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Pre-Season Amp Up Workout

Any serious training program starts with eating properly. If you fail to provide your body with the proper nutrients, it will fail during your training and you will not see results. This is ONLY THE HIGH POINTS. Follow any direction your doctor provides first and foremost! Much of this information came from Rivanna Rowing.

Hydration: Drink water. Just by staying hydrated, you can work harder and increase your maximum performance. 1.5 liters, or a little over 50 ounces, is the minimum a person (of average size and weight) needs to operate during the day.

Pre-Workout Nutrition: It is very important to eat a little bit before each workout. First, it boosts your metabolism and increases your body’s tendency to burn fat instead of muscle during a workout. Second, it provides a boost of energy so that you can do more work during the workout. Pre-workout snacks are very simple. Basically any small amount of easy to digest food is what you are looking for.

Post-Workout Nutrition For athletes, the most important meal of the day is the one immediately following your workout. You have about a 30 minute window from your last hard stroke to get the right food into your body. If you fail to do so, your body will start to consume itself to repair the damage done to your muscles. This leads to losses in fitness, general fatigue for the rest of the day, and increased appetite (leading to larger, unhealthier meals later in the day). If you do eat properly after a workout, your body will start to repair the damage without doing damage to itself.

Workout Options/Ideas:

  • Cross-training activities:
    • Cycling/spinning
    • Running –
    • Hiking/trail running
    • Swimming
    • Cross-country skiing
  • Body Circuit: 3 x (1-min on / 15-sec) off maxing out the following exercises –
    • Jumpies
    • Post-pulls / inverted rows
    • Pushups
    • Wall-sit
    • Sit-ups

NOTE: The important thing is to max out your body during each 1-min session. It is not expected to be able to do pull-ups for a whole minute, but to see improvement as the year progresses. Do not pace yourself—max out during every circuit. Otherwise, you are cheating yourself.

Power Erg: You can supplement this workout with the Body Circuit – 6 x (2-min on / 1-min off) @ SR 16, MAX pressure every stroke; Erg damper set to 10 NOTE: The form during this workout MUST be perfect. There is too much chance for injury otherwise.

Muscles to focus on:

  • Quadriceps
  • Hamstrings and Glutes
  • Calves
  • Abs and Back
  • Arms and Shoulders

Make sure you REST every 1-2 days for 1 day. Feel free to reach out to the coaches if you have questions.

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Coventry Lake Community Rowing, Inc. enriches Northeastern Connecticut by providing rowing opportunities for individuals. It is the only community rowing program in Northeastern Connecticut. CLCR promotes diversity in the sport of rowing through programs which introduce avenues for athletic development and personal growth for both youth and adults. CLCR’s programs introduce new rowers to the sport, offer training for competitive rowers, and support the under-represented within rowing.
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