CHAPTER 1 - Before and After Exercise

  • Exercise Guidelines
  • Warm Up
  • Cool Down
  • Stretching

 

 CHAPTER 2 - Technique on the Indoor Rower

  • Technique
  • Frequently Asked Questions on Technique
  • Technique Illustrated
  • Technical Faults and Solutions

 
CHAPTER 3 - Physiology

  • The Need For Exercise
  • Your Body
  • Training Intensity
  • Training Bands
  • Physiological Tools
  • Frequently Asked Questions on Physiology 

 
CHAPTER 4 - Creating a Bespoke Training Programme

  • Creating A Bespoke Training Programme
  • Periodisation Of Training
  • Structuring The Year
  • Personalising Your Programme - the Danish Programme

 
CHAPTER 5 - Preset Programmes

  • Programme Guidelines
  • Basic Conditioning
  • 20 Minute and 40 Minute Fitness
  • 2,000m Race Training
  • Marathon Training
  • Frequently Asked Questions on Training Programmes

 
CHAPTER 6 - Cross-Training

  • Cross-Training
  • Indoor Rowing For Games Players
  • Indoor Rowing For Runners

 
CHAPTER 7 - Weight  Training 

  • Introduction
  • Basic Exercises
  • Traditional Weight Training for Rowers
  • An Alternative Weight Training Method
  • Loading Table
  • Weight Training for Children and Adolescents
  • Weight Training by Jurgen Grobler
  • Further Exercises
  • Core Stability Training
  • Terry O'Neill's Hour Of Pain

 
CHAPTER 8 - Nutrition and Weight Management 

  • Nutrition Introduction Carbohydrates: 60% of Total Calories
  • Protein: 15-20% of Total Calories
  • Fat: 20-25% of Total Calories
  • Vitamins and Minerals
  • Fluid Consumption
  • The Pre-Race Meal
  • Weight Control
  • Losing Weight Without Losing Strength
  • Weight Management
  • Weight Management Programme

 
CHAPTER 9 - Sports Pscyhology 

  • Introduction To Mental Fitness
  • Why Bother With Psychological Training?
  • Setting Targets and Goals - The Basic Tips
  • Concept2 Profile Concentration
  • Tips For Use On The Indoor Rower
  • Ideal Race Plan Building Your Confidence/Monitoring Progress
  • Competition Specific Psychology - Performance Reviews
  • Race Review
  • System Race Review
  • Notes

 
CHAPTER 10 - Training considerations 

  • Ageing and Performance Training,
  • Performance and the Menstrual Cycle
  • Training during Pregnancy
  • Adaptive Rowing

 
CHAPTER 11 - Training Interruptions & Holiday Training 

  • Training Interruptions
  • Holiday Training Circuits
  • Frequently Asked Questions on Injuries

 
CHAPTER 12 - Tests 

  • Baseline Tests
  • Step Test

 
CHAPTER 13 - Appendix 

  • Contributors
  • The Performance Monitor (PM2)
  • The Performance Monitor (PM2+)
  • The Damper Lever and Drag Factor
  • 500m Split Time to Watts Conversion
  • Pace Guide
  • Weight Adjustment Factor

 

 

 

 

 

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