The information and content provided by Row NS below, including examples, images, reference and suggestions are provided for general informational purposes only. All information shared is provided in good faith, however we make no representation, warranty, guarantees or endorsements of any kind, expressed or implied, relating to the video, the content provided, or the activities described. This information and video recording is accepted on the condition that it will not be the basis of any claim, demand or cause for action. Any reliance you place on the list of activities and links provided is therefore strictly at your own risk and is your responsibility to perform due diligence before acting upon any of the information provided. Always exercise caution when performing any physical activity without proper safety equipment or direct supervision from a certified coach.
Training Guidelines and Considerations
We encourage you to stay active to maintain your health, but it’s imperative that you train smart and safe. The following information was developed by Dr. Mike Wilkinson, Rowing Canada Aviron’s (RCA) Chief Medical Officer and Jordan Clarke, RCA’s NextGen Sport Science Lead.
- Self-isolation is recommended for everyone. For those who are in self-quarantine for reasons of recent travel, symptoms, or contact with cases of COVID-19 MUST remain indoors; no outside exercise allowed.
- Athletes should exercise at home but may exercise in wide-open outdoor spaces if available and if it does not violate the municipal and provincial directives.
- You should not exercise in large groups, and maintain distance from others (>2m at all times), and you should not come into contact with frequently touched surfaces of any kind.
- The focus of athletes’ exercise programs at this time should be to maintain general health, not to achieve world-best performance capacity.
- The optimal dose of exercise from an immune system point-of-view is moderate-to-vigorous aerobic activity (60-120 minutes per day of moderate-intensity activity). Maximal or very high intensity training is not contributory.
- Resistance training to maintain lean mass is good; work with whatever equipment you have available, perhaps just body mass, inertia and gravity!
- Now is also a good time to work on things like stability, balance, and flexibility.
Physical Training Resources
- COVID-19 Training Suggestions for Club Rowers
- C5-C6 Workouts
- C3-C4 Workouts
- Rowing Bodyweight Strength and Conditioning – Craig MacDonald, Canadian Sport Centre Atlantic
Main Component Exercises
Mental/Wellness Training Resources
COVID Mental Performance and Wellbeing Rowing – Chris DeWolfe, Canadian Sport Centre Atlantic
- NCCP Coach Initiation in Sport (in the locker – $15)
- Rowing Essentials (in the locker – $15)
- NCCP MED/Make Ethical Decision
- Safe Sport Training (in the locker – free)
- NCCP Coaching Athletes with a Disability (the locker – $15)
- NCCP Online Module – Sport Nutrition (the locker – $20)
- Other NCCP Multisport Modules (the locker)
- RCA Webinar Workshops (register on the RCA website – weekly)
- CSC-Atlantic Coach Socialization (http://zoom.us/j/744594388)