The Indoor Rower

In episode four of The Indoor Rower, Tony talks about the final phase of a periodisation
cycle, the competition phase. Tony breaks this down into two main sections, detailing exercise routines leading up to the race itself. He also talks about the taper and its importance to allow you to perform you best of race day.

Key Points

0:00 - Introduction
0:23 - Recap of the phases of a periodisation cycle covered in previous episodes.
2:35 - An outline of the main areas of the competition phase.
5:14 - A detailed look at section one of the competition phase.
6:29 - A detailed look at section two of the competition phase.
8:27 - The taper.
12:49 - A recap of the competition phase.

Links

https://tonylarkman.com/
https://www.instagram.com/tonylarkman/
https://twitter.com/tonylarkman
[email protected]

In episode three of The Indoor Rower, Tony talks about the fourth phase of a periodisation training annual plan, or what is sometimes referred to as the pre-competition phase. Tony discusses Transportation (TR) workouts, the importance of UT training, weight routines and the importance of iron rich foods to help reduce lactic acid build up.

Key Points

0:00 - Introduction
0:38 - Tony recaps on the first, second and third phases of a periodisation training annual plan.
2:01 - Tony details the fourth phase of a periodisation training annual plan, the pre- competition phase.
3:02 - Tony talks about the transportation (TR) workout within the fourth phase. 
4:40 - Tony goes through the importance of UT training.
5:21 - Tony lists iron rich foods and their importance.
6:54 - Tony defines the difference between lactic acid and lactate.
9:03 - Tony gives tips for preventing lactic acid.
10:31 - Tony details the weights portion of the fourth phase.
12:32 - Tony talks about the finally four weeks of the fourth phase. 
14:11 - Tony goes through the final two weeks of the fourth phase. 
15:02 - Tony recaps on the whole of the pre-competition phase.

Links

https://tonylarkman.com/ 
https://www.instagram.com/tonylarkman/
https://twitter.com/tonylarkman 
[email protected]

In the second episode of The Indoor Rower, Tony gives a recap on the subject of the first
episode, the general preparation phase of training and expands on this area. Tony then
discusses the specific preparation phase, the second phase that follows the general
preparation phase, going into detail about the macro, meso and micro training cycles.
Key Points
0:00 - Introduction
0:32 - Tony recaps and expands on episode ones subject, phase one, known as the
general preparation phase.
6:48 - Tony discusses phase two, the specific preparation phase, going into detail of
specific areas you should be concentrating on.
10:56 - Tony looks at the differences in the fitness training between phase one and two.
16:06 - Tony talks about the micro, meso and macro training cycles.
22:55 - Tony gives his final thoughts.
Links
https://tonylarkman.com/
https://www.instagram.com/tonylarkman/
https://twitter.com/tonylarkman
[email protected]

In this first episode of The Indoor Rower, Tony briefly talks about his background and
details periodisation and the general preparation period. Tony goes into detail about both
the strength and endurance training portions of the general preparation phase of training.
He goes into detail about key areas he focuses on during strength training, how to find
out your maximum heart rate and why we keep our heart rate between specific regions
during endurance training.
Key Points
0:00 - Introduction
0:48 - Tony introduces himself and his background.
2:00 - Tony talks about what periodisation is.
3:09 - Tony gives an overview of the general preparation cycle is and how long it lasts.
4:17 - Tony details the strength training portion of the general preparation phase of
training.
5:54 - Tony identifies key exercises he focusses on when strength training.
8:57 - Tony details the endurance training portion of the general preparation phase of
training.
11:45 - Tony talks about how to find out your maximum heart rate.
13:27 - Tony discusses why we keep our heart rate between specific regions.
Links
https://tonylarkman.com/
https://www.instagram.com/tonylarkman/
https://tonylarkman.com/80-20-polarised-training/