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
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