10 days from now I'll be competing in the Hong Kong Indoor Rowing Championships. It's 2k on the erg, as fast as you can. So what does the last 10 days of training look like for this? Here is the plan:
Erg:
Day 1 - 750m x3
Day 2 - None
Day 3 - 1000m x2
Day 4 - None
Day 5 - 1500m, 750m
Day 6 - None
Day 7 - 1250m, 750m, 250m
Day 8 - None
Day 9 - None
Day 10 - Compete
What is the purpose behind these sessions? Right now, not much more physical improvement can be made. It takes longer than this for the body to undergo physiological changes. The major focus here is mental. All of these pieces will be done at my target 2k pace. The distances get bigger, so mentally I know that I can complete bigger and bigger pieces at my target pace. Then, after achieving 1500m on Day 5 I taper off, knowing that on the day the final 500m will just require a huge mental (and physical) effort, but that I can do it.
Matched to this is the gym work, and sprint work:
Day 1 - Lower body
Day 2 - Upper body
Day 3 - Lower body and Hill Sprints
Day 4 - Upper body
Day 5 - Lower body
Day 6 - Strongman
Day 7 - Lower body (powerful) and Sprints
Day 8 - Upper body (powerful)
Day 9 - Primer
Day 10 - Compete
Whilst this looks like a lot of work, the actual volume in the gym will be extremely low. The first few days is mostly 5x5 on the major lifts, then from Day 5 the volume gets cut roughly in half. Day 7 and 8 will probably be even less work - depends how the body is feeling by then. The aim is to be feeling so fresh, mentally and physically, that by the time the competition comes I am full of energy and bursting at the seams to train again - then I'll let that energy out in the competition.
To help you get ready for a competition read the other articles in this blog, and visit our shop for a programme tailored to you: https://www.scottishperformancecoach.com/shop
Max