Safe land training

There are more injuries sustained during land training than in rowing
itself, so particular attention should be paid to these activities to
minimise the likelihood of injuries. Land training generally falls into
four activities:

  1. Ergo ie indoor rowing machine exercises
  2. Running
  3. Circuit training
  4. Weight trainng

Adequate care and good precautions when land training can reduce the
risk to a minimum. The following requirements are necessary whether for
GRC members or guests / visitors:

Note! Junior club members are only permitted to participate in
weight training and circuit training under adult supervision. They are
not allowed to run from the club except as part of a group.
Safe practice for each type of training is as follows:
Ergometer use

  1. Ensure that the machine is functioning correctly and that there are
    no obstructions which will prevent your free movement. Do not use a
    faulty machine - report it!
  2. Check you do not have any loose clothing or clothing drawstrings
    which could catch in any moving part of the machine
  3. Make sure that your feet are securely held
  4. Warm up progressively. This should be around 4 to 5 minutes at a
    low instensity, (ie at moderate rating, and at low pressure), before
    attempting to work at a high rating and/or at high pressure.
  5. Once the training is completed it is important to warm down and stretch
    off. This will minimise stiffness of the muscles.

Running

  1. Use good footwear - cushioned, flexible trainers.
  2. Do not run on the road - use the pavement wherever you can. Choose
    routes that have pavements and where main road crossing can be done
    at pedestrian controlled locations.
  3. Use a white or reflective outer layer of clothing at night to make
    you visible to traffic and to other users of the pavement.
  4. Respect other users of the pavement - go in single file. Beware dogs
    and their leads.
  5. Warm up by gentle running or other exercise before achieving training
    speed.
  6. When running from the club, try to run as a group and let someone
    know where you are going and when you expect to be back.
  7. Warm down after training.

Circuit training

  1. Make sure that the training area (especially the boathouse when it
    is used) is free from slip hazards and obstructions.
  2. Circuit training should be well designed, promoting a wide range
    of exercise at light loading but at high repetition rates.
  3. Warm up progressively over a 5 to 10 minute period so that you are
    sweating before starting full range or vigorous exercise.
  4. Warm down after training

Weight Training

  1. No-one is permitted to do weight training alone, except for bench
    pulls
  2. Warm up adequately so that you are sweating before starting full
    range or vigorous exercise
  3. Make sure that there are no obstructions present which could impede
    the movement of the weights.
  4. Ensure that collars are secure to prevent weights coming off bars.
  5. Build up slowly to higher loads - do not exceed your capability.
  6. Warm down after exercise
  7. Tidy weights and bars away after use so that do not present a trip
    hazard.