This season I am coaching a girl's school 2nd 8 for their rowing season. The girls are all 16 or 17. I am trying to design a program to improve their strength, primarily their core strength, however I am facing a number of constraints due to the fact that I have to work within a school environment.
First Problem:
Their program is set for them, and they are required to follow it.
Second Problem:
Not all of the girls will have access to equipment so I can't have the exercises require any equipment, in order to keep it fair.
The program is
Monday:
Morning: Rowing training in the boat
Afternoon: Off
Tuesday:
Morning: Off
Afternoon: Fitness Training (Spin or Boxing)
Wednesday:
Morning: Rowing training in the boat
Afternoon: Off
Thursday:
Morning: Weights
Afternoon: Fitness Training (Spin or Boxing)
Friday:
Morning: Rowing training in the boat
Afternoon: Off
Saturday:
Morning: Rowing training in the boat
Afternoon: Off
Sunday:
Morning: Off
Afternoon: Off
The weights they do is not too bad (I had some input into it) and is a Full Body workout where they do Squats, Leg Press, Bench Press, Bench Pull and various core exercises.
Unfortunately it is only the one day a week. I want them to do some basic bodyweight exercises on probably two other days a week. I was thinking of just squat jumps, burpees, push ups, planks, crunches and leg raises.
So my first question is what exercises should I have them doing? I want to build up core strength and power in the legs (crucial in rowing) as well as improving their upper body strength.
My second question is, what days should I have them train on? I cant move around any of the other trainings, and I would ideally like to keep their weekend free, although if necessary I would give them work to do on the Saturday. I have to keep the Sunday free, they're only 16 (2 17 year olds in the boat) so I cant expect them to train every day.
Any help and advice would be greatly appreciated!
First Problem:
Their program is set for them, and they are required to follow it.
Second Problem:
Not all of the girls will have access to equipment so I can't have the exercises require any equipment, in order to keep it fair.
The program is
Monday:
Morning: Rowing training in the boat
Afternoon: Off
Tuesday:
Morning: Off
Afternoon: Fitness Training (Spin or Boxing)
Wednesday:
Morning: Rowing training in the boat
Afternoon: Off
Thursday:
Morning: Weights
Afternoon: Fitness Training (Spin or Boxing)
Friday:
Morning: Rowing training in the boat
Afternoon: Off
Saturday:
Morning: Rowing training in the boat
Afternoon: Off
Sunday:
Morning: Off
Afternoon: Off
The weights they do is not too bad (I had some input into it) and is a Full Body workout where they do Squats, Leg Press, Bench Press, Bench Pull and various core exercises.
Unfortunately it is only the one day a week. I want them to do some basic bodyweight exercises on probably two other days a week. I was thinking of just squat jumps, burpees, push ups, planks, crunches and leg raises.
So my first question is what exercises should I have them doing? I want to build up core strength and power in the legs (crucial in rowing) as well as improving their upper body strength.
My second question is, what days should I have them train on? I cant move around any of the other trainings, and I would ideally like to keep their weekend free, although if necessary I would give them work to do on the Saturday. I have to keep the Sunday free, they're only 16 (2 17 year olds in the boat) so I cant expect them to train every day.
Any help and advice would be greatly appreciated!