Goal: Achieve peak physical condition to complete a 2,800mile row

Goal Date: June 2023

Start Training: 1st March 2022

Training program length: 15 months (5 x 3months training blocks)

Training specifics:

• Mobility
• Core
• Leg power
• Grip strength
• Muscular (strength) endurance
• Cardio endurance (slow-twitch)
• Rowing Technique
• Strong Posterior Chain

Training Summary:

• It’s important to note that each block has a theme, however, this does not mean its sole purpose is this. Each week all the training specifics below will be worked on, however, during the various training blocks, certain training specifics will be given more focus too. e.g. during the strength phase will will be doing 1-2 longer cardio work pieces once a week and in block 3, this may increase to 3-4 cardio pieces per week
• All of the crew before the first block starts are not in full training.
• Block 1+2+3 = Foundation Phase, Block 4+5= Adaption Phase
• The first training block is vital to set foundations. The first foundation is the ability to have full range of motion in each joint (block 1). Once this has been achieved, we will build strength into each end range of motion (block 2). We then focus on the top-end heavy numbers, were we build out our engine through cardio (block 3). Block 4 + 5 (months 9-14) is the adaptation phase, allowing us to ****adapt to the specific needs of an ocean row. This entails a lot of single arm and leg movements. Also, building muscular endurance; meaning the ability of a muscle to repeatedly exert force against resistance