Strength and Conditioning for University Students Rob Cree

Strength and Conditioning for University Students Rob Cree British Rowing Coaching Development Officer (Yorkshire)

“Don’t Row C**p” • Teach technique properly from Day 1 – “Squat Jump with a stick” – Correct Posture – Correct Sequencing – Insist on quality over quantity – Keep sessions short and focussed on technique • DON’T – Increase distance on the water or on an ergo over an individuals ability to produce good technique. – Practice rowing badly

What Does Strength and Conditioning Mean to You? • • Aerobic Fitness Anaerobic fitness Strength Power Endurance Flexibility Core Stability

How do You Get Novice Rowers Fit? • • • Running Cycling Swimming Skiing Circuit training Team sports • • • Aerobics Exercise clubs Pilates and Yoga (Rowing) (Weights) (Good Nutrition)

How Do You Engage and Retain Novice Rowers? • • Balance Fitness with Having Fun Group activities Crew classes (Spin, Crew Ergos) Social environment Rowing identity Good organisation from senior members / committee Cooperative / competitive environment Quality water and ergo sessions

What Do You Need to Deliver? • • Organisation Transport Facilities; boathouse and equipment Training areas Ergos Coaching Expert Support; S & C, Physio, Advice Who Have You approached to access these?

Planning and Periodisation Months Phase Focus Aerobic aspect Weights Oct to Dec Preparation Technique / Small Boats Endurance Hypertrophy Jan to Mar Pre. Competition Crew Building Endurance / / Head Speed Season Strength April to July Speed Regatta Racing Speed Power Aug to Sept Recovery Off Cross - Train Maintenance

Training Zones

Don’t “Drift to Victory” • UT 2? Is this relevant for University Athletes? • Progression; How do you ensure that it happens? – Keep a training diary – Assess regularly. . . Monitor your scores – Be competitive – What’s good for the individual is good for the crew – Train Hard • Anything you do, do it well; Technique and Training • Rule of Thumb; concentrate on distance per stroke • Rule of Thumb; if rate goes up, split comes down.

Questions?