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ERFA Rudern OS

ERFA Rudern OS - Federal Council · 2020-06-12 · Session 3 PM Session 3 PM Session 3 PM Session 3 PM Session 3 PM Session 3 PM Session 3 PM OFF ROW WEIGHTS ERG ... 4 mins at 32

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Page 1: ERFA Rudern OS - Federal Council · 2020-06-12 · Session 3 PM Session 3 PM Session 3 PM Session 3 PM Session 3 PM Session 3 PM Session 3 PM OFF ROW WEIGHTS ERG ... 4 mins at 32

ERFA Rudern OS

Page 2: ERFA Rudern OS - Federal Council · 2020-06-12 · Session 3 PM Session 3 PM Session 3 PM Session 3 PM Session 3 PM Session 3 PM Session 3 PM OFF ROW WEIGHTS ERG ... 4 mins at 32
Page 3: ERFA Rudern OS - Federal Council · 2020-06-12 · Session 3 PM Session 3 PM Session 3 PM Session 3 PM Session 3 PM Session 3 PM Session 3 PM OFF ROW WEIGHTS ERG ... 4 mins at 32
Page 4: ERFA Rudern OS - Federal Council · 2020-06-12 · Session 3 PM Session 3 PM Session 3 PM Session 3 PM Session 3 PM Session 3 PM Session 3 PM OFF ROW WEIGHTS ERG ... 4 mins at 32

¡  Grösse zw. 1.80m & 1.88m

¡  Gewicht zw. 69kg & 72.5kg

¡  Alter zw. 26 Jahre & 31 Jahre

à 295 Tage Zeit zu trainieren pro Jahr!

Page 5: ERFA Rudern OS - Federal Council · 2020-06-12 · Session 3 PM Session 3 PM Session 3 PM Session 3 PM Session 3 PM Session 3 PM Session 3 PM OFF ROW WEIGHTS ERG ... 4 mins at 32

TRAINING

¡ ca. 1000 Std.

¡ 6800 km auf dem Wasser

¡ 750 Trainingseinheiten

Page 6: ERFA Rudern OS - Federal Council · 2020-06-12 · Session 3 PM Session 3 PM Session 3 PM Session 3 PM Session 3 PM Session 3 PM Session 3 PM OFF ROW WEIGHTS ERG ... 4 mins at 32

Trainingsverteilung in % Gesamtumfang 15/16

Page 7: ERFA Rudern OS - Federal Council · 2020-06-12 · Session 3 PM Session 3 PM Session 3 PM Session 3 PM Session 3 PM Session 3 PM Session 3 PM OFF ROW WEIGHTS ERG ... 4 mins at 32
Page 8: ERFA Rudern OS - Federal Council · 2020-06-12 · Session 3 PM Session 3 PM Session 3 PM Session 3 PM Session 3 PM Session 3 PM Session 3 PM OFF ROW WEIGHTS ERG ... 4 mins at 32

Ian

Montag/Lundi Dienstag/Mardi Mittwoch/Mercredi Donnerstag/Jeudi Freitag/Vendredi Samstag/Samedi Sonntag/Dimanche Bemerkungen27.6.16 28.6.16 29.6.16 30.6.16 1.7.16 2.7.16 3.7.16 Remarques

Session 1 AM Session 1 AM Session 1 AM Session 1 AM Session 1 AM Session 1 AM Session 1 AM

OFF ROW ROW ROW ROW ROW ROWWarm-up at 7.30 am Warm-up at 7.30 am Warm-up at 7.30 am Warm-up at 7.30 am Warm-up at 7.30 am Warm-up at 7.30 am

Team Prog Session20 km`s GA 1 Team Prog Session Bungees 20 km`s GA 1 6 X 2K Lactate Tol

Rate 20 2 mins on Rate 20 No.1 24 / 26On 80% + 2 X 5 K`s 2 mins off On 80% + No.2 26 / 24 1 / 3 / 4 at

at Race rate X 13 with No.3 26 / 28 36 / 26 / 18With Rowback X 2 w ithout No.4 28 /26 X 4

No.5 24,26,28,30 Long DelactateEnsure Long delactate Rate 24 No.6 26,28,30,open

Warm-up to Walsheim Warm-up to Old SRV Warm-up to Walsheim Warm-up to Walsheim Warm-up to Walsheim Warm-up to Walsheimand return then back to wall and return and return and return and return

Montag/Lundi Dienstag/Mardi Mittwoch/Mercredi Donnerstag/Jeudi Freitag/Vendredi Samstag/Samedi Sonntag/Dimanche BemerkungenRemarques

Session 2 AM or PM Session 2 AM or PM Session 2 AM or PM Session 2 AM or PM Session 2 AM or PM Session 2 AM or PM Session 2 AM or PM

OFF ROW ROW ROW ROW ROW ROW1:00 PM 1:00 PM 1:00 PM 1:00 PM 1:00 PM 1:00 PM

Warm-up thenOwn recovery 15 km`s 15 km`s GA 0 15 km`s 15 km`s Warm-up then

protocols 4 X 250 mTech plus starts Working at 77% Tech and Video 3 X 500 m Tech and GA 0 1 min on

of WR Prog 1 X 1000 m 1 min off3 X 500 m X 104 X 250 m X 3AT RR + At RR

2 mins betweeneach

Montag/Lundi Dienstag/Mardi Mittwoch/Mercredi Donnerstag/Jeudi Freitag/Vendredi Samstag/Samedi Sonntag/Dimanche BemerkungenRemarques

Session 3 PM Session 3 PM Session 3 PM Session 3 PM Session 3 PM Session 3 PM Session 3 PM

OFF ROW WEIGHTS ERG WEIGHTS ERG WEIGHTS4:00 PM 4 PM HIT Session 2 4 PM 4 PM 4 PM

W-Up thenStretching Lactate Tol With Muchi 8 X 30 secs on, With Muchi 250 m-30 secs off With Muchi 6 weeks to first15+ mins 15 secs off 500 m- 45 secs off Rio race

1 min at 40 At specific Watts 1000 m- 90 secs off2 mins at 36 then 500 m-45 secs off 4 mins at 32 5 mins off 250 m-30 secs off6 mins at 28 then

X 3 8 X 40 secs on, 8 mins rest5 mins between 20 secs off then repeat

each Long Delactate

WEEK2727.6.16to3.7.16SRVTrainingsprogramm/Programmed'entraînement

Page 9: ERFA Rudern OS - Federal Council · 2020-06-12 · Session 3 PM Session 3 PM Session 3 PM Session 3 PM Session 3 PM Session 3 PM Session 3 PM OFF ROW WEIGHTS ERG ... 4 mins at 32
Page 10: ERFA Rudern OS - Federal Council · 2020-06-12 · Session 3 PM Session 3 PM Session 3 PM Session 3 PM Session 3 PM Session 3 PM Session 3 PM OFF ROW WEIGHTS ERG ... 4 mins at 32

2012/2013

Page 11: ERFA Rudern OS - Federal Council · 2020-06-12 · Session 3 PM Session 3 PM Session 3 PM Session 3 PM Session 3 PM Session 3 PM Session 3 PM OFF ROW WEIGHTS ERG ... 4 mins at 32

2013/2014

Page 12: ERFA Rudern OS - Federal Council · 2020-06-12 · Session 3 PM Session 3 PM Session 3 PM Session 3 PM Session 3 PM Session 3 PM Session 3 PM OFF ROW WEIGHTS ERG ... 4 mins at 32

2014/2015

Page 13: ERFA Rudern OS - Federal Council · 2020-06-12 · Session 3 PM Session 3 PM Session 3 PM Session 3 PM Session 3 PM Session 3 PM Session 3 PM OFF ROW WEIGHTS ERG ... 4 mins at 32
Page 14: ERFA Rudern OS - Federal Council · 2020-06-12 · Session 3 PM Session 3 PM Session 3 PM Session 3 PM Session 3 PM Session 3 PM Session 3 PM OFF ROW WEIGHTS ERG ... 4 mins at 32
Page 15: ERFA Rudern OS - Federal Council · 2020-06-12 · Session 3 PM Session 3 PM Session 3 PM Session 3 PM Session 3 PM Session 3 PM Session 3 PM OFF ROW WEIGHTS ERG ... 4 mins at 32

¡  Olympiasaison: 28.09.2015-11.08.2016 (Woche 40-32)

¡  Woche 46 erste HIT-Einheit, Woche 29 letzte HIT Einheit

¡  Vermehrte HIT-Einheiten vor Wettkämpfen, internen Test

¡  Intensivierung in den letzten 6 Wochen vor Olympia, HIT jetzt auch auf dem Ergometer

Page 16: ERFA Rudern OS - Federal Council · 2020-06-12 · Session 3 PM Session 3 PM Session 3 PM Session 3 PM Session 3 PM Session 3 PM Session 3 PM OFF ROW WEIGHTS ERG ... 4 mins at 32

¡  1min on/1min off x 10 X3

¡  10x 250m

¡  14x 500m

¡  20x 250m

¡  250m on, 250m off, 250m on X6

Page 17: ERFA Rudern OS - Federal Council · 2020-06-12 · Session 3 PM Session 3 PM Session 3 PM Session 3 PM Session 3 PM Session 3 PM Session 3 PM OFF ROW WEIGHTS ERG ... 4 mins at 32

¡  Ladder of Death ¡  6 x30/10 @ 36 ¡  5x40/15 @ 34 ¡  4X60/20 @32 ¡  1x100/20 @30 ¡  4x60/20 @32 ¡  5x40/15 @34 ¡  6x30/10 @36

Page 18: ERFA Rudern OS - Federal Council · 2020-06-12 · Session 3 PM Session 3 PM Session 3 PM Session 3 PM Session 3 PM Session 3 PM Session 3 PM OFF ROW WEIGHTS ERG ... 4 mins at 32

¡  40sec on 20sec off x15 X2 5min Pause dazwischen

¡  30sec on, 20sec off x8 5min Pause dann 40sec on, 20sec off x8

¡  30sec on, 30sec off x3 2min Pause dann 60sec on, 60sec off x5 2min Pause dann 60sec on, 30sec off x5 3min Pause dann 30sec on, 30sec off x 3

Page 19: ERFA Rudern OS - Federal Council · 2020-06-12 · Session 3 PM Session 3 PM Session 3 PM Session 3 PM Session 3 PM Session 3 PM Session 3 PM OFF ROW WEIGHTS ERG ... 4 mins at 32

¡  250m -> 30sec off 500m -> 45sec off 1000m -> 90 sec off 500m ->45sec off 250m ->30 sec off X2

¡  60sec on, 30 sec off x 3 dann 3min Pause 30sec on, 15sec off x15, dann 2min Pause 60sec on, 30sec off x3

Page 20: ERFA Rudern OS - Federal Council · 2020-06-12 · Session 3 PM Session 3 PM Session 3 PM Session 3 PM Session 3 PM Session 3 PM Session 3 PM OFF ROW WEIGHTS ERG ... 4 mins at 32

¡  HIT oft am letzten Trainingstag der Woche

¡  Zusätzlich Vorermüdung mit einer vollen Ausbelastung beim vorangegangen Training.

¡  als drittes Training noch ein Krafttraining

•  3x 1750m •  1x 3750m (250m @44, 500m

@40,1000m @36, 2000m @32)

Page 21: ERFA Rudern OS - Federal Council · 2020-06-12 · Session 3 PM Session 3 PM Session 3 PM Session 3 PM Session 3 PM Session 3 PM Session 3 PM OFF ROW WEIGHTS ERG ... 4 mins at 32

¡  gewöhnt sich an Laktatschmerz ¡  Mit HIT kann man sich einfacher überwinden bei

vorhandener Müdigkeit -> kurz und knackig (HIT als 2. oder 3. Training am Tag)

¡  Ausbruch aus der Monotonie ¡  Verletzungen?

¡  „Weltcupwoche ist eine Ferienwoche“

Page 22: ERFA Rudern OS - Federal Council · 2020-06-12 · Session 3 PM Session 3 PM Session 3 PM Session 3 PM Session 3 PM Session 3 PM Session 3 PM OFF ROW WEIGHTS ERG ... 4 mins at 32