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Rugby Fitness & Conditioning
A ground-breaking approach to
rugby fitness and skills work on DVD



Product Feature > Concept 2 Indoor Rower

The Concept 2 Indoor Rower is a rowing machine designed to offer you high quality exercise for the rest of your life. Rowing exercises and strengthens both upper and lower body with a motion that is smooth, rhythmic and impact-free. Its wide range of motion promotes flexibility in your muscles and joints. The Concept 2 Indoor Rower allows you to row as hard or as easily as you wish, making it an extremely versatile machine that can be used by people of all ages and fitness levels

CONCEPT 2 INDOOR ROWER TECHNIQUE GUIDE

Maximise the benefits of your indoor rowing by reading this informed guide to rowing technique from Concept 2. Click here to download...

CONCEPT 2 INDOOR CROSS TRAINING PROGRAMME FOR GAMES PLAYERS

More and more players and coaches are turning to the indoor rower as a cross training mode of exercise for Rugby League fitness. As a result, Concept 2 have created a guide to cross training for games players. Click here to download...

The Benefits of Rowing
Rowing is a complete form of exercise. Rowing's combination of cardiovascular and strength conditioning make it a great addition to any fitness or training program for people of all ages, and with a wide variety of fitness goals. People we know who benefit from the machine range from Olympic rowers to 94 year olds; from international Rugby League players to couch potatoes; from people recovering from major operations to people determined to keep middle age spread at bay. Some other benefits include:

  • It provides a superb aerobic work-out.
  • It exercises every major muscle group.
  • It is a time-efficient form of exercise and an excellent stress-reliever.
  • It is weight-supporting and non-jarring and so is ideal for rehabilitative exercise.
  • It can be a very effective fat burning and weight loss exercise.
  • It's a lifelong exercise, suitable for people of all ages.
  • It provides a smooth, rhythmic movement that is both safe and enjoyable.

For more information on the Concept 2 Indoor Rower including prices, tips, and training guides visit the Concept 2 UK web site

© Fitness 4 Rugby League 2005. Fitness 4 Rugby League is part of the Fitness 4 Sport network of web sites. The author and Fitness 4 Sport LLP take no responsibility for injuries caused by attempting the exercises presented on this web site. Fitness 4 Sport LLP recommends that you always learn new exercises under the guidance of a professional and consult your GP before you start


 
     
     
TOP TIP
Select from our Top 10 Rowing Sessions (see below) Please read our terms & conditions before performing these drills
14 X 1 MIN HARD/30 SEC EASY
Alternate 1 minute of hard rowing with 30 seconds of very easy rowing. Repeat until you have rowed 14 hard minutes
.5 X 500M WORK/2 MIN EASY
Intermediate, Beginner
Row 5 x 500 meter pieces at good intensity, taking a 2 minute rest between pieces.
20 X 20SEC WITH 40 SEC REST
Row twenty 20 second all-out bursts with 40 seconds of rest in between. If you have lots of experience rowing, you may wish to row these pieces at a slightly higher damper setting to add more of a strength-building component to the workou
12 X 250M WITH 250M REST
Intermediate
Row twelve 250 meter pieces at high intensity, taking 250 meters of easy rowing* in between.
ROW 20 REPS OF 1 MINUTE HARD, 1 MINUTE EASY
Intermediate
Warm-up for several minutes. Preset the PM2 for 1:00 work time and 1:00 rest time. Row 20 sets of 1:00 hard and 1:00 easy paddle.
ROW 6 TIMES 500M HARD WITH 3 MIN REST BETWEEN PIECES.
Advanced
Pre-set a work distance of 500 meters and rest time of 3:00. Warm up for 5 minutes, including some 10-15 stroke bursts at increasing intensity. Then row 6 work intervals of 500 meters with 3 minutes rest between intervals. This should give you enough rest to push hard on each piece. At the end, row easily for at least 3 minutes to warm down.
12 X 250M WITH 45 SECOND REST
Intermediate
Pre-set a work distance of 250 meters and a rest time of 45 seconds. Row 12 intervals at a challenging intensity.Us the first few intervals to build up intensity. Row easy for 2-4 minutes after the last interval to cool down.
BASELINE TEST
Intermediate, Advanced
This is a baseline test of overall rowing fitness. Warm up well, then row one 20 minute piece, full effort, at whatever stroke rate you find most effective. Set the monitor to count down the time to zero, then record your total meters and average split time per 500 meters at the end.
ROW 12 X 1 MIN HARD, 1 MIN EASY.
Beginner
After a warm-up of at least 5 minutes, pre-set the monitor for a work time of 1:00 and a rest time of 1:00. Alternate 1 minute of fairly intense rowing with 1 minute of relaxed rowing, for a total of 24 minutes.
FARTLEK WORKOUT
Intermediate, Advanced
This is a "fartlek" workout, with 3 minutes of steady aerobic pace rowing followed by 30 sprint bursts, returning to steady pace. Repeat 10 to 20 times depending on fitness. Stroke rate 22 or lower for steady pace, 28 or higher for the sprint work.