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Training

CARDIO-VASCULAR FITNESS
In order to maximise their potential the Team/guys have to:

Build a huge ability to take in, transport and utilise Oxygen in the working muscles (Vo2 Max)

This will be achieved by a periodised plan building up long ergo sessions (Steady State) in the gym. Working up to 3-4 hours at a constant split time. Weather will play a huge role of which will be difficult to prepare for other than the individual team members working up to the lowest split time possible to be maintained for the 3-4 hour period! (Which will help cope with the demands of rowing at sea for 2-3 hours at a time!)

Increase the ability to work harder for longer throughout the pain/burn of muscle contractions (Lactate Threshold)

This will involve alternating super high intensity efforts followed by recovery periods (Interval sessions). As the guys progress intensity is increased while recovery decreased and volume of repetitions increased!



STRENGTH TRAINING
Strength training is important to:

Build mass of, which will be lost over the course of the challenge.
Benefit the soft tissues (muscle/tendon and ligaments)
Improve the nervous systems control of the major pulling (primary) pushing (secondary) structures of the body.

The guys will start progressing towards heavy loads/good rest periods to maximise strength potential.
Then move on to higher volume/medium rest periods for muscle hypertrophy. Finally they will lighten loads increase volume/increase tempo/decrease rest periods to simulate the pace of their actual rowing stroke as closely as possible.



CORE STRENGTH
Core strength is required to:

Maintain good spinal strength and support especially as loads/intensity increases.
Minimise postural inefficiency.

This will be achieved by functional strength/endurance training on the Swiss ball. And will encourage co-contractions of the postural muscular system, TVA, Internal Obliques (inner unit) and the dynamic muscular system, Rectus Abominus, External Obliques, Erector Spinae (outer unit).



Marlon Wasniewski
Fitness Manager
Cannonss Health Club Battersea
www.cannons.co.uk




Further Training Information:-

UK Military Nutrition Advisory Service - click here to read

Advice on 'Bulking Up' Prior to Event - click here to read