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Welcome to Warwicks Sports & Training Page:

This page is dedicated to topics on sport & training and matters related to sports performance. Particular emphasis is on rowing training for surfboats. With the exception of 'inboat' training for surf and race specific skills, it is generally recognized these days that river rowing training regimes are equally applicable to surf rowers.

Contents

General Interest Subjects of interest to the sports minded.

Rottnest Channel Swim The largest open water swim in the World, 20 kms Cottesloe Beach to Rottnest Island, Western Australia.

Training Off-season training regime.

Ergo Training Ergometer training, records & link to Concept 11 web site.

Weight Training An introduction to weight training.

General Interest

I found this cutting some years ago and gives some idea of the improvement in athletic performance. Since the table only goes up to 1981 the improvement up to, say Sydney 2000, would be even more dramatic. The final column shows figures developed by English physiologist Hamilton who studied human performance, strength of bone, muscle, levers, range of movements to determine theoretical 'ultimate' human performance. In the quest to determine how fast, how high, how far it would seem to be very unwise to make 'ultimate predictions!

Rottnest Channel Swim

The Rottnest Channel Swim is an annual event conducted by the Rottnest Channel Swim Association and is conducted from Cottesloe Beach, Perth Western Australia to Rottnest Island, a popular island resort 20 kilometres to the west in the Indian Ocean. Although previous crossings had been made the current event in began 1991 and has captured the imagination of the West Australian public and ocean swimmers worldwide.

The swim has rapidly grown insize to over 2000 entrants. The swim is the largest open water swim in the world as it crosses through an open ocean channel. There are swims with larger numbers of participants but these are conducted in closed waters of bays, lakes and rivers.

Swimmers are faced with number of hazards including a main shipping channel, a myriad of support craft, 'stingers', cold, sea sickness in the heavy swells that often occur in the middle of the channel , adverse currents, a howling Sou'wester known as the 'Fremantle Doctor' that can come in early, and of course the dreaded 'S' word (Sharks,that is). (right, Maurie Vaughan (left) & I, Duo team, 2000)

Not reserved for the swimming elite, competitors can choose to swim as individuals (solo), duos or in teams of four. Over 500 solo swimmers have completed the swim. Currents records for the crossing are:

SOLO: Male: 4hrs 0min 15 secs, Female: 4hrs 10min 3 secs

DUO: 3hrs 55min 54secs

TEAM OF FOUR:3hrs 42mins 13sec

For more details see http://www.rottnestchannelswim.com.au/

The 2003 GIO Channel Nine Rottnest Channel Swim.

For the first time in 13 years the weather conditions were not ideal with 12 to 15 knot Westerly winds forecast for the duration of the event. This proved a formidable test for competitors with some choosing not to compete. However many started the event, many were withdrawn during the event for safety reasons and many finished.

Swim Numbers

This year only 43% of competitors completed the 19.2 kilometer swim. A total 848 of competitors reached Thomson Bay as part of the 2003 event.

Training

Off season (April to September, Winter in Australia) goals are:

• Maintain a high level of fitness, strength, power and endurance applicable to surf boat rowing,
• Improve on the above fitness components,
• Concentrate on areas of individual weakness, in my case upper leg strength, right knee joint problems, mild joint pain,
• Develop physical performance data to measure progress, guide training routine and compare performance. The ergometer is particularly useful in this area.

Program consists of:

Swimming, (4 - 5 sessions per week), minimum 2000 m. to max.3200 m. consisting of either:

• 4 x 400 m. off 7:00 min. & 4 x 100 m. off 1:45 min. Total 2000 m.
• 1 x 1600 m., & 4 x 100 off 1:45 min. Total 2000 m.
• 1 x 1600 m., 16 x 100 m. off 1:45 min. Total 3200 m.
• 2 x 400 m. off 7:00 min., 4 x 200 m. off 3:30, 4 x 100 m. off 1:45 min. Total 3200 m.

Weights and Ergo, 3 sessions per week consisting of:

• Stretch,
• Incline situps 3 x 30 reps,
• 15-20 minutes ergo high intensity (sub 2:0.0/500m) in 5 -10 minute or 2000 m. sets,
• Bench press, 5 sets pyramiding weight, commence lower weight - high reps to higher weights - lower reps,
• Dumbell curls complimentary sets (5) in between bench press sets,
• Seated rowing, 3 sets, pyramiding weight,
• Seated leg press, last set to failure,
• Seated leg raise, all sets to failure,
• Reverse leg curl (hamstring) last set to failure.

Ergometer, 4-5 sessions per week, two sessions of short sprints (2k), three sessions of longer workouts (5k, 6k, 10k, 30 min.). See below for more details and also Training Calendar.

Ergo Training

The C2 Ergo has become a major recognized training tool for both flat water & surf rowers. Its value over weight training is its Specificity. Some periodised programs are set out on this page and further information can be found at the Concept 11 website http://www.concept2.com/

Training Calendar

The C2 is great for cross training for, both for its specific relationship with rowing, but that it offers an almost limitless range of training workouts, and the ability to record and track performance. Training approaches using the C2 are listed below.

1. Surfboat rowing. This training program is for Surfboat rowing with active season commencing October and finals competition in March.

2. Swimming. I have found C2 training excellent support for my swim training. In fact since using the C2, my times have gone down, repeatability improved, and I seem to have less shoulder problems. I'm not sure why this is. Perhaps the nature of the rowing action helps balance the shoulders and compensates for imbalance in my stroke.

C2 Training Guidelines & Rankings

Concept 2 give an Intensity Guide which I find useful in getting my routines organised. In my case I have defined intensity levels (for the time being) in the table below:

Concept Rankings table:

*Minimum Performance is a target based on 2:00.00 min./500m or less, ie this the minimum performance level, as experience & ergo fitness increases to adjust this down.

Application definitions: (applicable to training goals, ie. Surf Boat rowing.)

As with all training you must keep a record of sessions. This will help you follow a periodised plan as well as map progress.

My records commenced April 2003, I have used a baseline (yellow background) to gauge progress. Setting on ergometer is 9.

Links to Training

http://www.topendsports.com

http://www.concept2.com/

Weight Training

The notes below on weight training are of a more general nature which will be evident from the content. This to try a provide a good understand of the principles and methodologies of weight training which can be applied to achieve a number of desired outcomes.

Weight training is an important component of most sports training programmes. Through a variety of exercises and appartus it provides an opportunity to achieve a number of desirable outcomes. Controversy will always exist as how much of a role weight training should pay compared to other available regimes. This guide focuses on the principles of weight training and role it may play to meet your goals.

This manual has been designed in response to requests for weight training programmes by Club Members. Because of the wide range of activities undertaken by clubbies this manual concentrates initially on Weight Training for General Fitness and details for this are given in the text. Additional weight training regimes are available for those who wish to concentrate on specific goal achievement.

It is important at the start to be aware of the types of weight training programmes that are available.

Types of Weight Training Programmes

Weight Training can be divided into 4 categories defined by the reasons for weight training and desired outcomes.

1. GENERAL WEIGHT TRAINING.
2. SPECIFIC SPORTS TRAINING.
3. BODY BUILDING.
4. REHABILITATION.

These aims can be summarised as follows:

It is important to note that the first & third progammes are Primary Programmes, ie the weight training compenent is the primary pathway to achieving the desired outcome. The second two are Secondary Programmes, ie the weight training compenent is only one part of the plan to achieve the desired outcome.

The above training programmes thus can be further defined as below:

Developing a Training Programme

From the above a programme can be adopted to achieve the desired outcomes.

This manual deals initially with General Weight Training for Fitness for the following reasons:

• Provides introduction to principles of weight training and a start point for embarking on weight training for beginners or someone returning to training
• It can be used inconjunction with other general training for fitness activities, eg. running, swimming etc
• It allows great flexibility for emphasis on certain areas of desired development, eg legs, chest etc., time constraints, variation to prevent boredom or staleness and progression
• Can direct towards more specific training programmes, eg 2,3 &4.

Please contact me at archerw@bigpond.com for help in building a weight training program to meet your goals.

Assumption

This manual will assume little previous experience with formal weight training. Those with previous experience can include principles in this manual with their existing routines if desired. This assumption will thus provide a good starting point for controlled programme with the ability to measure progress.

Principles of Weight Training

There is ample written material on this subject and those wishing to know more on the physiology of weight training can source such books and articles.As a guide recent Australian books and manuals are the best and tend to be fad free as opposed to some US literature and commercial publications and organisations.

It is important however in a proper weight training programmes to have some idea of the priciples involved.

Developing a Training Programme

Briefly weight training is resistance training, that is, to apply some loading to the target muscle or group of muscles to gain an outcome. Two types of resistance training are available:

Isotonic training: resistance training over a range of movements. This manual will concentrate on this type of weight training.

Isometric training: resistance training applied statically ie without movement.

Weight training (improvement) is achieved by making the muscle work against resistance over a range of skeletal movements. This increase in demand on the muscles causes the following responsive physiological changes:

An important principle in any weight training programme is The Principle of Progressive Loading. Simply put this means that as the body (muscles) get used to handling a certain weight (resistance) less apparent effort is needed to move that weight and the training benefit reduces quite dramatically, that is, improvement ceases. To overcome this the weight loading must be progressively increased in small increments to enable the exercise to be properly completed while at the same time subjecting the muscle(s) to increased stress.

The following are a set of general principles or rules that are recommended for effective training. These are based on sound research of the Australian Institute of Sport and more detail is available in AIS literature.

THE MOST IMPORTANT THING IS TO GET THE

MOST EFFECTIVE RESULTS FROM THE TIME AND

EFFORT EXPENDED IN PURSUING A GOAL.

YOU WILL NEED A PLAN TO ACHIEVE YOUR GOAL, KEEP IT SIMPLE, KEEP IT PRACTICAL, KEEP IT POSITIVE AND KEEP TO YOUR PLAN.

PLAN:

1.           WHAT YOU WANT TO ACHIEVE
2.           YOUR TIME TO TRAIN
3.            YOUR PLACE OF TRAINING
4.         YOUR INDIVIDUAL PROGRAMME

YOU WILL NEED TO EXERCISE DISCIPLINE TO STICK TO YOUR PLAN. (you will need at 12 weeks of training 3 times per week to achieve significant results BUT BY THAT TIME YOUR RESULTS WILL BE VERY  SIGNIFICANT)

KEEP A RECORD OF EACH WORKOUT INCLUDING DATE, DURATION OF WORKOUT & DETAILS OF EXERCISES PERFORMED.

Free weights vs Machines?

Free weights allow the interplay of main muscle groups and synergistic supporting and balancing muscles during movements and are considered superior in achieving positive results. However machines have a role to play in allowing resistance exercise in planes of movement difficult to achieve with free weights, concentration on a particular muscle groups in isolation, ease of operatrion & injury recovery.

Important rules to guide you in achieving your goal.