In response to the Langstone Cutters Gig Club members request for greater fitness, strength and conditioning - with the World Gig Championships in May in mind - LAR have developed new RowFit Programmes for the Gig Club. These are a series of Progressive Fitness Programmes using Functional Fitness techniques and Concept 2 rowing machines (Ergs).
6 Ergs, together with additional fitness equipment - band, kettle-bells and mats - have been set up in Unit 3 in Northney Marina. The Ergs can be used to row independently or, with the computer, in race mode.
Rowfit Programmes include:
A) 6/8/12 or 16 week programme in which you do 3 sessions in a week with one a coached session and 2 at your own pace and time, with weekly targets. There is an option to have 2 coached sessions per week. The 'Full Monty' is a 16 week (Scillies Preparation) programme.
These Progressive Fitness programmes include access to the Unit and the Machines, use of a Log Card to track progress and coached and self paced workout guidance; Together they provide a structured framework to a fitter you and a better rower:
o 6 week programme - 3 sessions a week - one coached £30; optional 2 coached sessions a week £60.
o 8 week programme - 3 sessions a week - one coached £37; optional 2 coached sessions a week £74.
o 12 week programme - 3 sessions a week - one Coached £55; optional 2 coached sessions a week £110.
o 16 week (Scillies Prep) - 3 sessions a week - one Coached £70; optional 2 coached sessions a week £140.
B) Squad Sessions: £5/person/hour - occasional sessions for team building and fun:
C) Personal Training Plans with Shelley @ £25/hour.
We are currently running sessions on Wednesdays at 6pm and Sundays at 4pm. There are 4/5 spaces available for the Wednesday session. The 4pm Sunday session is full. However if there is a demand for more places, we will run a 5pm session on Sundays. Depending on demand, we can also offer a Veterans mid-week session.
Other things in the pipeline:
'How to' row an Ergo sessions;
Heart monitor pick-up leads on teh Ergs, so you can wear your (Polar compatible) heart monitor and see what your heart is doing;);
Functional Cross-Training for other sports;
Personal training for weight loss;
Schools Erg Programmes;
Health Related Programmes;
If your not sure this is for you, come along on Friday 17th January - from 6.30-8.30pm to get a feel for what's on offer. The Gig Club may be running a few races on the Ergs and Mike and Shelley will be around to answer any questions you may have ....