There are two versions of the Concept2 Training Guide to download. There's the full 253 page version which is listed by chapters below and an abridged 82 page version containing the essentials from chapters 1-5 on the right.
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 Interuptions & Holiday Training
-
Training Interruptions
- Holiday Training Circuits
- Frequently Asked Questions on Injuries
CHAPTER 12 - Testes
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