The sport I have chosen to use my PEP for is Rowing.
At my stations I will do the following exercises:
- Press-ups
- 20 metre sprints
- Abdominal crunches
- Plyometric Gate jumping
- Triceps Press-ups
- Plyometric astride jumping
- Skipping
- Isometric (ball) training
I will do 3 circuits with a 30 second break between each exercise.
- Press-ups
Press-ups work these muscles:
- Trapezuis
- Deltoid
- Pectoralis Major
- Biceps
- Triceps
- Latissimus Dorsi
- Abdominals and
- Gluteus Maximus
Why have I chosen this exercise?
As seen above, this exercise is excellent for working all the upper body muscles, all of which are needed when rowing. This exercise is more of a strength exercise than an endurance exercise because it lasts for 60 seconds or less. I will need a cushioned mat for this exercise.
How long the exercise will last for and how to record.
The point of this exercise is to see how many press-ups I can do in 60 seconds. I will record the amount of repetitions I have done on this simple table that I can use for most of the exercises on my PEP.
In the Circuit 1 column I will record the amount of press-ups I will have done in 60 seconds during the first circuit. In the Circuit 2 coulomb, I will record the amount of press-ups I will have done in 60 seconds during the second circuit and so on.
- 20 Metre Sprints.
20 metre sprints work these muscles:
- Deltoids
- Pectoralis Major
- Abdominals
- Latissimus Dorsi
- Gluteus Maximus
- Quadriceps
- Hamstrings and
- Gastrocnemius / Soleus
Why have I chosen this exercise?
As seen above, this exercise is excellent at working the lower and upper body muscles but focuses on the lower body muscles. This exercise will improve strength, as I will be working anaerobically. This exercise will strengthen the muscles I will need for rowing and will improve my acceleration. I will need 2 cones measured 20 metres apart for this exercise.
How long the exercise will last for and how I will record.
The point of this exercise is to see how many sprints I can do in 60 seconds. I will record the amount of repetitions I have done on this simple table that I can use for most of the exercises on my PEP.
In the Circuit 1 column I will record the amount of Sprints I will have done in 60 seconds during the first circuit. In the Circuit 2 coulomb, I will record the amount of Sprints I will have done in 60 seconds during the second circuit and so on.
- Abdominal Crunches.
Abdominal crunches work these muscles:
- Abdominals
- Latissimus Dorsi and
- Trapezuis
Why have I chosen this exercise?
This exercise works predominantly the Abdominals, which are very important when rowing as they are used constantly. This exercise will increase my abdominal strength, as it will last for only 60 seconds. This exercise also increases back strength. I will lye down on a mat with my feet flat on the mat. I will then bring my head towards my waist, therefore crunching. I will need a cushioned mat for this exercise.
How long this exercise lasts for and how I will record.
The point of this exercise is to see how many abdominal crunches I can do in 60 seconds. I will record the amount of repetitions I have done on this simple table that I can use for most of the exercises on my PEP.
In the Circuit 1 column I will record the amount of abdominal crunches I will have done in 60 seconds during the first circuit. In the Circuit 2 coulomb, I will record the amount of abdominal crunches I will have done in 60 seconds during the second circuit and so on.
- Plyometric Gate jumping
Plyometric Gate Jumping works these muscles:
- Abdominals
- Latissimus Dorsi
- Gluteus Maximus
- Quadriceps
- Hamstrings and
- Gastrocnemius / Soleus
Why have I chosen this exercise?
I have chosen this exercise because not only does it increase my lower body strength, which I need for rowing, but it also increases my explosive power, which I also need for rowing. Plyometric gate jumping consists of jumping over a “gate” using both legs simultaneously. Upon landing, I must compact my legs and use the compaction for springing up again over the gate, back and forth. This exercise also improves my balance and co-ordination. For this exercise, I will need a “gate” which is something I can use to jump over.
How long this exercise lasts for and how I will record.
The point of this exercise is to see how many Gate jumps I can do in 60 seconds. I will record the amount of repetitions I have done on this simple table that I can use for most of the exercises on my PEP.
In the Circuit 1 column I will record the amount of Gate jumps I will have done in 60 seconds during the first circuit. In the Circuit 2 coulomb, I will record the amount of Gate jumps I will have done in 60 seconds during the second circuit and so on.
- Triceps press-ups
Triceps Press-ups works these muscles:
- Triceps
- Biceps
- Trapezuis
- Deltoids and
- Latissimus Dorsi
Why have I chosen his exercise?
As seen above, this exercise works nearly all the upper body muscles; especially the triceps, which are a muscle, used a lot in rowing. This exercise will increase my tricep strength as well as other upper body muscle strength. This exercise is done by placing my hands on a bench, facing away from it with my legs extended outwards, away from the bench, and lifting myself up then dropping myself down in a controlled fashion. I will need a bench for this exercise.
How long this exercise last for and how I will record.
The point of this exercise is to see how many Tricep press-ups I can do in 60 seconds. I will record the amount of repetitions I have done on this simple table that I can use for most of the exercises on my PEP.
In the Circuit 1 column I will record the amount of Tricep press-ups I will have done in 60 seconds during the first circuit. In the Circuit 2 coulomb, I will record the amount of Tricep press-ups I will have done in 60 seconds during the second circuit and so on.
- Plyometric Astride Jumping
Plyometric Astride Jumping works these muscles:
- Abdominals
- Latissimus Dorsi
- Gluteus Maximus
- Quadriceps
- Hamstrings and
- Gastrocnemius / Soleus
Why have I chosen this exercise?
I have chosen this exercise because not only does it increase my lower body strength, which I need for rowing, but it also increases my explosive power, balance and co-ordination, all of which I need for rowing. Plyometric Astride Jumping consists of having a “gate” (in my case it will probably be a bench) between your legs with your feet either side of it. I have to jump up and touch my feet together before landing back in the position I started in. For this exercise, I need a bench.
How long this exercise will last for and how I will record.
The point of this exercise is to see how many Astride jumps I can do in 60 seconds. I will record the amount of repetitions I have done on this simple table that I can use for most of the exercises on my PEP.
In the Circuit 1 column I will record the amount of astride jumps I will have done in 60 seconds during the first circuit. In the Circuit 2 coulomb, I will record the amount of Astride jumps I will have done in 60 seconds during the second circuit and so on.
- Skipping
Skipping works these muscles:
- Biceps
- Deltoids
- Trapezuis
- Pectoralis Major
- Latissimus Dorsi
- Abdominals
- Gluteus Maximus
- Quadriceps
- Hamstrings
- Gastrocnemius / Soleus
Why have I chosen this exercise?
I have chosen this exercise because, as seen above, it works practically every major muscle in the body. This is good because when rowing, you need practically every muscle to perform well. This exercise will improve my endurance because I will be working for more than 1 minute and will improve my concentration and co-ordination as well as balance, all of which I need for rowing. For this exercise, I need a skipping rope.
How long this exercise lasts for and how I will record.
This exercise will last for 2minutes with no break during that period.
I have decided not to record any information on this exercise because it will be difficult to record any results to a degree of accuracy because so many repetitions will be done and skipping can only be done at a certain maximum rate, which will make it hard to see an improvement if there is one.
- Isometric Training
Isometric training works these muscles:
- Trapezuis
- Deltoids
- Triceps
- Biceps
- Pectoralis Major
- Latissimus Dorsi
- Abdominals
- Gluteus Maximus
- Quadriceps
- Hamstrings
- Gastrocnemius / Soleus
Why have I chosen this exercise?
I have chosen this exercise because I can do many various exercises using the ball. Depending on the exercises, I can work nearly any muscle in the body. Using the ball I can also do co-ordination and balancing exercises that will benefit my rowing for example: by laying on my back and placing one leg on the ball and lifting my torso off the ground will test my balance and co-ordination as well as working my abdominals and back muscles. The ball can also be used in conjunction with other exercises to increase the intensity of the exercise for example: by placing my feet on the ball and keeping my hands on the ground while doing press-ups will undoubtedly increase the work load placed upon me, not only will it do this but It will test my co-ordination as I will have to balance while doing the press-ups.
How long will this exercise last for and how I will record.
This exercise will last for 2 minutes. I have decided not to record any thing during this exercise because it depends on the exercise you do if you can record or not.
