SKIERG. Power and Endurance. (10-Week Plan)

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Allison Rose
5 years ago
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1 SKIERG Power and Endurance (10-Week Plan)

ABOUT THE COACH: JUSTIN FARINA, OCT, B.Ed., B.Sc., CF-L1 8x Concept2 SkiErg World Record holder 4:00 (1303m) 2000m (6:11.1) 5000m (16:44.4) ½ Marathon (1:18:37.7) 6000m (20:18.6) 10km (34:55.

2 ABOUT THE COACH: JUSTIN FARINA, OCT, B.Ed., B.Sc., CF-L1 8x Concept2 SkiErg World Record holder 4:00 (1303m) 2000m (6:11.1) 5000m (16:44.4) ½ Marathon (1:18:37.7) 6000m (20:18.6) 10km (34:55.6) 30:00 (8619m) 60:00 (16536m) Discovering CrossFit in November of 2005 was a life-changing event for the former Division-I athlete. For years, the standard bodybuilding/cardio model of fitness was all he knew. Reading Coach Glassman s breakthrough article, What is Fitness, changed everything. Since then, Variance, Functionality, and Intensity have been the cornerstones of his life. Training privately since 2006, Justin has accumulated countless hours of experience working with hundreds of athletes in parks, in gyms, on tracks, and in his garage. Learn more about our ONLINE MEMBERSHIP by visiting

SUGGESTED READING FROM THE BLOG: 1. The Concept of Gears 2. SkiErg: 4 Tips to Improve Performance Program Overview The goal of the POWER AND ENDURANCE Plan is to: 1.

3 SUGGESTED READING FROM THE BLOG: 1. The Concept of Gears 2. SkiErg: 4 Tips to Improve Performance Program Overview The goal of the POWER AND ENDURANCE Plan is to: 1. Improve stroke power on the Concept2 SkiErg; 2. Improve both anaerobic and aerobic endurance; 3. Provide specific training towards two benchmark time trials. Please Note: ATHLETES WILL REQUIRE AN ACCURATE 2000m PERSONAL BEST TIME/PACE FOR THIS PROGRAM! A few notes on stroke rate during the duration of this PLAN: To master pacing, we must learn to increase and decrease our pace as efficiently as possible. The simplest and most effective way to do this on the SkiErg is by controlling SPEED with STROKE RATE. Do your best to be as accurate as possible, and FOLLOW THE PACING INSTRUCTIONS to the best of your ability. Remember, a LOWER SPLIT is a FASTER SPLIT! A minus (-) means to go faster you might see decrease split or increase pace. They all mean the same thing. A plus (+) indicates the opposite. (In the picture above, the average pace for this 2000m piece is 1:30.7/500m)

4 A QUICK WORD ON WARM-UPS Everyone is different. So a one size fits all warm-up doesn t make much sense. We will suggest some combination of the following for most sessions: 1. General movement prep and mobility (emphasis on shoulders/lats, and anterior hip/abdominals) minutes of light skiing at low rate. 3. Specific skiing, working towards the RATES and SPEEDS you will be using in the session. This could take the form of specific intervals you set up for yourself, or simply playing with rate/speed without any real structure. Long stroke or short stroke? TECHNIQUE DEPENDENT STROKE RATE Depending on the style of stroke you use, your stroke rates will need to adjust accordingly. If you utilize a longer stroke (more common in the fitness world) your stroke rates will be based off of a low base rate of 30 s/m. If you use a more ski-specific, shorter stroke, the base rate changes to 40 s/m. Both options will be indicated in the program as either long stroke or short stroke. Need a little extra accountability? WANT TO SHARE YOUR TRAINING RESULTS? on Instagram or Twitter to receive coaching feedback, or to have your session featured on our page.

5 WEEK 1 Session 1 (Power I) 12x 1:30/rest 1:00 at rate 30 (long) or 40 (short) Target 2k seconds. Stay fairly close to this. Set your monitor for Interval: Time > 1:30 > rest 1:00 Pacing example: if your 2k personal best average pace is 1:45/500m, then your target pace for this session should be ~1:56-1:57/500m. Session 2 (Rate I) 30 minutes continuous (15 minutes at r30/r40, 10 minutes at r32/r42, 5 minutes at r34/r44) Target 2k + 20 seconds at r30/r40. Increase pace -3 seconds at r32/r42, and a further -4 seconds at r34/r44. Set your monitor for Single Time : 30:00 Change splits to 5:00. You will ski this as 3x 5:00, 2x 5:00, and 1x 5:00 chunks. Alternatively, you can set this as interval: variable, and program the 15:00, 10:00, and 5:00 intervals separately with 0:00 rest between. Session 3 (Volume I) 2x 3000m/rest 2:00 at rate 30 (long) or rate 40 (short). Target 2k for all sets. Stick close to this. Set your monitor for Interval: Distance > 3000m. Rest 2:00

6 WEEK 2 Session 1 (Power II) 12x 1:30/rest 1:00 at rate 32 (long) or 42 (short) Target 2k seconds. Stay fairly close to this. Set your monitor for Interval: Time > 1:30 > rest 1:00 Session 2 (Speed I) 5x 750m/rest 3:00 Open rate (use any stroke rate you wish) Target 2k seconds to start. Increase pace throughout if possible. Set your monitor for Interval: Distance : 750m > 3:00 rest Session 3 (Volume II) 3x 2500m/rest 2:00 at rate 32/34/36 (long) or rate 42/44/46 (short). Target 2k in set 1 at r32/r42. Increase pace -2 to -3 seconds for each rate increase. Set your monitor for Interval: Distance > 2500m. Rest 2:00

7 WEEK 3 Session 1 (Power III) 10x 1:30/rest 1:00 at rate 34 (long) or 44 (short) Target 2k seconds. Stay fairly close to this. Set your monitor for Interval: Time > 1:30 > rest 1:00 Session 2 (Rate II) 30 minutes continuous (15 minutes at r32/r42, 10 minutes at r34/r44, 5 minutes at r36/r46) Target 2k + 18 seconds at r32/r42. Increase pace -3 seconds at r34/r44, and a further -4 seconds at r36/r46. Set your monitor for Single Time : 30:00 Change splits to 5:00. You will ski this as 3x 5:00, 2x 5:00, and 1x 5:00 chunks. Alternatively, you can set this as interval: variable, and program the 15:00, 10:00, and 5:00 intervals separately with 0:00 rest between. Session 3 (Volume III) 4x 2000m/rest 3:00 at rate 32/34/36/38 (long) or rate 42/44/46/48 (short). Target 2k in set 1 at r32/r42. Increase pace -2 to -3 seconds for each rate increase. Set your monitor for Interval: Distance > 2000m > Rest 3:00

8 WEEK 4 Session 1 (Power IV) 10x 1:30/rest 1:00 at rate 36 (long) or 46 (short) Target 2k seconds. Stay fairly close to this. Set your monitor for Interval: Time > 1:30 > rest 1:00 Session 2 (Speed II) 6x 500m/rest 2:00 Open rate (use any stroke rate you wish) Target 2k pace to start. Increase pace throughout if possible. Set your monitor for Interval: Distance : 500m > 2:00 rest Session 3 (Volume IV) 5x 1500m/rest 3:00 at rate 32/34/36/38/40 (long) or rate 42/44/46/48/50 (short). Target 2k in set 1 at r32/r42. Increase pace -2 to -3 seconds for each rate increase. Set your monitor for Interval: Distance > 1500m. Rest 3:00

9 WEEK 5 Session 1 (Power V) 8x 1:30/rest 1:00 at rate 38 (long) or 48 (short) Target 2k seconds. Stay fairly close to this. Set your monitor for Interval: Time > 1:30 > rest 1:00 Session 2 (Rate III) 30 minutes continuous (15 minutes at r34/r44, 10 minutes at r36/r46, 5 minutes at r38/r48) Target 2k + 16 seconds at r34/r44. Increase pace -3 seconds at r36/r46, and a further -4 seconds at r38/r48. Set your monitor for Single Time : 30:00 Change splits to 5:00. You will ski this as 3x 5:00, 2x 5:00, and 1x 5:00 chunks. Alternatively, you can set this as interval: variable, and program the 15:00, 10:00, and 5:00 intervals separately with 0:00 rest between. Session 3 (Volume V) 2x 4000m/rest 2:00 at rate 30 (long) or rate 40 (short). Target 2k seconds. Ski both sets at a fairly consistent pace. Set your monitor for Interval: Distance > 4000m. Rest 2:00

10 WEEK 6 Session 1 (Power VI) 8x 1:30/rest 1:00 at rate 40 (long) or 50 (short) Target 2k seconds. Stay fairly close to this. Set your monitor for Interval: Time > 1:30 > rest 1:00 Session 2 (Speed III) 10x 250m/rest 1:30 Open rate (use any stroke rate you wish) Target 2-4 seconds faster than 2k pace to start. Increase pace throughout if possible. Set your monitor for Interval: Distance : 250m > 1:30 rest Session 3 (Volume VI) 3x 3000m/rest 2:00 at rate 32 (long) or rate 42 (short). Target 2k seconds. Ski all three sets at a fairly consistent pace. Set your monitor for Interval: Distance > 3000m. Rest 2:00

11 WEEK 7 Session 1 (Power VII) 8x 1:00/rest 1:00 at rate 42 (long) or 52 (short) Target 2k pace. Stay fairly close to this. Set your monitor for Interval: Time > 1:00 > rest 1:00 Session 2 (Rate IV) 30 minutes continuous (15 minutes at r36/r46, 10 minutes at r38/r48, 5 minutes at r40/r50) Target 2k seconds at r36/r46. Increase pace -2/-3 seconds at r38/r48, and a further -3/-4 seconds at r40/r50. Set your monitor for Single Time : 30:00 Change splits to 5:00. You will ski this as 3x 5:00, 2x 5:00, and 1x 5:00 chunks. Alternatively, you can set this as interval: variable, and program the 15:00, 10:00, and 5:00 intervals separately with 0:00 rest between. Session 3 (Volume VII) 4x 2500m/rest 2:00 at rate 30/32/34/36 (long) or rate 40/42/44/46 (short). Target 2k seconds at r30/r40. Increase pace -2/-3 second with each rate increase. Set your monitor for Interval: Distance > 2500m. Rest 2:00

12 WEEK 8 Session 1 (Power VIII) 6x 1:00/rest 1:00 at rate 44 (long) or 54 (short) Target -1 to -2 seconds faster than 2k pace. Increase pace throughout if possible. Set your monitor for Interval: Time > 1:00 > rest 1:00 Session 2 (Speed IV) 1000m/rest 4:00 750m/rest 3:00 500m/rest 2:00 250m Open rate. Target 2k +1-2 seconds for the 1000m/~2k pace for the 750m/1-2 seconds faster than 2k pace for the 500m/max effort for the 250m. Set your monitor for Intervals Variable : Program the intervals in order, as written. Following the 250m interval, program the rest as 0:00. Session 3 (Volume VIII) 2x 5000m/rest 2:00 at rate 30 (long) or rate 40 (short). Target 2k seconds. Ski at a consistent pace for both sets. Set your monitor for Interval: Distance > 5000m. Rest 2:00

13 WEEK 9 Session 1 (Power IX) 6x 1:00/rest 0:30 at rate 45+ (long) or 55+ (short) Target -1 to -2 seconds faster than 2k pace. Increase pace throughout if possible. Set your monitor for Interval: Time > 1:00 > rest :30 Session 2 (Prep) 30:00 r30/r40 (rest 3:00) 2:00 open rate (rest 1:00) 1:00 open rate Target 2k + 20 for the 30-minute set. Target 1k goal pace (~2k -4 or better) for the 2-minute and 1-minute sets. The sprint sets are open rate. Set your monitor for Intervals Variable : Program the intervals in order, as written. 30:00 > rest 3:00 > 2:00 > rest 1:00 > 1:00 > rest 0:00 Session 3 (Volume IX) 8000m at rate 32 (long) or rate 42 (short). Target 2k seconds. Stay fairly close to this. Set your monitor for Single Distance > 8000m. Change splits to 1000m

14 WEEK 10 Session 1 (Time Trial I) 1000m Set your monitor for Single Distance > 1000m Session 2 (Time Trial II) 30:00 Set your monitor for Single Time > 30:00 Session 3 (Optional Recovery Session) 8000m at rate 30 (long) or rate 40 (short). Target 2k seconds. Stay fairly close to this. Set your monitor for Single Distance > 8000m. Change splits to 1000m

15 CONGRATULATIONS! THANK YOU for completing our 10-Week SkiErg POWER & ENDURANCE PLAN --- SAVE 15% on any of our membership options by using the promo code powerendurance at checkout. --- Become an ONLINE MEMBER today. Our mission is to help build robust engines in our athletes utilizing the full line of Concept2 Indoor exercise equipment as our training centerpieces. By providing several training streams and programming options each week, our online members get the physical and mental flexibility to adjust their training to fit their current goals and needs week to week. It's the combination of training structure and variety that makes our online membership truly unique. Membership includes: Access to weekly training plans on private Facebook forum. Online coaching and technical support. Personalized pacing and performance feedback. Membership Requirements: 1. An accurate 2k time trial 2. Access to any or all of the Concept2 machines 3. A digital camera/phone (for screenshots of training session summaries) All of our athletes are strongly encouraged to log their results online on the Concept2 Logbook. For smartphone users, downloading ErgData is highly recommended. It makes uploading results easy, and comes equipped with features not available on the Concept2 Performance Monitor (such as a "Stroke Counter").

16 How does an Online Membership with GARAGEATHLETE work? We deliver our programming at the start of each week via a PRIVATE Facebook group forum that only paying members will have access to. Regardless of which of the plans you follow, you will have access to all available programming options (20 new workouts every week): Row PERFORMANCE - 5 training sessions per week Ski PERFORMANCE - 5 training sessions per week Bike PERFORMANCE- 4 training sessions per week General FITNESS - 3 training sessions per week Aerobic BASE - 3 training sessions per week (For more information on our programs, and to download sample training plans, click here. If you would like to view a sample full week of our training program, please contact us and request one.) Athletes can complete as many sessions as they feel they can manage in a week. Obviously, all available workouts in 7 days is asking a lot for most people. We are more than willing to help you with your scheduling and provide some guidance as to which sessions to focus on. The backbone of our training plan currently follows a 52-week schedule that is designed around some key competitions and events on the indoor race calendar. Specifically, the World Indoor Rowing Championships and the Concept2 Tour De SkiErg. These both take place in February. Other challenges and events occur throughout the year, but our main objective each season is to hit our performance peaks around those two events. We expect members following the programs to post/submit training results for coaching feedback. Simply posting results to the forum, or attaching images/videos in a private message, is more than sufficient. The beauty of the Concept2 Performance Monitor is the simplicity of the session summary screen. It may just look like a bunch of distances and split times, but the data provided on each screenshot is a powerful assessment tool. It's also important to note that athletes sharing training results and offering feedback on sessions they themselves are also completing makes for a great environment for performance improvement and development. For more information on how to get the most out of your online membership, read our frequently asked questions. --- For any training related questions during the completion of this program, or if you require clarification, or simply to provide some feedback, please send me an ! justinfarina@gmail.com

CELEBRATING OVER 40 YEARS OF INNOVATION. Indoor Rowers / SkiErg

CELEBRATING OVER 40 YEARS OF INNOVATION Indoor Rowers / SkiErg Concept2: A Legacy of Sport For over forty years, Concept2 has been designing and manufacturing innovative, high-quality products to help