WIN REGATTAS AND LEAPFROG YOUR PROFESSIONAL CAREER
With our tools you can…
Manage Athletes and Boats
Manage Athletes and Boats
This actually is where it all begins. Our Team Administrator is first of all an administrative tool. With its simple control console you can quickly and easily…
- Create boats from single shell to eights
- Assign athletes to different boats, and mix and match them at any time
- Prepare on-water and erg HIIT plans for each boat as well as individual interval training plans for each rower
But it also does a lot more than that. With this tool you can…
- Set-up individual training profiles for each rower based on ability and other physical factors
- Create daily HIIT workouts for erg and water
- Track the progress of every boat and crew member
It will also help you set appropriate goals and initial training intensity, so your season will start right from day one.
BOAT RESULTS PLANNING
There are a lot of challenges in keeping track of progression for multiple boats, not to mention individual athletes. With our Crew Tracker you can forget the nightmare of trying to do all this by hand. This will free you up to “coach” more, and not have to worry about a ton of niggling details. Using this online tool for coaches will teach you more about your athletes and how they are progressing than you ever thought possible. And that will enable you to make the training decisions you’ll need to create a winning team and fire up your coaching career.
MANAGING MULTIPLE BOATS, crews, and individual rowers can be a challenging task. But we make it easy for you to keep track of multiple rowing training plans and receive precise and coordinated training goals for every boat, rower or sculler on your team.
Plan Desired Progress
Plan Desired Progress
Our planning methods are based on the latest Periodization principles, which are three generations past the obsolete “block” approach most coaches use today. This progressive approach to planning is based on the study of the plausible range of individual adaptation progression and its critical structural parameters in relation to different training strategies. This is better known as High Intensity Interval Training. But you don’t have to know how we calculate that. We do it all for you.
First we evaluate an athlete’s readiness to train, and then plan progression to meet performance. In other words, we plan HIIT plan for an athlete, and then apply the necessary training “stressors” he’ll need to achieve the goals you want for him. Actually, we track several progressions simultaneously for each athlete, which allows seamless transition at any time from boat to ergometer training.
PROGRESSION OF CALCULATED MAXIMUM EFFORT ON 2000 M (ERGOMETER) DURING THE SEASON
With this tool you can instantly tell if you’re on target, so you’ll never have to worry about over or under training again. It will give you full control of progression, for both individuals and boats. The intelligence it provides includes…
- Optimal distribution of training volumes for water and erg
- Effort by effort suggestions and structure for each training session
- Seamless integration between ergometer and boat training
- Physiological targets for each athlete and each effort throughout the season
ROWERS TRAIN HARD, and all too often too hard. Our tools will allow you to plan results progression with ultimate control over training intensities and we will provide you with precisely calculated day-by-day targets for each training effort to avoid over or under training.
Create a Perfect Season Plan
Create Perfect Season Plan
Every coach knows he needs a plan. But not many coaches know how to make one good enough to win on a consistent basis. We do, and have been preparing successful season plans for elite and Olympic coaches for decades.
All the season plans we create are unique, practical, and devastatingly effective. They are not assembled from “blocks”, but are based on the concept of “effective training strategies”, which centers on the abilities and goals of your athletes. The easy-to-read and follow road-map that we create for you will invariably lead your team to victory. All you have to do is follow it.
Our Season Planner will accurately calculate the “work” your team needs to accomplish over the entire season in order to reach your goals on the day of your most important event, and this is clearly displayed both by total and partial volume (per energy zone) on a day-by-day basis. With this tool you can also adjust season variables on-the-fly and create a new season plan in seconds, so you can instantly apply any remedial training strategy you might need to reach your goals.
Our Season Planner provides a variety of ways for you to manage your training strategies, and also offers some unique planning solutions like our exclusive “Cascade Season Planning™” (an excellent strategy for coaches who face a pre-qualifying event weeks before the main competition).
SEASON TRAINING PLAN, BOAT, 19 WEEKS
Our season design clearly specifies weekly volumes progressions: by total and partial (by intensity level) level. More so, we actually created special “season management console” which is allowing flexible customization of any plan with ability to adjust season design and apply any strategy you may need to achieve your goals.
The service does not stop here. Regardless of training design you selected, your season, weekly and daily training plans are completely coordinated. That means that if you need to make an adjustment of any kind – it will take just seconds to view different scenarios without loosing focus.
Makrotone offers multiple ways to manage your training strategies and provides very unique planning solutions such as “Cascade Planning”(TM). Consider yourself in disadvantage if you are not using this very effective yet infinitely practical training design solutions.
PLAN YOUR SEASON by volume in each energy zone as well as by the sequence different intensities are introduced throughout the season. Receive suggested HIIT workouts calculated to bring every rower on your team to his goal when you need it most!
Create Precise Workouts
Create Precise Workouts
This is the meat and potatoes of our program and the one place coaches want to visit first, because every coach struggles with the tough task of creating challenging, fun, and effective workouts for practice on a daily basis. That’s why so many coaches rely on workouts that were handed down to them by their coaches, or generic ones they’ve picked up from colleagues. Unfortunately, these may not necessarily address the needs of your athletes, but ours are calculated specifically for them according to their individual training needs and abilities.
There are so many things to consider when creating a daily workout, it’s easy to lose sight of what you are trying to accomplish. The daily workouts we provide are highly effective combinations of distance and intensity that are based on dozens of training parameters. We calculate everything for you, right down to how long your athletes need to rest between reps, to insure your athletes get the most out of each workout.
And we do this for every training session of your season, because workouts are dynamic in nature. In other words, what worked today won’t be effective tomorrow because the body has already adapted to that stress. So training targets, distances, speed, intensity, etc. need to be continually varied to meet the ever-changing needs of your athletes.
Our program computes optimal training sets that you can easily follow or just as easily modify to suit specific training situations. Whether you are a seasoned veteran or a novice coach, you’ll find all the intelligence you’ll need with this tool.
SAMPLE DAILY WORKOUT
ADJUSTMENTS AND ADDITIONS
Savvy coaches also need the ability to add or delete sets for specific training purposes. We have additional tools that will allow you to import whole workouts or create individual sets by training zone, distance, reps, and more. And you can easily import or substitute your own sets for the ones we have suggested with them as well.
DESIGN A SET TOOL
DESIGN BOAT AND ERG workouts tailored to the abilities and goals of each crew member and boat. Use our suggested sets or easily create your own with speed, pace, HR and stroke count for any working distance or number of reps you select.
Train in the Right Zone
Train in the Right Zone
Athletes “train” to develop speed, strength, and stamina. But ever since the Olympics started in ancient Greece, no two rowing coaches have ever agreed on exactly how that should be accomplished. And since winning came with so many perks, coaching developed an incredible mythology of closely guarded and often mystical “secrets”.
Modern sports science on the other hand, is an enormously complicated field. Not only do sports scientists need to know how the body works mechanically, they also need to know how the body produces, uses, and stores energy. And all of that needs to be connected to the effects of the different kinds of physical stress an athlete undergoes while training, if we are to produce an effective training regimen.
Since the human body reacts in very specific ways to “training stressors” (exercises of different duration and intensity), we need to calculate and target both their application and effect with extreme precision. Energy zones therefore need to be clearly defined and every training set then has to be connected to the right one, or training will never produce the improvement you are trying to make.
DISTRIBUTION OF INDIVIDUAL ENERGY ZONES
Be aware however, that these zone boundaries are not carved in stone. They vary from athlete to athlete and will change as the season progresses, so it is necessary to be able to correlate optimum physiological change with specific training strategies over time, if we are to meet our goals. We have the ability to do this, which is one reason why our athletes peak exactly when they need it most… on the day of their most important event.
To lead your athletes to this condition we calculate the optimum sculling training plan for every week of your season. We also compare planned work to what you’ve actually accomplished. The “training mixes” we prescribe vary depending on the training strategy and goals you’ve selected. They were developed after decades of research, and have been proven to be extremely effective in competitions all over the world.
GET THE TRAINING EFFECT you want by matching every training effort to clearly defined energy zones. Avoid damaging your athletes, and get the most out of every day’s training whether on the water or on the erg.
It’s one thing to plan progression, but quite another to actually produce those results at practice. And the reasons athletes fail to hit their mark are legion. There are of course many standardized tests that coaches use to monitor progress and uncover deficiencies; but as comprehensive as they may seem to be, none provides all the answers that coaches need, since there is such a wide gap between tests of physiological function and actual performance.
Our analytical tools combine physiological reactions with ergonomic abilities, and can do this using regular training sets. This way your athletes may never even know they are being “tested” unless you tell them. And this proprietary testing will give you the guidance you’ll need to make sure all of your athletes are on target.
To use the Row Progression Analyzer all you need to do is enter the results of these test sets and/or actual meet results. The more result points you can collect, the sharper will be the image of exactly where your athletes are in terms of meeting their goals. Do this over a season or multiple seasons and you can easily see the range of their improvement, as well as the effectiveness of the training you have selected for them.
In other words… not only can you see exactly what your crew has done, you can also see exactly how they got there, and what you’ll need to do in case they’re off target. You can even test different training strategies against one another to find the most efficient one with this analytical tool. And that’s information you can’t get anywhere else. Use it wisely, and watch your career explode.
PERFORMANCE PROGRESSION: IDEAL VS ACTUAL
DETERMINE HOW EFFECTIVE your training programme really is by comparing your actual performance to what you planned. Use daily test sets embedded into our program and tweak training loads as needed to meet the training demands of your rowers.