All crew athletes should follow this training regimen for the fall and winter. For any students participating in other sports during that time, attempts should be made to complete three of the workouts (indicated by a * in the day column) every week.

    Wakefield Crew will only be as competitive as you are willing to make it. This workout routine is demanding, but competing at the highest level will demand strict adherence to the schedule. Both men and women should purchase a notebook strictly for recording workouts. Every time that you work out, you should record the date, type of workout, and results in the notebook (i.e. meters on each timed piece). As high school coaches, we cannot require these practices, so you will decide what level we will compete at. We will be periodically checking workout notebooks to monitor progress of each athlete. Those who meet our goals will earn rewards (yet to be determined – maybe t-shirts). You may contact either coach with any questions at:

Coach Brian Boardman
Coach Nicole Beaulieu      Wakefield HS, Room 141
 

DAY                 INTENSITY                 PHYSIOLOGIC GOAL              EXAMPLES

Monday                Aerobic low                        Technique Regeneration                 30-90 minutes steady state,
                              Heart Rate (HR)**                                                                          Stroke Rate (SR) 18
                              120-135                                                                                          This could also be low
                                                                                                                                     intensity, long run or bike.
 

Tuesday*               Aerobic                               Aerobic / Muscle                             30-90 minutes steady state,
                              HR 130-145                          Technique                                         SR 18-22. Also can be run or bike.
 
 

Wednesday*          Aerobic high                       Aerobic capacity                            3x15 or 2x30 min
                              HR 145-160                          Strength, endurance                       SR 22-26, rest 8 min
                                                                                                                                     between each piece.
 
 

Thursday              Same workout type           Same as Monday.                             Same as Monday.
                              as Monday. Try to
                              mix it up with a run,
                              bike, or swim.
 
 

Friday                   Same workout type           Same as Tuesday.                            Same as Tuesday.
                              as Tuesday. Try to do
                              a different long,
                              steady piece.
 
 

Saturday*             Anaerobic                           Strength endurance                        5x7 or 6x6min
                              HR 165-180                         Anaerobic threshold                        SR 24, rest 8 min
 

Sunday                     Off                                               Off                                                    Off

**Heart Rate refers to the number of beats per minute, and this can be monitored with a heart rate monitor or by checking the pulse on your neck. Count the number of beats in 15 seconds and multiply by 4, and you have your HR.

After several months, this may get tiresome. Do not relent. If you are having motivation problems or if you need new workout ideas, call your coach. This workout plan is modeled after that of Dr. Fritz Hagerman, the physiologist for the national team. It has proven effective.