C2 Training Guide

There are two versions of the Concept2 Training Guide to download. There's the full 253 page version and an abridged 82 page version containing the essentials from chapters 1-5. Individual chapters can be downloaded below.

CHAPTER 1 - Before and After Exercise (PDF 1 MB)

• Exercise Guidelines
• Warm Up
• Cool Down
• Stretching

CHAPTER 2 - Technique on the Indoor Rower (PDF 1 MB)

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

CHAPTER 3 - Physiology (PDF 103 KB)

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

CHAPTER 4 - Creating a Bespoke Training Programme (PDF 101 KB)

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

CHAPTER 5 - Preset Programmes (PDF 188 KB)

• 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 (PDF 60 KB)

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

CHAPTER 7 - Weight Training (PDF 3 MB)

• 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 (PDF 114 KB)

• 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 Psychology (PDF 99 KB)

• 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 (PDF 80 KB)

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

CHAPTER 11 - Training Interuptions & Holiday Training (PDF 745 KB)

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

CHAPTER 12 - Tests (PDF 77 KB)

• Baseline Tests
• Step Test

CHAPTER 13 - Appendix (PDF 281 KB)

• 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