Episode 14: Undulating Weight Training: General Preparation Phase

The Indoor Rower

In episode 14 of The Indoor Rower, Tony talks about weight training periodisation, specifically for the first few months of the new season.
This is designed for rowers who will be competing in the winter months of 2024/25.
Tony specifically looks at the preparation for building a platform of strength, the different types of weight training periodisation, what undulating periodisation is, hypertrophy, the rep range to increase strength and exercise prescription.

Key Points

0:00 - Introduction

1:23 - Tony talks about the general preparation period for indoor rowing.

3:02 - Tony explains three different types of periodisation for weight training.

4:56 - Tony details what undulating periodisation is.

10:38 - Tony discusses hypertrophy and the rep ranges common to increase strength.

13:05 - Tony lists the exercises he recommends.

15:27 - Tony explains the block periodisation system.

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