British Rowing |

Week 8 – Faster (S&C)

Mobility Circuit

Before each session you should complete a mobility circuit to get your body ready to work.

Swing arms across chest1 minute at various angles
Hamstring swings30 seconds each leg
Hip flexor stretch30 seconds each side
Rock back to plank position1 minute
Cat stretch1 minute

Session 1

This final week sees you achieve the ultimate goals for each exercise in terms of reps, sets and load. Through the steady increase in stressors to your body, and a speed focus once again in this final week, you should be feeling more dynamic with your movements in each session.

Session 2

Your final lower body session of this training plan allows you to consolidate all you have learnt over the last eight weeks and appreciate the gains you have made, both in terms of general fitness, and strength at speed.

Session 3

Enjoy your final whole body session in this training plan. Not only have you progressed the load and complexity of the strength exercises each week but you’ve also built up the time you spend working your trunk, all of which should leave you feeling much stronger. Congratulations on completing the training plan!