MMA Practices- Winter Training

 Building the Base 11/17 -12/7/24

• Monday: 
  • Erg: UT2 - 60 minutes at Rate 18-20
  • Strength Training: Full body, focus on form and technique
• Tuesday: 
  • Erg: UT2 - 45 minutes at Rate 18-20
  • Cross-Training: Swimming (45 minutes)
• Wednesday: 
  • Strength Training: Full body, increase weight slightly
• Thursday: 
  • Erg: UT2 - 75 minutes at Rate 18-20 with 4 x 500m bursts at Rate 22
  • Cross-Training:  Yoga/Pilates (60 minutes)
• Friday: 
  • Strength Training:  Core and flexibility focus
• Saturday: 
  • Erg: UT2 - 90 minutes at Rate 18-20
• Sunday: REST

Increasing Intensity 12/8 -12/29/24

• Monday: 
  • Erg: UT2 - 60 minutes at Rate 18-20
  • Strength Training:  Upper body focus (chest, back, shoulders)
• Tuesday: 
  • Erg: UT1 - 2 x 20 minutes at Rate 20-22, with 5 minutes rest
  • Cross-Training: Cycling (60 minutes)
• Wednesday: 
  • Strength Training: Lower body focus (squats, deadlifts)
• Thursday: 
  • Erg: TR - 8 x 500m at Rate 24-26, with 2 minutes rest
  • Cross-Training:  Yoga/Pilates (60 minutes)
• Friday: 
  • Strength Training:  Core and flexibility focus
• Saturday: 
  • Erg: UT2 - 90 minutes at Rate 18-20
• Sunday: REST

Building Speed 12/30 -1/20/25

• Monday: 
  • Erg: UT1 - 3 x 30 minutes at Rate 20-22, with 5 minutes rest
  • Strength Training: Power cleans and plyometrics
• Tuesday: 
  • Erg: TR - 10 x 500m at Rate 24-26, with 2 minutes rest
  • Cross-Training:  Optional light activity (30 minutes)
• Wednesday: 
  • Strength Training:  Upper body focus (explosive movements)
• Thursday: 
  • Erg:  UT2 - 60 minutes at Rate 18-20
  • Erg: AT - 6 x 250m all-out sprints, with 3 minutes rest
• Friday: 
  • Strength Training: Core and flexibility focus
• 0Saturday: 
  • Erg: TR - 4 x 1000m at Rate 24-26, with 3 minutes rest
• Sunday: REST

 Race Preparation 1/21-2/15/25

• Monday: 
  • Erg: TR - 5 x 1000m at Rate 24-26, with 3 minutes rest
• Tuesday: 
  • Erg: UT2 - 60 minutes at Rate 18-20
• Wednesday: 
  • Strength Training:  Maintenance and mobility work
• Thursday: 
  • Erg: AT - 2 x 500m at race pace, with 5 minutes rest
  • Erg: TR - 2 x 2000m at Rate 24-26, with 5 minutes rest
• Friday: 
  • REST
• Saturday: 
  • Erg:  Race simulation piece (e.g., 2k test)
• Sunday: REST

Coach Notes:

• Warm-up and Cool-down:  Always include a proper warm-up before each workout and cool-down afterward.
• Heart Rate Monitoring:  Use heart rate monitors to ensure athletes are training in the correct zones.
• Technique Focus:  Even during high-intensity sessions, emphasize proper rowing technique.
• Nutrition and Hydration:  Encourage athletes to fuel their bodies properly and stay hydrated.
• Recovery:  Prioritize sleep and active recovery methods (stretching, foam rolling)