooneat imoticanens oe rectors ‘The coach should begin by sxamining se orircioal faczors with which he/she will have to ‘scictined shinking, and should involve enquiry eal. This examination demands cealisr and into the following areas: (1) available talent: (2) competition/the apposition: () resources: (4) cesatess (5) outside inftuences:Training Methods | L. Training brings about piyysical changes in our athletes’ bodies; the results of the raining being Grectly related to the type of training the athleres had. 2. Training programs should be designed according to these © schedule frequent workouts over a long period of time overload the athlete what you train is what you get training effects are reversible use progressions monit: ¢ training resuits adapt ‘0 incivicual differences set long: and short-term goals expect training effecss to rise, plateau and back-side avoid vertraining use maintenance workouts to prevent de-training eee eer eeee 3. The dve key elements of the training workout are: © intensity — how hard the workis © duration — how long the overioadis * volume — how much total time is involved © rest pericds — how long the recovery time is © repetitions — how often a workout is repeated 4. Some rules of thuma for training are: @ atleast three workouts a week « vary hare workouts uith ight or medium ones © alternate training, strength with energy, to allow recovery © rememter recovery from a heavy workout takes 24-48 hours never hold a heavy werkout the day of or the day before competition 323LSet Overai Goais S. Plan che PractNOUV Auyvnugad a1va S319A90S: Sy3aM 3TOADOUS! Wik 42xt macrocycie. rany ways to skin a cat.” Similarly there are many ways to develop an athiete. init etied oniy will not produce the desired results. Training must be complex. |t must inctude a great variety of training methods and exercises at all ds cnat are used in the generai preparation phase are carried over to the specific ase and to tne competitive ohase (see Figure 3). Vice versa, the specific training : exercises should be introduced early in the preparation period. The we the cransition period and the deginning of the general preparation phase that in- ly the fudemental preparation. Figure 3 vertac of training metheds throughout an entire macrocycie. NERAL PREPARATION © PREPARATION PEAICO COMPSTITION PEAIOOPERIODIZATION PLAN U.S. Rowing - Hartaut Buschbacher Training Ratio workouts a day days a week VACATION Individual Training camps Task Recovery/ Athletes are Vacation going either to the rowing : ERSO 4 workouts 300/2000/ active recovery | Recovery socox x 3:1 First endurance | cAMP I 6000M =R60 3-4 workouts phase 3 weeks 6-7 days aerobic capacity | 16 athletes strength altitude endurance different . exercises Same as January 6000M ERSO outs Sa week , 500 ERSO rkouts 2000 6000 second endurance phase nainly on waterApr Sane as March CAMP IT Speed order workouts 16 days 2000m days a week 12 athletes altitude x May [1:1 Pre-race cAMP IIT Speed order 3 workouts preparation 20 days 2000H 6-7 days a week 9 athletes Europe/Races x i gun [1:1 Race Preparation | CAMP IV Races 3 workouts Phase 17 days 6-7 days a week | race level 16-20 athletes race endurance | Formation specific strengths skills x sur | 2:2 short learning | CAMP V Races 3 workouts phase for Selection Camp 6-7 days a week | college athletes | 16 athletes recovery 1 week xx aug | 3:2 Race Preparation | CAMP VI 3-4 wouts day race plan will | Preparation Camp 6-7 days a week | dictate the 50 days Microcycle training altitude high intensity Team 10-16 recovery a big part of training x sep | world World Championshios Championships Indianapoli: 200K > Low Competition X Qualifer xX Important Race; Models pecov Heart Suroke er face Rate «Km Training Effect uning ate nacre : 0-20 min. - ypic Threshol 2 mi. B10" al Training - Long, 5 ge x 10 mun. x5 min “fe Dx 3 ain ae fan Vareations s 3 sic 30), (26-32) 0 (28-34) ot Sess os 5.32), (23-34) oF (0-36) cral Training - Short 5720 or 3O/S ORES X E> oacx Program Recovery Heat Sooke im Race Rate Mosaay 0 Seeay tase tomog + WoKs aor 30 Tweey a) Warmup: Seery Stace tower - wot ee as Bi tomag ince Pung Sosa +e vo eH ee Weanesday 4) Warmeuge 3 Senay Seace tom + ots ise 46 3 towne inexral Toaning lorso mess 10-2oenet $3" LID OS 4s Tmunaay al Warp . Senay Sate tomeng = Bonsai ae Si lowag “Mnymus Vacasons” erred oe wou mrs HHS jou ray Wamu Seexay Sate tomeng - tsa tee 4s 3 tomas ine ening Sela rer ous yo zts Saeurcay 0 Warmup > Senay Sate tong + Wouse eee 46 3 tower “yoo Vacations” Press ee i mw nts Ey sucdsy A) Waa: Steney Sate Rome + worse em 4s B towns torre Taiaing y'e7000 me Isr yous az S10 owe Feely Timmy sald be performed 10 1 es0%, remeces Sore and ater sc a are tates icicle sugested fram individ with = max iar ce of 200. Table 1 Table of Energy Sources for Training (ntensities Princioat Prynoiogica! fnew Percent Lactic Acid efecs of Type of Maximal Produced Training Used Heare2ace (mov) LAamsembie iycoges aoore 40 2 Tamsporasoa Cyors 40060 3 Anaerobic 40 Treesnold 4. Uatizason t zowse 5. etteasion 2 fay aces as-738 om20Teaching Skilis ‘There are five links in teaching skills: L Selec: a basic sicil to be learned. 2. Plan the explanation and demonstration. L. Selec: a sidil and write down why it is important. 2. Seiec: four or Sve main teaching points and selec: key words. Decide i an aid would help. ‘Selec a formasion. * Decide on wat views athletes should see. 6. Decide on who demonsrates. . Cail for questions to conchude. 3. Plan how the athletes wil practise the sicil. L Take stock of the practice environment 2 Maximize aczvity. 3. Plan zo move learners into practice activity quickly. +. Use clear, precise instructions. 5. Check and correc: practice patter first, then check technique. «4. Provide Feedback during practice. L Give feedback to guide improvement. 2 Use feecback as a measure of progress. 3. Use feedback as reward or punishment. 5. Use voice and bedy for good effect. Spy sore nut “eBooueneUD x0g Od sa6e-z (€2>) aquasoes agnor reir 6€60-629 (€Z7) asnause0g s,uswo,Sport Psychology “A”: a Modvation, Drop Ours and Special Needs 1 The nan casos alee carsioaee m wport ane = con 2 erent A. ee eccterced tetas ee +g areas a ed Somweer rouge aoe A. seemeraneed atlas segerd wel n couches una: + at ranma alleging aie a} + ened cee openers : + een mane we ed copa 4. $tUacor cramcae aches see 9 Concannon sens oe Sarscoie wad Sad n payed Sr arto ornona 10 eeem generay drop out ecu er news are ne beng — Sone ea ree ahem inched are scope weet eh ad Bares +e comeurscons coer, 2x cone row nero mach able 2S pos aloe sad ne ser tome comets an sa OT 2k OG Ses Ga wane and Se par 3. wane pecs an experience eychoiogcal tnsions wich LOST arrewtae lawton eared parsccaon Preors inde a nal 16 emmacon wc cam be tw ales and aces ae Soe acral at Sere panes Se sence Yo Soeco-raure and iteraen, 1S. Recoreing ar are mom en where + yoni tod ue ae dence in so tar Desde omg5. Anaerobic alaccic training (the “frst 10-second eneray” system) involves: intervals of no longer than 10 seconds * Live: o six-to-one rest to work ratio * sers not exceeding 60 seconds © rest between sets five to 10 minutes © toxal volume gradually progressed to a maximum of eight minutes 6. Anaerobic lactic training (the “10-second to two-minute” enexcy system) involves: © ntervais © a Gve- or six-to-one rest to work ratio © set volumes of up to three minutes © rest periods of 10 mimutes or more © total volume gradually progressing to 10 to 12 minutes 7. Aerobic training (the endurance energy system) involves: * workouts of at least 20 minutes * incceasing duration and keeping intensity the same to train encurance © increasing intensity and decreasing duration & Train athietes aerobically during the pre-season, before anae- . © train the specific muscle groups used in the sport . 50%) in first sez progress to more resistance and less reps in next sets increase both the resistance and the number of reps if specific local muscle endurance is needed spread the fatigue around © use isometrics to build strength in weak spots or at the limits of the range of motion © do strength training in the pre-season: oe 32Anctier way <> mow the relationmio between she dme of work and she uullization of erotic anc anaerccic metabolic syscems is sresenced in Figure 6. For work of very short dure ‘oon (7.2, one minute or less) che majority of energy used it cerived without oxygen. Work of several minutes duration uses arimarily aerobic metabolism. Work of about two minutes Curation uses 30m systems equally. In training sherefore: (1) Maximal work of 20 - 40 srokes (i.e. 20 - 60 seconcs) will cevelon che anergy symems spat do not rely on oxygen—tne ATP/PC and anaerobic lactic acid systems. This work also encourayes the develooment of muscular strengmn and sower. (2). lntervais of two minutes curation devetoo che aerobic and anaerobic systems equally. ‘p taker about 90 seconds for 3 well-trained athlete to increase his oxygen consumo- ‘Hon to the maximum fro-n rest. Thus a two-minute intensive interval will put severe sess on sie ATP/PC and snaerobic metabolic sysvems; it will helo the heart, lungs, and vascular symam 20 reach snaximum cacability as quickly as possible: and it will cevelog che cacacity of v2 muscie to work aerobically when a large oxygen deficit and ~ lace atic are oresent, (3) intervals of intense work (i.2., dee pact and power) for three or four minutes place great sess on aerobic sy-cems. Usually three or four such intervals can be undertaker ins a workout, snus provicing 10-1 minutes of severe sess on the rmusc‘es, 28 com- pared wit che § minutes of maximal effor: in a men’s race or with che 35 to 4 minutes in a women’s race. Here there is an even berzer opporsunity chan in (2) to srress she aerobic metabolic syscem whic auopiles 75 cer cent of che energy for a men’s anc 35 per cant for a women’s racz. (4) tnteevals of § - 10 minuzes curation or longer at lesx chan race ace, but at full power, Rrongly develon sre aerobic system. With weaker crews full ower cannot be sustained with good technique for perhaas 100 mrokes or more, In order to introduce work of §- 10 minutes curation for athletes who have at areviousty shown he caoscity 22 work continuousty for this long, intervals of 20 - 40 strokes. secarated by brief saddting, may be undersaken. The accive res intervais af 10 - 15 saddting serokes are not 30 long as t0 allow the aerobic rest 10 diminish much; that is, heart rate and cardiac output will not decrease by much, but she neuromuscular system will havea brief copormunity to recover (see Figure 141. (51 All energy systems are used in rowing and ail need training. The hardest :0 Tain (because the work intervals are 10 long, and because of the hundreds of miles of rowing required) is the a week weight raining : 200 jumps’ 150 push up'sMONDAY: amr RECOMMENDATIONS FOR SPRING BREAK OR WATER TRAINING CAMP technique workout. 60 min, just get used to the boat 4x15 gun, aerobe 1 SR 20-22/ HR 160; work on unifying the shythm -one drive/one recovery 3 x 15 min, short stroke pieces like 20 on/6 off continaess to work on chythm or change the focus on the pieces 3x20 min, HR 164, still easy 1 piece: Son-SR 20/T paddle/Son-SR 22/1 paddle/4on-SR 24 2 piece: 4'on-SR 18/1’paddle and 30 on, switch SR 3 piece: Fon-SR 24/1 paddle/6 on-SR 20/1 paddle/Fon-SR 18 technique workout, pick 3-4 technique drills and execute them am z by 45 or 6's and later by eight pm 410 min, full pressure, rest 3 min 15 strokes on-10 strokes paddle, SR between 22-26 WEDNESDAY: ami weight training, or some kind of weight training for about 45 min + warm up-down suetching am > 3x 2000 mevess, full pressure, rest about 55 min 1 piece on SR 20/, 2 piece on SR 23/,3 piece on SR25 pam: aftemoon otf THURSDAY: am E 16 min/T2 min/8 min/$ min, SR 1872/26/30, rest /HR W163 am > echnique workout repeat the TU session. work on improvements in the executions, not longer than 60 min pm: 3 sesaf3 x3 min on/1 min off starton SR 24/25/28, next piece start on 28/30/32 last piece 24/28/33 with a lift on the end up wo SR37 FRIDAY: am 4 se of x30 stroke pieces: every set is start/body /body /sprint. stil seduced, because of the Sime of the season, SR like 40- IBIAS am > technique drills, pause drills balance drills/ start on pair and increase every 10 strokes the # of rowers, but focused 30 that everybody increases the quickness and power application over the drive (decrease the time for the drive) pom 4x 15 min, steady state, SR between 18-22. HR low SATURDAY: RACE DAY ami 21000 meters, first with start second race body am > 2000 mevers: 500 mesers like a sprint. rest about 10 minutes Total Volume is: 16 workouts, about = hours H. Buschbacher 10/93