Website generated and maintained by Ali Smith, PMHB Limited.  

TRAINING SCHEDULE

Training for term time and holidays is shown below.

SENIOR WEEKLY TERM TIME TRAINING

Day

Boys

Girls

Monday

Lunchtime: timed run

After school: row/ergo

Lunchtime: timed run

After school: gym

Tuesday

After school: gym

After school: gym

Wednesday

Afternoon: games

Before school: gym

Afternoon: games

Thursday

After school: gym

After school: rowing/ergo

Friday

Before School: gym


Saturday

Morning: row

Morning: row

HOLIDAY TRAINING

This section contains some of the exercises that you can do at home during the holidays.  It covers:


    

Try to ensure at least 5 quality sessions each week.  Do not neglect STRETCHING and CORE STABILITY for an extended period after each session.


Endurance Body Circuit


Do this three or four times through - (you can have a minute rest between each “circuit”) :


Vary the endurance level with age.   

                       

Squat Jumps (10)

Burpees  (no jump) (N)

Squat Jumps (10)

Angels (Supermen) (N)

Squat Jumps (10)

Sit-ups (N)

Squat Jumps (10)

Press-ups (N)

Squat Jumps (10)

Chest expansion and lunge (N)

Squat Jumps (10)

Sitting Sculling (N)

Squat Jumps (10)

Vertical Sculling (N)


You can substitute other exercise too!  Alt leg squat thrusts, Alt V-sits etc etc


Cardiovascular Exercises


The table below gives some examples of cardio vascular exercises to do:


























Core Stability


Core stability exercises should be performed 5 days a week.

























































Running

Ergo

Core and Strength

Cycling

Swimming

Steady continuous for 30-60 mins

30 mins rate 20

EBC - endurance body weight circuit can be done anywhere

- see below

Hard continuous for 60 mins +

30 - 40 mins, putting in a change of stroke or pace each 4 lengths

40 mins of alternating fast and slow every 2 mins

2 x 5k rate 18-20

Gym based endurance circuit

Cycling up and down a long hill many times

5 x 20 lengths

Running up and down a long slope many times

30 mins half pressure with a 20 stroke firm burst every 2 mins

Pilates class


12 x (2 lengths race, 1 length easy)

Twice around a 20 min loop, timed, with a 5 min break

2 x 20 mins rate 24

Core Stability exercises



Five times around a 5 min loop, timed, with a 2 min break

3 x 8 mins each comprising of 3"r22, 2"r24, 2"r26, 1"r28

3 x 1000m

Weights - 4 x 8 reps