Indoor Rower Training Guide
Training Log
Weight Loss Booklet
Rugby Training Guide
Dyno Training Guide
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The Indoor Rower is an incredibly versatile and adaptable machine and these training guides will help you plan your exercise with renewed confidence - knowing that you are doing what's best for you.
We are constantly being asked for training advice, be it for a 2,000m race, rehabilitation, weight loss or general fitness. As every personal trainer or fitness expert will tell you, prescribing training is not that simple. Level of fitness, training background, maximum heart rate, history of illness, time available to train and your own expectations are just a few of the factors that need to be considered when starting any training programme.
INDOOR ROWING TRAINING GUIDE - Version 2
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Concept 2 UK developed the original Indoor Rowing Training Guide to address the above issues, and ultimately make sure you make the right training decisions. The Indoor Rowing Training Guide, version 2, has built on the success of the first Guide and now includes sections on Nutrition and Diet, Psychological Preparation and has input from many top rowers and coaches. The Indoor Rowing Training Guide, version 2 will help you whether you are training for a a race or simply would like to achieve a more healthy lifestyle.
There are two versions of the Concept2 Training Guide to download. There are the individual chapters from the full 253 page version and an abridged 82 page version containing the essentials from chapters 1-5.
» Abridged Indoor Rowing Training Guide v2.0 PDF(3.1Mb)
(To download, right click on the link and select
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» Section 1: Before and After Exercise (982Kb) - Exercise Guidelines, Warm Up, Cool Down, Stretching
» Section 2: Technique on the Indoor Rower (1535Kb) - Technique, Technical Faults and Solutions
» Section 3: Physiology (101Kb) - The Need for Exercise, Your Body, Training Intensity/Bands, Physiological Tools
» Section 4: Creating a Bespoke Training Programme (100Kb) - Periodisation of Training, Structuring the Year, Personalising Your Programme
» Section 5: Preset Programmes (184Kb) - Programme Guidelines, Basic Conditioning, 20/40 Minute Fitness, 2,000m Race and Marathon Training
» Section 6: Cross Training (59Kb) - Introduction, Indoor Rowing for Game Players, Indoor Rowing for Runners
» Section 7: Weight Training (2987Kb) - Traditional Weight Training for Rowing, Weight Training for Children/Adolescents, Core Stability Training...
» Section 8: Nutrition & Weight Management (112Kb) - Diet, Losing Weight without Losing Strength, Weight Management
» Section 9: Sports Psychology (98Kb) - Psychological Preparation
» Section 10: Training Considerations (79Kb) - Ageing and Performance, Training during Menstrual Cycle and Pregnancy, Adaptive Rowing
» Section 11: Training Interruptions & Holdiay Training (728Kb) - Training Interruptions, Holiday Training
» Section 12: Tests (76Kb) - Baseline Tests, Step Tests
» Section 13: Appendix (276Kb)
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TRAINING LOG
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The Indoor Rowing Training Log is designed to work alongside the Indoor Rowing Training Guide and is available to download for free.
» Download Training Log PDF (258kb)
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WEIGHT LOSS BOOKLET
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One of the most popular uses of the Concept 2 Indoor Rower is as a way to help people to lose weight. As such we'd thought we'd try and bring together some of the material we've got on weight control.
The Weight Loss Booklet is the best place to start. This contains basic information on using the machine, as well as helping you to answer the questions - "What should I do?", "When should I do it?", "How can I stay on track?", "Who can help me succeed?" and, most importantly, "Why am I doing this?
Secondly
it will teach some practical steps to knowing what
to do, when to do it and how to stay on track.
This information has been gathered from experience
with thousands of exercisers and many elite athletes.
The Weight Loss guide consists of four sections:
Section 1: Your Plan gets you to ask the questions, "Why am I doing this?", "What do I want to get out of it?" and "How am I going to do it?" and helps you to create an action plan.
Section 2: Exercise Guidance does exactly what it says. It gives guidance about exercising, stretching, warming up and cooling down.
Section 3: The Training is a training guide designed by Olympic rowing coach Terry O'Neill to allow you to improve your fitness and help you lose that fat.
Section 4: Healthy Habits is full of ideas that will help you with creating a healthy diet, what foods are recommended and what should be avoided, and some lifestyle suggestions to help you maximise the programme.
This guide does not provide you with a quick fix. Fad diets may help you lose fat quickly but that fat almost always comes straight back. We think of this as the slim slow plan. This allows you to change your lifestyle, learn habits that make your lifestyle healthier and continue with this healthier lifestyle.
» Download Weight Loss booklet PDF (4.07Mb)
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RUGBY TRAINING GUIDE
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Right from the start one of the biggest markets for the Concept 2 indoor rower has been rugby training. Coaches and players have realised that the indoor rower is ideal for cross-training purposes for rugby as it could be used to develop both the aerobic endurance parts of a players game and the anaerobic explosive parts. Rowing is also non-weight bearing so it provides a training session with no impact imposing less impact-related wear and tear on the player's bodies.
Rugby players need whole body aerobic fitness, not just individual muscle fitness, to perform. To raise the aerobic fitness level the entire body should be exercised and exercise on the Indoor Rower uses both upper and lower body muscles, therefore recruiting a very large muscle mass.
The Rugby Training Guide has been created to help coaches and players get the most out of the machine as possible. The Guide has been written by Peter Herbert, a retired exercise physiology lecturer who was Fitness Adviser to Llanelli RFC (1985-2000) and the Wales Rugby Team between 1992-1994 and 2000-2002. During these periods Llanelli enjoyed their most successful period winning numerous National League and Cup Finals, reaching the European Cup semi-finals twice and beating Australia, the then World Champions in 1993.
» Download Rugby Training Guide PDF (14.3Mb)
(To download the booklet, right click on the link below and choose "Save Target As") |
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DYNO TRAINING GUIDE
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The Concept DYNO takes the air technology principles of the Concept 2 Indoor Rower and applies them to strenght training, to create a unique dynamic strength training machine. Offering three core exercises: Leg Press, Seated Bench Press and Seated Bench Pull, the DYNO's two great strengths are its almost limitless range of resistance and it's highly accurate Force Monitor. The resistance is a direct response to your effort - the more force you apply the more weight you 'lift' and an accurate measurement of each repetition is immediately displayed and stored in the monitor's memory. To learn more about the DYNO click here
The DYNO Training Guide is an essential reference book if you want to get the most of the DYNO.
The sections include How to Use the DYNO, Strength Training and Training plus DYNO Training Log and Strength Testing Log.
» Download DYNO Training Guide PDF (5.37Mb)
(To download the booklet, right click on the link below and choose "Save Target As") |
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