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Off-Water Winter Training

From December thru March, the Schuylkill Dragons are busy working out in area gyms preparing for the 2008 on-water season. One of the important training tools is the erg, also called a rowing machine. We add a paddle adaptor to the erg, which mimics the dragon boat stroke. Several gyms in the Philadelphia area have these machines. See the list on the right for the locations of the ergs. Our weekly team winter-workout is Saturday morning 7:30–8:30 am at the Roxborough YMCA. For more information contact our membership committee.

2008 Winter Team Training  

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

JANUARY

FEBRUARY

MARCH

APRIL

MAY

JUNE

3 X 8

4 X 6

4 X 5

3 X 6

3 X 5

3 X 4

Easy-Moderate weight

Moderate weight

Slightly heavier weight

Moderate-Heavy weight

Heavy weight

Heaviest weight

:30 rest

:45 rest

:45 rest

1 min rest

1 min rest

FULL rest

Front Lunge

Squat

Lat Pulldown

Pushup Row

Shrug

Lateral Raise

Back Lunge

Side Squat

Kayak on Stability Ball

Seated Row

Tricep Skull Crusher

Pendulum

Squat Press

Reverse Fly

Front Raise

Overhead Lat w/ dumbbells

Front Lunge on step

Squat

Military Press

Shrug

Bent Row

Back Lunge

Side Squat

Lat Pulldown

Lateral Raise

Tricep Skull Crusher

Pendulum

Squat Press

Pushup Row

Front Raise

Bent Row

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)

 


March 2007 Stories  

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

Did you ever think about WHY you are working out or WHAT you are doing in your workouts? Or do you space out, or just do the same workout you did the day before, or even hop into someone else’s workout because you can’t think of something to do on your own? What I mean is this: Do you keep your purpose or eventual goal in mind with each of your workouts?

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

…I was getting tired of the one and only CD my son burned for me four years ago that I use to keep me going on the paddle erg.  So, I polled my teammates to find out what music keeps them erging and had a great time sampling their suggestions. 

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

…This year we are concentrating more on building peak strength and then converting that strength to power by transitioning to a series of fast paced exercises.  In the end, experienced teams really set themselves apart from each other by their "power to weight ratio." The more power that a given crew can generate and harness during a race the faster their boat will finish the course.



Saturday morning run, Kelly Drive, December 2006


Indoor Erg Regatta, March 2006

 

 

 

 

Many thanks to Roxborough YMCA for supporting our winter team training.

12th Street Gym
204 S. 12th Street
Philadelphia PA
215-985-4092
www.12streetgym.com

Roxborough YMCA
7201 Ridge Avenue
Philadelphia, PA 19128
215-482-3900
www.roxboroughymca.org
$5 fee for non-members.
If you're interested in membership or just the use of the erg, the Y at
215 482-3900 Ext. 22.

The Aquatic and Fitness Center of Riverside
600 Righters Ferry Road
Bala Cynwyd PA
610-664-6464
www.fit-happens.com

Club La Maison
215 Sugartown Road
Wayne PA
610-964-8800
www.clublamaison.com

Pennsport Athletic Club
325 Bainbridge Avenue
Philadelphia PA
215-627-4900
fitness@fit24-7club.com

The Sporting Club at the Bellevue
220-224 South Broad Street
Philadelphia PA
215-985-9876
www.sportingclubbellevue.com

Life Sport Fitness Resource
2112 Fairmount Ave
Philadelphia, PA
215-236-0763
www.lifesportfitness.com

For more information click here

 
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