Specific Weight Training for 2008 Season
By Aimee Rodriguez and Joann Fegley, Schuylkill Dragons Co-Coaches

The schedule changes every month, in accordance with Periodization Principles which suggests micro-cycles of 4-6 weeks

Points System
from Schuylkill Dragons Coaching Staff

A minimum of 30 points per week is the goal.

All activities (cardio, strength training, flexibility, etc) have a corresponding point value. Points system will be used all year. Points help team members stay on track and motivated!

These are the ways to earn points:

• 10 minutes of any cardio (cardio can be of any type but must be done at least at an average effort level of 7 on a scale of 1-10) = 1 point
• Any instructor-led group fitness class = 4 points
• Full weight workout = 3 points
• Calisthenics routine (see below) = 2 points
• Full stretching routine = 1 point
  
  

A Basic Weekly Routine
from Schuylkill Dragons Coaching Staff

A basic weekly training routine should include 5 or 6 days of cardio, 2 or 3 days of weight training, daily stretching, and 1 or 2 days completely OFF.  Below is a sample routine:

DAY 1:         30-45 min. cardio; calisthenics

DAY 2:         30 min. cardio; weight training

DAY 3:         30-45 min. cardio that includes intervals
(varying speeds or sprints mixed in)

DAY 4:         30 min cardio or OFF

DAY 5:         30 min. cardio; weight training

DAY 6:         30-45 min. cardio that includes intervals
(varying speeds or sprints mixed in)

DAY 7:         OFF

Calistenics Routine
from Schuylkill Dragons Coaching Staff

Calisthenics Routine:

50 crunches
50 “supermans” (lie on floor on stomach, keep feet on floor, lift head/shoulders/chest off ground)
50 twists at the waist (side-to-side twist, count each one)
30 pushups (broken down any way you want, at your own pace, just do 30 total)
25 step-ups R (put one foot on a step, step up and tap step w/other foot, step back down, repeat)
25 step-ups L (put one foot on a step, step up and tap step w/other foot, step back down, repeat)

Testing

FITNESS TESTING.  The coaches would like to evaluate each paddler's fitness level, separate from DB skills. So there will be two tests of your fitness--one mile on a stationary bike for time, and assisted pullups with half your weight for the assist.  Fitness testing will be done monthly January thru April (so that means 4 tests). Fitness testing can be done at ANY time, can be done on your own (have a witness sign off on your test), or can be done at the Y during team workouts. Record your scores, as the coaches will be collecting this information. You are responsible for doing your testing!!!  It can be done at the Y, but it must be done!

DB-SPECIFIC TESTING.  The coaches would also like to evaluate each person's DB-readiness.  There will be two tests of DB Fitness--500 meter rowing on the erg (no adaptor), and a 2-minute erg WITH the paddle adaptor.  DB Testing is to be done January, March, and May.  Like the Fitness Testing, it can be done any time, on your own (with a witness), or at the Y.  **For the 2-minute erg test you MUST record your average watts, your weight, and your meters.  The coaches will be looking at watt-to-weight ratio to help select the boat for Nationals.

Tenative On-Water Schedule for April 
This is a proposed schedule for April for on-water practices.  (We will add other practices as the season progresses; this schedule is just to start.)

Tuesday evenings w/Joann
Thursday mornings w/Aimee
Saturday mornings w/Joann and/or Aimee
Sunday Late Afternoon w/ Joann and/or Aimee
TBA Weekly OC Clinics w/Joann (one morning per week, sign-up thru Joann, one-on-one time with the coach; a second day w/Aimee will be added as needed)

PURPOSEFUL WORKOUTS: Making your Workouts Count for More
By Aimee Rodriguez, Schuylkill Dragons Assistant Coach

Musical Suggestions for Rockin’ on the Erg
Compiled by Julie Regnier, Schuylkill Dragons

Winter Cross-Training Turned Upside Down
By Joann Fegley, Assistant Coach, Schuylkill Dragons

…The first few weeks of trapeze lessons reminded me of my first few weeks of dragon boating. Learning to master a new skill, working through the frustrations, and then finally being able to exert control over the movements has been an exhilarating experience. The first time that I was able to turn myself upside-down on the cord lisse and control my descent was an awesome feeling…

An Inside Interview with “Coach Chris”
By Rosemary Murphy, Schuylkill Dragons