Erg Training Program - 10 Week

Summary

Inside the program, you will find video lessons of the drills. Each workout has written content to accompany the drills. Although the workouts are in progression the drills can be used independently.

Course Guidelines

1. Use in progression as each session builds on the one prior
2. Each distance and HRZ provides a progression from the first to the last session in that particular distance
3. 10 weeks is a good start to prepare paddlers for a water season but is NOT enough time to “peak” each HRZ which is why I recommend doing cardio beyond erg training if you aim to increase fitness!
4. The drills are NOT in a progressive order although they do build the DB technical stroke skills independently
5. I use an outrigger-based stroke that focuses on linear rotation, take what works, leave what you don’t need!
6. Feel free to use any drill as they are interchangeable with any session
7. Once all 10 sessions are complete, do 1 of each distance or (HRZ) per week for continued training
8. These workouts are completely specific to the dragon boat race distances
9. This program is designed to prepare paddlers for the water season and can be used a few months before the season starts
10. If using this program for more than 10 weeks see #2 for selecting ongoing training sessions
11. There is a setup for the Concept2 rower with an adapter. If you use another piece of equipment, please refer to your coach’s drag or resistance preference
12. When in doubt about choosing resistance I encourage users to remind themselves that this piece of equipment and the program is used for training and as such you can progress resistance as you increase fitness!

Measure Every Session

The only way to know we are improving our skills or progressing our training is to measure the following. Please track the following criteria in each session:

• Distance per piece
• Distance of each session (only valuable if repeating sessions)
• Wattage or average wattage
• Distance per stroke if this is available