Personal Training, Rowing, Spinning, Triathlon

GYM WORK In this section…some information about gym work, stretching, some videos too TIMS GYM SESSIONS The training routines are based on my experience, other people's advice, suggestions (which is always valued), and Rowing Faster by Volker Nolte. Plus the Concept2 Training Guides (Click Link) Training will comprise a circuit of exercise stations to be 2mins effort, 30secs rest. Low weight, high sets/reps = Endurance - Winter High weight, low sets/reps = Strength - Spring Power = Strength (Weight) x Speed (Quickly) - Race Season Weights Session A 10mins warm-up run or rower Click Here 2-3sets, 8-12reps, squat Click Here 2-3sets, 8-12reps, upright row and press Click Here 2-3sets, 8-12reps, bench pull Click Here 2-3sets, 8-12reps, dumb curls Click Here 2-3sets, 8-12reps, abs stretching and warm-down Click Here Weights Session B 10mins warm-up run or rower Click Here 2-3sets, 8-12reps, step up Click Here 2-3sets, 8-12reps, dead lift Click Here 2-3sets, 8-12reps, dumb bench Click Here 2-3sets, 8-12reps, pull over Click Here stretching and warm-down Click Here Weights Session C 10mins warm-up run or rower Click Here 2-3sets, 8-12reps, split squat/lunges Click Here 2-3sets, 8-12reps, dumb row Click Here 2-3sets, 8-12reps, dumb curl Click Here 2-3sets, 8-12reps, triceps Click Here 2-3sets, 8-12reps, back extension Click Here stretching and warm-down Click Here GYM GUIDE Tim Rogers Exercise Guide (used with Jersey Rowing Club) Click Here Stretching Click Here Beginner workout Click Here Sports specific training workouts Click Here A to Z of excersices for each Body Part Click Here Royal Navy action pack Click Here PERSONAL TRAINER TOOLS Teaching Pack Click Here Exercise directory Click Here Exercise toolkit Click Here