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Training for term time and holidays is shown below.
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 |
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 |
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|
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 |
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