November 2017 Training Suggestions from Kris Korzeniowski

These training suggestions for the month of November are geared towards collegiate and high school programs. The focus for the month is to analyze the past season and set priorities for the future.

The month of November should be the beginning of your preparation for the next season. It is also a good time to do some analysis of the past season and to make training decisions for the future. If your results were good, then you just follow what you did last year with the hope it will work this time as well.

It is a different story when the results were not satisfying, especially if you think that other boats with similar athletes were faster. In this case there are the following possibilities:

  • Rowing skills are not good – that is easy to improve. If you have doubts about your coaching skills, forget your ego and ask a better technical coach to help you. Remember, it is for the good of your athletes.
  • If they raced badly but rowed well and were fit, then you have to introduce more racing and more competitive pieces into your training program to develop this “killer instinct.”
  • If fitness was a problem, then you have to determine what kind of fitness: endurance or strength. 2k and 6k erg tests will expose which one is your limiting factor.

After this type of analysis, you should set your priorities for each part of the preparation period. The number of different training sessions should reflect your priority. For example, if the decision is that your athletes need more strength, then you should have the majority of your weekly sessions (3-4) as strength training. Avoid doing a little of this and a little of that because in the end nothing will change.

Regardless of your analysis of the previous season, the month of November means the beginning of the next season and the beginning of winter preparation. The focus should be on general fitness, making your athletes better prepared for more specific training later on.

It means working on the muscular system, core, flexibility (body circuits, weights, medicine balls, plyometric), coordination (games) and some aerobic workouts as much as possible (run, bike, erg, rowing). Some junior clubs row over 100 kilometers per week in singles, currently as we speak. I also know that the British senior team has two types of body circuit workouts per week in the months of November and December. A well designed body circuit workout contains many features including flexibility, coordination, core and strength. No need for a yoga workout if you have a good body circuit workout.

Your weekly training program could look like the following:

Any questions related to this training program or training programs in general, please address to Kris Korzeniowski at kris@usrowing.org.

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