Faster Membership
The rest of this one is for members.
This article, both twelve-week training plans, and the full library of protocols and calculators are part of Faster Membership. CHF 129 for the year.
Tag: James Goodwin
-
Strength Training For Masters Rowers
Interview with James Goodwin, Head of physical performance and science for the Swiss Rowing Federation. James is responsible for ensuring the Swiss Team are strong and fit, to train and race. In this episode, James shares his expertise towards Masters Rowing. James and I discuss strength and condition strategies for Masters, and answer questions from the Masters Rowing Facebook Group.
James holds a Bachelor of Science (BSc) in Sports and Exercise Science, from Sheffield Hallam University and worked as the Strength and Conditioning Coach (GB Rowing) through the Rio Olympic cycle.
This episode is supported by Precision Hydration. You can take Precision Hydration’s free online sweat test at www.precisionhydration.com and save 10% on purchases when you use the code FASTER10 at check-out.
To listen to the podcast, click on the link to the Faster Podcast below or find the Faster Podcast in your favourite podcast player.
-
Workout of the week
Faster Membership
The rest of this one is for members.
This article, both twelve-week training plans, and the full library of protocols and calculators are part of Faster Membership. CHF 129 for the year.
-
Workout of the week
Land based workout with Craig Smith
Craig is the head of rowing at Caulfield Grammar School, Victoria, Australia, and the holder of the impressive haul of Masters medals from this years Australian Masters Championships.
On the Erg. Aerobic intervals. Sets of 500m on 1 min off at T2. Rate 27-29. Do them in sets of 10 and accumulate 12-15km worth of 500s. I challenge the masters to do 1 for every year of age.
Strength & Conditioning with James Goodwin
James is the head of sports performance for the Swiss Rowing Federation. In this short video, James demonstrates a real favourite of mine, the bent over row.
-
Workout of the week
“The Time Contracter” by Dr Charlie Simpson
“Time Contracter” is 60 mins with 6 mins easy pace (e.g. UT2 and 4 mins moderate effort (UT1/AT) until the clock hits zero (so six intervals of 4 mins by the end)….If doing on the erg, during the final 2 mins of both the 6min easy and 4 mins moderate…..flick the monitor to watts and aim to keep a high stroke to stroke consistency such that every stroke is +/- 3 watts of the target value for the section….For example, if the target UT2 pace is 200 watts….then every stroke in the final 2 mins of the 6 min section should be between 197 and 203……It’s easy enough to count the number of missed target strokes …..a goal is to keep this to no more than 3 missed strokes per minute…
Charlie is the Senior Lecturer in Sport and Exercise Science and Global Partnership Lead for Faculty of Health and Life Sciences at Oxford Brooks University, and the co-author of Advanced Rowing and Indoor Rowing.
Strength & Conditioning with James Goodwin
James is the head of sports performance for the Swiss Rowing Federation. In this short video, James demonstrates the goblet squat.
-
Workout of the week
Anaerobic workout of the week
Personal favourite of mine. I call this le canibale session, because you feel like you are on the attack! This is designed for developing anaerobic capacity.
Strength & Conditioning with James Goodwin
James is the head of sports performance for the Swiss Rowing Federation. In this short video, James demonstrates the single arm row, with both feet on the ground.
Single arm row -
Workout of the week
Dr Dan Plews favourite interval session
Dr Dan was the head physiologist at New Zealand Rowing, and responsible for designing the training sessions for the likes of the Kiwi Pair.
8 x 4 min at 103% to 105% of your Critical Power or in Zone 4 (93-95% of max heart rate) with 2 min recovery between intervals. You want to achieve at least 30 min of work in Zone 4.
Strength & Conditioning with James Goodwin
James is the head of sports performance for the Swiss Rowing Federation. In this short video, James demonstrates the Bulgarian split squat.
Bulgarian split squat, demonstrated by James Goodwin -
Live Master Class Sessions & Instructors
Super excited to announce today, the live sessions with our world-class instructors. More information will be released later this week, so be sure to join the newsletter to be the first to find out.
Training & Nutrion For Masters Rowers
Instructor: Dr Charles Simpson, Author and Senior Lecturer in Sport and Exercise Science. Sport. Faculty of Health and Life Sciences, Oxford Brookes University.
Biomechanics For Fast & Efficient Rowing
Instructor: Dr Valery Kleshnev, Rowing Biomechanist, Author, Inventor, Olmpic Silver medalist and USSR Single Sculls Champion.
Strength & Conditioning For Masters Rowers
Instructor: James Goodwin, Head of Strength & Conditioning and High Performance, Swiss Rowing Federation.
Rowing Technique To Move The Boat Fast.
Instructor: Noel Donaldson, former head of Australian Rowing, New Zealand Rowing. Coach of the Oarsome Foursome & the Kiwi Pair.