ROWING TEAM TRAINING SESSION (01/04/2009)

Weight Training – Circuit Training
Objectives : 1) To teach proper method to lift weight
2) To increase muscular endurance
3) To introduce PNF stretching method
4) Introduce Power Exercise (Power Clean)

Circuit Training
- Pair system , last station keep empty

Exercise
1. Power Clean
2. Dumbbell Row (left)
3. Dumbbell Row (right)
4. Sit Up (decline bench)
5. Vertical chest
6. Leg Curl
7. Leg Press
8. Overhead Press
9. Lunges
10. Seated Row
11. Back Extension

Intensity: 40-60 % RM
Reps: 20-30
Circuit: 3
Rest between stations: 30s
Rest between circuits: 2 min

Cool down
- PNF Stretching methods