Womens

Crew Workout Packet

Included in the summer workout packet is a variety of Body Weight Circuits similar to power hour, superset lifts similar to you weight lifting responsibilities and a variety of running, biking and treadmill workouts. These are the tools to build your endurance base over the summer months. Concentrate on building your aerobic capacity first before focusing on short/intense/explosive bursts. Dont settle for anything less then an NCAA championship bid next year. You TRAIN FOR A PURPOSE and that is to compete at the highest level in rowing. If you have any questions please call or email at jjenkins4@[Link] or 410-778-7234.

Train For a Purpose

Track/Interval Workouts
1. 400s (8 runs) 4x400 in 90 seconds each. 1:30 min. rest = Start runs every 3 minutes 5-minute rest 4x400 in 90 seconds each. 1:30 min. rest = Start runs every 3 minutes 2. THE LADDER (8 runs) 200 in 0:40 1:00 rest 400 in 1:15 2:00 rest 600 in 2:00 3:00 rest 800 in 2:45 7:00 rest 800 in 2:45 3:00 rest 600 in 2:00 2:00 rest 400 in 1:15 1:00 rest 200 in 0:40 cool down and stretch 3. 600/400s (7 runs) 600 in 2:30 2:00 rest 600 in 2:30 2:00 rest 600 in 2:30 2:00 rest 400 in 1:30 5-minute rest 400 in 1:30 1:45 rest 400 in 1:30 1:45 rest 400 in 1:30 cool down and stretch 4. 1.5 miles in 8:45 minutes, 5 minute rest 800 in 2:45 minutes, 400 in 75 sec., cool down and stretch 5. Run the Cooper. 2 miles (8laps) in 16 minutes or faster. 6. 3 mile run in under 24 minutes 7. 1000s (2 laps) 5x1000 in 4:20 each. 4:20 rest. 8. Four mile run in under 32 minutes 9. Bike 10 miles in 40 minutes or 20 miles in 1 hour and 10 minutes

Treadmill/Interval Workouts

Treadmill Workout #1 5.0 mph 1.0 Incline- 2 min. Warm-up 6.0 mph 1.5 Incline- 2 min. 5.0 mph 0 Incline- 1 min. 6.5 mph 2.0 Incline- 2 min. 5.0 mph 0 Incline- 1 min. 7.0 mph 2.5 Incline- 2 min. 5.0 mph 0 Incline- 1 min. 7.5 mph 3.0 Incline- 2 min. 5.0 mph 0 Incline- 2 min. Cool Down (Repeat x 2)- Increase Intensity if needed Treadmill Workout #2 5.0 mph 0 Incline- 2 min. Warm-up 6.0 mph 0 Incline- 1 min. 5.0 mph 0 Incline- 1 min. 6.5 mph 0 Incline- 1 min. 5.0 mph 0 Incline- 1 min. 7.0 mph 0 Incline- 1 min. 5.0 mph 0 Incline- 1 min. 7.5 mph 0 Incline- 1min. (Repeat x 3)- Increase Intensity if needed Treadmill Workout #3 5.0 mph 0 Incline- 2 min.. 6.0 mph 1 Incline- 3 min. 5.0 mph 1 Incline- 1 min. 6.5 mph 1 Incline- 3 min. 5.0 mph 1 Incline- 1 min. 7.0 mph 1 Incline- 3 min. 5.0 mph 1 Incline- 1 min. 7.5 mph 1 Incline- 3 min. (Repeat x 2)- Increase Intensity if needed

Body Weight Strength/ Superset Training Exercises

Exercises Forward Lunges w/Knee Wobble Ice Skaters Clap Push ups Straight Leg Crunches Toe Touches Russian Twists Tuck Jumps Hip Crossovers Burpbees Workout # 1 Reps 10 E. Leg 10 E. Leg 8 20 20 20 E. Side 10 45 sec. 12 Each Exercise is performed in Circuit format. The Circuit is repeated 3 times If a Swiss Ball is required you will see the letters "SB"

Exercises Backwards Lunges Mtn. Climbers Judo Pushups Oblique V-ups Prisoner Squats Swiss Ball Hamstring Curl Leg lift- flutter kicks Walking Inverted Hamstring Leg Lift w/hip Drive Turkish Getups

Workout #2 Each Exercise is performed in Circuit Reps format. 10 E. Leg 1 min. The Circuit is repeated 3 times 10 12 E. Side For the leg lifts exercises- Hands only go 15 underneath butt when performing the hip drive 12 45 sec. 10 E. Leg 12 20 Workout #3 Reps Each Exercise is performed in Circuit format. 10 E. Leg 8 The Circuit is repeated 3 times 8 E. leg 20 If a Swiss ball is required you will see the 30 sec. letters "SB" 30 sec. 6 E. Side 12 12 1 min.

Exercises Transverse Lunges Standing Broad Jumps (Repeat) Single Leg swiss ball hamstring curl Suitcase Crunches Open Hip Lunges Closed Hip Lunges T-Pushups Pike Jumps Decline Push ups Bridge or Plank

Superset Exercises Single Leg RDL to Bicep Curl Single Leg Chair Squat Inverted Row Alt. DB Bench DB Snatches T's, Y's, W's, Superman swims Weighted Walking Lunges Transverse Lunge with MB Single Leg Calf Raises Mini band Lateral Slides MB Slams MB Throws Superset Exercises DB Front Squat to Press Glute/Ham Drops Bent Over Rows Swiss Ball Chest Flies Swiss Ball Pullovers (Skull Crushers) Bosu Ball Alt. Bicep Curl

Sets 3 3 3 3 3 3 3 3 3 3 3 3

Reps Intensity 12 E. Arm 70-75% 10 E. Leg 70-75% 10 70-75% 12 E. Arm 70-75% 12 E. Arm 70-75% 4 E. Way 70-75% 12 70-75% 12 70-75% 12 E. Leg 70-75% 1 min. 70-75% 45 sec. 70-75% 45 sec. 70-75%

Weight BW BW BW BW BW BW BW

Sets 3 3 3 3 3 3

Reps Intensity 12 E. Arm 70-75% Failure 70-75% 10 E. Leg 70-75% 45 sec. 70-75% 10 E. Leg 70-75% 10 E. Leg 70-75%

Weight BW BW BW

Weighted Walking Lunges Transverse Lunge with MB Lateral Hand Walks Lateral/ Front Raises Single Leg MB Hamstring Curls MB Push ups Superset Exercises DB Clean and Press Assisted Pull ups Dumbbell Lateral Lunges Swiss Ball V-Up or Passes DB Weighted Step up w/knee drive Body Weight Step Downs Push up Position Single Arm Row Chair Squat Jumps Jump Rope Explosive Bench Push ups Cable Axe Chops Glute/Ham Raises

3 3 3 3 3 3 Sets 3 3 3 3 3 3 3 3 3 3 3 3

12 12 45 sec. 12 12 E. Leg 12

70-75% 70-75% 70-75% 70-75% 70-75% 70-75%

BW BW BW BW Weight BW BW BW BW BW BW BW

Reps Intensity 12 E. Arm 70-75% Failure 70-75% 10 E. Leg 70-75% 45 sec. 70-75% 10 E. Leg 70-75% 10 E. Leg 70-75% 12 70-75% 12 70-75% 1 min. 70-75% 1 min. 70-75% 15 70-75% 12 70-75%