The Stages of Effective Practices

Long-term training gains are based on attention to detail and consistency. Ensuring that practices follow set stages elevates their effectiveness.

Begin with a warm-up, proceed to the main workout, follow with a cool-down, and conclude with flexibility exercises.

The warm-up is designed to elevate your body temperature and heart rate, stimulate greater blood flow to working muscles, quicken your breathing, and activate your body for the physical task ahead.

Make it dynamic by including such movements as light calisthenics, easy rowing, jogging, or spinning. Dedicate 10 to 15 minutes so you break a sweat and above all resist the temptation to skip it. Better to add 20 minutes to the total time it takes for your workout to fit in a warm-up, cool-down, and flexibility exercises.

To keep it simple, warm up by rowing slowly for 10 minutes. This is also a good opportunity to include drills and reinforce  skills. After the assigned work, treat yourself to a five-minute cool-down to allow your heart and breathing rate to return to normal. Row easily or walk for five minutes.

Wrap up with a few stretches, targeting muscles that feel tightest. Stretching after your row, when your muscles and tendons are warm, is a better time for static stretches that increase elasticity. Hold each stretch for about 30 seconds and repeat three times. To be effective, stretches need not be fancy, and several can be performed within five minutes.

The key to effective practices is regularity and progressing through the stages correctly. Think the 80/20 rule—it’s what you do 80 percent of the time that makes the difference.

Marlene Royle, who won national titles in rowing and sculling, is the author of Tip of the Blade: Notes on Rowing. She has coached at Boston University, the Craftsbury Sculling Center, and the Florida Rowing Center. Her Roylerow Performance Training Programs provides coaching for masters rowers. Email Marlene at roylerow@aol.com or visit www.roylerow.com.

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