Weekly Schedules and updates are posted on the Calendar below.
MORE TRAINING INFO IS LOWER ON THE PAGE.
Schedules and Training
Weekly Schedules and updates are posted on the Calendar.
Winter training takes place at 6:15am at KSS. All forms and daily COVID screening must be complete BEFORE YOU ARRIVE - DO NOT ATTEND IF YOU HAVE ANY COVID SYMPTOMS
*** WINTER TRAINING TAKES PLACE AT KSS BUT MAY BE BEFORE BUSSES ARE CANCELLED DUE TO WEATHER. IF IT IS BAD WEATHER
*** AT ALL TIMES - DO NOT ATTEND IF YOU DO NOT FEEL IT IS SAFE TO DO SO!! IF YOU GET TO THE SCHOOL AND YOU DO NOT SEE ROWERS OR COACHES - DO NOT ALLOW YOUR PARENTS TO LEAVE IF YOU DO NOT GO TO KSS. THE SCHOOL IS OPEN FOR KSS STUDENTS TO STAY AND YOU CAN REMAIN IN THE ATRIUM UNTILL CLASSES ARE OPEN.
*** BE SAFE AND CAREFUL ON THE ROADS!!***
***CHECK THIS CALENDAR BEFORE YOU HEAD TO THE SCHOOL IF IT IS A MESSY WEATHER DAY - IF THERE IS AN ISSUE, MR. B WILL POST A MESSAGE ON THE CALENDAR.
If you would like past schedules please email Mr.B.
HOW SCHEDULES WORK
BLANK EXCEL WEEKLY PLAN
BLANK PDF WEEKLY PLAN
EXAMPLE OF A FILLED OUT PLAN
HOW SCHEDULES WORK
BLANK EXCEL WEEKLY PLAN
BLANK PDF WEEKLY PLAN
EXAMPLE OF A FILLED OUT PLAN
GENERAL TRAINING PLANS:
Click the button below for specific training plans or resources
TRAINING
To win a Canadian Championship, you must be healthy and active in year-round training. That does not mean you ONLY row. All sports benefit your training and we encourage all student athletes to participate in a variety of sports. However, during the rowing season, it is recommended that you only participate in one sport as the season is relatively short but very intense and you spend many weekends away. Add another sport into that and your health and school work may begin to take a beating.
The schedules above are designed to be used with the Training Intensity Chart that shows what body system and training benefit each intensity of a workout gives you. for example if you play a hockey game, you can consider that a category 1 or category 2 workout. A swim practice with long distance laps would be a category 5 or 6. A run with your friends or a long bike ride on a stationary bike would be a category 6. ALL Sports count, but the best benefit is to spend at least 2 workouts a week on the erg for Juniors and novices and 4-5 workouts a week for junior and seniors.
Do as much as you can and KEEP A JOURNAL of your progress and record the DURATION and SPLIT TIMES that you pull.
TO BE CLEAR... The schedules are a TOTAL amount of recommended activity. If you are playing multiple sports or activities, use the intensity chart to determine what kind of workout the activities count for. Look at a weekly schedule and check off activities you are doing... THEN TOP UP your weekly plan with rowing activities and weights. Fill in whatever is left over with the proper kinds of planned workouts on the planned days. WHEN IN DOUBT - ASK A COACH!!!
GOLD STANDARDS FOR 2000m Tests
2000m Rowing Machine
(If you can pull this - you will be very competitive in on-water races)
Junior Women 7:55
Junior 130lb Women 8:05
Senior Women 7:30
Senior 130lb Women 7:45
Junior Lwt Men 7:00
Junior Men 6:50
Senior Lwt Men 6:40
Senior Men 6:30