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NORTHEASTERN UNIVERSITY WOMEN’S CREW
SUMMER WORKOUTS, 2010
The months of June thru August are considered “off season” in the Collegiate Crew Season. The main emphasis is on general aerobic conditioning, strength, flexibility and balance. You should train at least once a day, 6 days a week. The key word here is “TRAIN” That means diligently following a prescribed plan. Working out is not training. Being a serious Division I athlete requires a year long commitment to improving your physical fitness. We have 10 months to improve our aerobic conditioning, and physical strength before next spring’s racing season. The goal is to begin working toward that end now. We can make serious improvements in the next 3 months. These improvements will allow you to train at a high level in the fall and will impact your results next spring. We need to be about 3-5% faster next year to get all of our crews into the finals and have a shot at the NCAA’s. We need to be about 7% faster to compete for the medals. This summers workout regimen reflects a volume increase of 5-7% from last year’s to help us accomplish this goal.
Phase I: Active Rest and Recovery: May 17 – 23
This phase allows your body to totally recover for a week after sprints. You should not do any serious training during this week. Any work should be low intensity, and fun.
Phase II: General Endurance / Strength / Balance. May 23 – July 17
This phase consists of two 4 week cycles. The first four weeks eases you back into a training regimen..
Phase III: General Endurance / Strength / Prep for Fall Season July 18 – Sept 5
This phase consists of two cycles, similar to Phase II, with more emphasis on preparing you for fall rowing.
Some of you are planning on rowing competitively this summer, which is great! You should follow your club’s training plan to the letter and only begin this plan once you are finished for the summer. If your club doesn’t include any weight training, try to follow the resistance training in this program, but make sure your coach knows you are doing this extra work, and talk with them about how to best fit it into their summer plans.
If you are rowing over the summer in a competitive program, I expect you to fully immerse yourself into the training plan, rowing technique and racing strategy of your club coach. I expect you to have the same commitment to your club, as you to have to Northeastern during the school year.
If you are in Boston you will have limited access to the boathouse. Make sure you contact one of the coaches to be sure someone will be at the boathouse when you want to row or train. Our summer rowing program will run from July 6-30. The boathouse will be open from 6:00-6:15 am and pm from Monday – Thursday those weeks. I encourage all of you to come down to the boathouse and get comfortable in small boats. It is a great way to develop boat feel. We will only unlock the doors for a short time to let people in. For security reasons, we can’t leave them unlocked while we are on the water.
All of you need to find a training facility for the summer that has free weights and ergometers. If you go on vacation and don’t have access to weights and ergs, do the body circuits to the best of your ability and run for that time, but get back into weight training as soon as you return home.
Cross Training: When possible, do half of the aerobic workouts on an erg or in a boat. You should cross train for the other 2 aerobic workouts each week. Run, Swim or ride a bike, but be aware of your heart rate. You should pick one or two activities and work hard to do them well. If you are going to swim, become a good swimmer, not a paddler. If you are going to bike, become a cyclist, not a bike rider. If you are going to run, become a runner, not a jogger.
Target Varsity Erg Scores, Fall 2010:
We will send out personal goals for your 6k ergs this fall based on your past erg results. Here is a good guideline on 6k scores for a varsity athlete. I am not talking an athlete in the varsity eight, but for all athletes training to compete at the varsity level this fall.
Average Varsity 6k: 24:00, 2:00 split
Good Varsity 6k : 23:36, 1:58 split
Very Good Varsity 6k: 23:00, 1:55 split (all athletes shooting for the top 8 should be in the 23:00-23:30 range)
Our goal is to have our entire varsity squad average 24:00 by the end of the fall. That means everyone should be under 25:00, with most people between 23:30 and 24:30, and the top 10 athletes shooting for 23:00-23:30.
Fall Schedule
Sept 4-5: Move in. We will be asking for your help with on campus recruiting during move in.
Tues Sept 7, 8:00 am. Athletic Screening with trainers. Those on coop can start at 7:00 am.
Download necessary forms from Sports Med website, send them back this summer
Tues Sept 7, 5:30 pm. First Practice
Wed Sept. 8, Classes begin. 5:30 am vans to boathouse
Sat Sept 11, 6k erg test, 20-22 spm.
Fri Sept 17, Erg Heartrate Step Test 1.
Sat Sept 25, 6k Erg test at 22-24 spm
Sat Oct 9, 6k Erg test at 24-26 spm
Sat Oct 23-Sun Oct 24, Head of the Charles
Sun Oct 31, Princeton Chase, Varsity and Novice
Sat Nov 13, Foot of the Charles, Varsity and Novice
Sat, Nov 20, Last day on the water
Sun Nov 21 - Sun Nov 28 OFF for Thanksgiving Break.
Mon Nov 29 - Fri Dec 3, Last organized fall workouts
Fri Dec 3, Triathalon
Fri Dec 10 - Fri Dec 17, Final Exams
Sat Dec 18 - Sun Jan 9, Winter Break
Mon Jan 10, First Day of 2nd Semester
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