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Concept2 Training Guide

Indoor Rowing Training Guide

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  1. Before and After Exercise
    1. Exercise Guidelines
    2. Warm Up
    3. Cool Down
    4. Stretching
    5. Stretching Exercises
  2. Technique on the Indoor Rower
    1. Technique
    2. Frequently Asked Questions on Technique
    3. Technique Illustrated
    4. Technical Faults and Solutions
  3. Physiology
    1. The Need For Exercise
    2. Your Body
    3. Training Intensity
    4. Training Bands
    5. Physiological Tools
    6. Frequently Asked Questions on Physiology
  4. Creating a Bespoke Training Programme
    1. Creating A Bespoke Training Programme
    2. Periodisation Of Training
    3. Structuring The Year
    4. Personalising Your Programme - the Danish Programme
  5. Preset Programmes
    1. Programme Guidelines
    2. Basic Conditioning
    3. 20 Minute and 40 Minute Fitness
      1. 20 Minute Fitness
      2. 40 Minute Fitness
    4. 2,000m Race Training
      1. Original 2,000m Training Programme
      2. Interactive 2,000m Programme
    5. Marathon Training
      1. Estimated Marathon Pace Based On 5,000m
      2. Marathon Training Plans
      3. Marathon Programme Notes
      4. 110,000m Marathon Programme Cycle 1
      5. 110,000m Marathon Programme Cycle 2
      6. 110,000m Marathon Programme Cycle 3
      7. 110,000m Marathon Programme Cycle 4
      8. 110,000m Marathon Programme Cycle 5
      9. 110,000m Marathon Programme Cycle 6
      10. 110,000m Marathon Programme Taper
      11. 80,000m Marathon Programme Cycle 1
      12. 80,000m Marathon Programme Cycle 2
      13. 80,000m Marathon Programme Cycle 3
      14. 80,000m Marathon Programme Cycle 4
      15. 80,000m Marathon Programme Cycle 5
      16. 80,000m Marathon Programme Cycle 6
      17. 80,000m Marathon Programme Taper
    6. Frequently Asked Questions on Training Programmes
  6. Cross-Training
    1. Cross-Training
    2. Indoor Rowing For Games Players
    3. Indoor Rowing For Runners
  7. Weight Training
    1. Introduction
    2. Basic Exercises
      1. High Pulls
      2. Press Behind Neck
      3. Front Curl
      4. Bent Over Rowing
      5. Lateral Dips (right hand)
      6. Lateral Dips (left hand)
      7. Squat
      8. Bench Press
      9. Clean and Press
      10. Jack-knife Crunch
      11. Bench Pull
      12. Back Extensions
    3. Traditional Weight Training for Rowers
    4. An Alternative Weight Training Method
    5. Loading Table
    6. Weight Training for Children and Adolescents
    7. Weight Training by Jurgen Grobler
    8. Further Exercises
      1. Bench Pull
      2. Leg Extension
      3. Bench Press
      4. Crunches with Twist
      5. Squats
      6. Leg Curls
      7. Dorsal Raise
      8. Seated Twists
      9. Expander
      10. Lunges
      11. Angels
      12. Squat Box Jump
      13. Crossed Leg Crunches
      14. Leg Press
      15. Dorsal Raise with Twist and Hold
      16. Lateral Pulls To Neck
      17. Windscreen Wiper
      18. Upper Body Rotations
      19. DYNO Leg Drive
      20. Deep Squats with Arm Pulls
    9. Core Stability Training
      1. Level One
      2. Level Two
      3. Level Three
    10. Terry O'Neill's Hour Of Pain
      1. Circuit One
      2. Circuit Two
      3. Circuit Three
  8. Nutrition and Weight Management
    1. Nutrition Introduction
    2. Carbohydrates: 60% of Total Calories
    3. Protein: 15-20% of Total Calories
    4. Fat: 20-25% of Total Calories
    5. Vitamins and Minerals
    6. Fluid Consumption
    7. The Pre-Race Meal
    8. Weight Control
    9. Losing Weight Without Losing Strength
      1. Gearoid Towey and Tony O'Connor
      2. Tom Kay
    10. Weight Management
    11. Weight Management Programme
  9. Sports Psychology
    1. Introduction To Mental Fitness
    2. Why Bother With Psychological Training?
    3. Setting Targets and Goals - The Basic Tips
    4. Concept 2 Profile
    5. Concentration Tips For Use On The Indoor Rower
    6. Ideal Race Plan
    7. Building Your Confidence/Monitoring Progress
    8. Competition Specific Psychology - Performance Reviews
    9. Race Review System
    10. Race Review Notes
  10. Training Considerations
    1. Exercise and Young People
    2. Children Are Not Small Adults
    3. Biological Age
    4. Changes at Puberty
    5. Ageing and Performance
    6. Training, Performance and the Menstrual Cycle
    7. Training during Pregnancy
    8. Adaptive Rowing
  11. Training Interuptions and Holiday Training
    1. Training Interruptions
    2. Holiday Training
      1. Circuit One
      2. Circuit Two
      3. Circuit Three - Lower Body
      4. Circuit Three - Upper Body
    3. Frequently Asked Questions on Injuries
  12. Tests
    1. Baseline Tests
    2. Step Test
  13. Appendix
    1. The Performance Monitor - PM2
    2. The Performance Monitor - PM2+
    3. The Performance Monitor - PM3 & PM4
    4. PM3 Menu Structure
    5. PM4 Menu Structure
    6. The Damper Lever and Drag Factor
    7. 500m Split Time to Watts Conversion
    8. Pace Guide
    9. Weight Adjustment Factor
    10. Contributors