Gavin Turrells 'Specialist 200 Metre' Winter Training Plan
IMPORTANT - HAVE YOU READ THE DISCLAIMER? - [click here]Goals For 2004 in 200 Metre racing:
- K1 - Sub 38" + Gold Medal at Nationals.
- K2 - Sub 34" + National Title
Typical Training Week Up to March 2004 (At which point I go to France to train). When I return I will be on a 10 day peak plan for the 1st regatta.
| Monday | |
| AM | Rest |
| PM | Gym - Weights - 3 x 6 Reps - Bench Row -130Kg, Bench Press - 140KG, Curls - 80KG, Weighted Dips - 55KG, Squats - 230KG, Traps - 120KG, Sit Ups - 4 x 50 |
| Tuesday | |
| AM | Water - 4 x 6 minutes/ 2 minutes recovery |
| PM | Gym - Circuits and Skipping |
| Wednesday | |
| AM | Rest |
| PM | Gym - Paddling Machine - 6,5,4,3,2,1 (minute efforts)/ 1 min rest after each effort |
| Thursday | |
| AM | Water
- 15 x 5 seconds (4 bungees)/ 2 minute recovery after each effort |
| PM | Gym
- Weights - 3 x 6 Reps - Bench Row -130Kg, Bench Press - 140KG, Curls
- 80KG, Weighted Dips - 55KG, Squats - 230KG, Traps - 120KG, Sit Ups
- 4 x 50 |
| Friday | |
| AM | Water - 10/20/30/20/10 seconds - 3 minutes recovery after each burst |
| PM | Rest |
| Saturday | |
| AM | Water - Perivale/Leighton Buzzard - K1/K2 Training with Steve Tingay - Typical session - 4 x 6 minutes / 4 minute recovery after each effort |
| PM | Perivale/Leighton Buzzard - K1/K2 Training with Steve Tingay - Typical session - 5 x 20 strokes and 5 x 50 strokes (rolling starts) |
| Sunday | |
| AM | 20
seconds on/ 20 off/ 20 on X 5 ( 5 minutes recovery between each piece) |
| PM | Rest |
