{"id":531,"date":"2020-08-24T18:26:05","date_gmt":"2020-08-24T18:26:05","guid":{"rendered":"https:\/\/www.rowperfect.co.uk\/2020\/08\/24\/trainingsroutine-fuer-ruderer\/"},"modified":"2020-10-08T18:55:29","modified_gmt":"2020-10-08T17:55:29","slug":"trainingsroutine-fuer-ruderer","status":"publish","type":"post","link":"https:\/\/rowperfect.co.uk\/de\/trainingsroutine-fuer-ruderer\/","title":{"rendered":"Krafttraining f\u00fcr Ruderer &#8211; ein Beispiel"},"content":{"rendered":"<div id=\"rowpe-1912116673\" class=\"rowpe-above-blogpost rowpe-entity-placement\"><div class=\"rowpe-adlabel\">Werbung<\/div><script async src=\"\/\/pagead2.googlesyndication.com\/pagead\/js\/adsbygoogle.js?client=ca-pub-2249272050944581\" crossorigin=\"anonymous\"><\/script><ins class=\"adsbygoogle\" style=\"display:block;\" data-ad-client=\"ca-pub-2249272050944581\" \ndata-ad-slot=\"1416056935\" \ndata-ad-format=\"auto\"><\/ins>\n<script> \n(adsbygoogle = window.adsbygoogle || []).push({}); \n<\/script>\n<\/div><p>Dieses Training wurde f\u00fcr eine Gruppe von j\u00fcngeren Ruderern vom Krafttrainer Matrixx Ferreira, CSCS, von Iron Athletics in Kanada entwickelt. Das Training kann von Sportlern vom Junior- bis zum Senior-Alter durchgef\u00fchrt werden, solange die Ruderer die Grundlagen des Gewichthebens verstehen.<\/p>\n<h4>Krafttraining f\u00fcr Ruderer<\/h4>\n<p>Wie immer beim Krafttraining sollte der Fokus auf der Entwicklung der f\u00fcr jeweilige Sportart spezifischer Kraft liegen. Das bedeutet, dass der Fokus auf Qualit\u00e4t statt Quantit\u00e4t liegt. Dies ist besonders wichtig. Gef\u00e4hrden Sie nicht ihr Ergotraining oder Wassertraining durch \u00fcberm\u00e4ssiges Trainieren im Fitnesstudio.<\/p>\n<p>Bei der Training jeder Art sollten Sie nicht die Aufw\u00e4rm\u00fcbungen \u00fcberspringen.<\/p>\n<h4>Aufw\u00e4rmen &#8211; Immer noch aktuell.<\/h4>\n<p><strong>Hier ist ein Beispiel f\u00fcr eine Krafttrainingsroutine f\u00fcr Ruderer:<\/strong><\/p>\n<p>1A: Dynamische Aufw\u00e4rmung<\/p>\n<ul>\n<li>Entweder Laufband oder Fahrrad, 3-5 Min<\/li>\n<li>Knieheben im Laufschritt , 4x20yd<\/li>\n<li>Fersenst\u00f6\u00dfe, 4x20yd<\/li>\n<li>Frontales Beinheben, 2x20yd<\/li>\n<\/ul>\n<p>1B: Mobilit\u00e4t &#8211; Nutzen Sie ein Gummiband<\/p>\n<ul>\n<li>RB Rudern, 1\u00d720<\/li>\n<li><a href=\"https:\/\/www.google.com\/search?q=RB+Chest+press oq=RB+Chest+press aqs=chrome..69i57j0l7.9712j0j4 sourceid=chrome ie=UTF-8\">RB Brustpresse<\/a>, 1\u00d720<\/li>\n<li><a href=\"https:\/\/www.youtube.com\/watch?v=bbthqJjCqCE\">RB Crab Walk<\/a>, 2x20m (Beide Richtungen)<\/li>\n<li>Hohe Spr\u00fcnge, 1x20m<\/li>\n<li>Weitspr\u00fcnge, 1x20m<\/li>\n<li>\u00dcberkopfkniebeugen, 2\u00d710<\/li>\n<li>Tiefe Kniebeuge, 2x30sec<\/li>\n<\/ul>\n<p>Krafttraining<\/p>\n<p>Es gibt viele Philosophien wie wir Ruderer im Winter Kraft aufbauen k\u00f6nnen. Hier ein Beispiel von M. Ferreira. (Stellen Sie sicher, dass alle Aufw\u00e4rm\u00fcbungen vollst\u00e4ndig ausgef\u00fchrt sind!)<\/p>\n<p>2A: <a href=\"https:\/\/www.youtube.com\/watch?v=VF-hqxyLly4\">Armziehen mit und ohne Umsetzen<\/a>, 5\u00d73<\/p>\n<p>2B: <a href=\"https:\/\/www.youtube.com\/watch?v=47aPSgWVzno\">Gebeugtes Ziehen<\/a>, 5\u00d76<\/p>\n<p>3A: <a href=\"https:\/\/www.google.com\/search?q=sumo+deadlift oq=sumo+deadlift aqs=chrome..69i57j0l7.4894j0j4 sourceid=chrome ie=UTF-8\">Sumo Deadlift,<\/a> 3\u00d76<\/p>\n<p>3B:<a href=\"https:\/\/www.youtube.com\/watch?v=QFq5jdwWwX4\"> Kurzhantel-Rudern vorgebeugt<\/a>, 3\u00d76<\/p>\n<p>4A: Abk\u00fchlen und Dehnen<\/p>\n<ul>\n<li>Leichtes Joggen oder Radfahren, 3 Min<\/li>\n<li>\u00dcbungen mit dem Foam Roller, 5 Min<\/li>\n<\/ul>\n<p><strong>Anmerkungen zum Workout:<\/strong><\/p>\n<p>Die Power-\u00dcbungen (2A und 2B) sind ruderspezifisch. Wir m\u00f6chten auf die schnelle Geschwindigkeit und den schnellen \u00dcbergang hinweisen. Beim hohen Zug und Umsetzen werden die Sportler gezwungen, \u00dcberg\u00e4nge mit der h\u00f6chstm\u00f6glichen Geschwindigkeit zu machen. Die Ruhezeit sollte mindestens 2-3 Minuten betragen. Lassen Sie sie in Dreier- oder Vierergruppen arbeiten, um die Ruhezeit zu gew\u00e4hrleisten.<\/p>\n<p>Die Kraft\u00fcbungen (3A und 3B) aktivieren die f\u00fcr den Erfolg auf dem Wasser notwendigen Gelenkmuskeln. Wir f\u00fcgen das vorgebeugte Langhantel-Rudern zu ihrem RDL hinzu, um so viel Muskelaktivierung in dieser hinteren Muskelkette mit der Zeit zu erhalten, die wir uns genommen haben. Die Ruhezeit sollte 1-2 Minuten betragen. Wie bereits erw\u00e4hnt, ist Gruppenarbeit sehr effektiv, um dies zu gew\u00e4hrleisten.\n<\/p>\n<p>Was haltet Ihr von diesem Training? Gebt uns Feedback und last uns wissen was Ihr denkt.\n<\/p>\n<ul>\n<li><strong>Quelle:<\/strong><br \/>\n<a href=\"http:\/\/www.yourworkoutbook.com\/strength-training-for-rowers\/\">http:\/\/www.yourworkoutbook.com\/strength-training-for-rowers\/<\/a><\/li>\n<li><strong>Mehr Information: <\/strong>Will Ruth, Author des wohl erfolgreichsten Krafttrainers im amerikanischen Rudersport, <a href=\"https:\/\/rowperfect.co.uk\/shop\/rowing-stronger-by-will-ruth\/\">Rowing Stronger, bei uns im Shop<\/a><\/li>\n<\/ul>\n<div id=\"rowpe-950964336\" class=\"rowpe-below-blogpost rowpe-entity-placement\"><div class=\"rowpe-adlabel\">Werbung<\/div><script async src=\"\/\/pagead2.googlesyndication.com\/pagead\/js\/adsbygoogle.js?client=ca-pub-2249272050944581\" crossorigin=\"anonymous\"><\/script><ins class=\"adsbygoogle\" style=\"display:block;\" data-ad-client=\"ca-pub-2249272050944581\" \ndata-ad-slot=\"7789893597\" \ndata-ad-format=\"auto\"><\/ins>\n<script> \n(adsbygoogle = window.adsbygoogle || []).push({}); \n<\/script>\n<\/div>","protected":false},"excerpt":{"rendered":"<p>Dieses Training wurde f\u00fcr eine Gruppe von j\u00fcngeren Ruderern vom Krafttrainer Matrixx Ferreira, CSCS, von Iron Athletics in Kanada entwickelt. Das Training kann von Sportlern vom Junior- bis zum Senior-Alter durchgef\u00fchrt werden, solange die Ruderer die Grundlagen des Gewichthebens verstehen. Krafttraining f\u00fcr Ruderer Wie immer beim Krafttraining sollte der Fokus auf der Entwicklung der f\u00fcr [&hellip;]<\/p>\n","protected":false},"author":5081,"featured_media":102137,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"ocean_post_layout":"","ocean_both_sidebars_style":"","ocean_both_sidebars_content_width":0,"ocean_both_sidebars_sidebars_width":0,"ocean_sidebar":"","ocean_second_sidebar":"","ocean_disable_margins":"enable","ocean_add_body_class":"","ocean_shortcode_before_top_bar":"","ocean_shortcode_after_top_bar":"","ocean_shortcode_before_header":"","ocean_shortcode_after_header":"","ocean_has_shortcode":"","ocean_shortcode_after_title":"","ocean_shortcode_before_footer_widgets":"","ocean_shortcode_after_footer_widgets":"","ocean_shortcode_before_footer_bottom":"","ocean_shortcode_after_footer_bottom":"","ocean_display_top_bar":"default","ocean_display_header":"default","ocean_header_style":"","ocean_center_header_left_menu":"","ocean_custom_header_template":"","ocean_custom_logo":0,"ocean_custom_retina_logo":0,"ocean_custom_logo_max_width":0,"ocean_custom_logo_tablet_max_width":0,"ocean_custom_logo_mobile_max_width":0,"ocean_custom_logo_max_height":0,"ocean_custom_logo_tablet_max_height":0,"ocean_custom_logo_mobile_max_height":0,"ocean_header_custom_menu":"","ocean_menu_typo_font_family":"","ocean_menu_typo_font_subset":"","ocean_menu_typo_font_size":0,"ocean_menu_typo_font_size_tablet":0,"ocean_menu_typo_font_size_mobile":0,"ocean_menu_typo_font_size_unit":"px","ocean_menu_typo_font_weight":"","ocean_menu_typo_font_weight_tablet":"","ocean_menu_typo_font_weight_mobile":"","ocean_menu_typo_transform":"","ocean_menu_typo_transform_tablet":"","ocean_menu_typo_transform_mobile":"","ocean_menu_typo_line_height":0,"ocean_menu_typo_line_height_tablet":0,"ocean_menu_typo_line_height_mobile":0,"ocean_menu_typo_line_height_unit":"","ocean_menu_typo_spacing":0,"ocean_menu_typo_spacing_tablet":0,"ocean_menu_typo_spacing_mobile":0,"ocean_menu_typo_spacing_unit":"","ocean_menu_link_color":"","ocean_menu_link_color_hover":"","ocean_menu_link_color_active":"","ocean_menu_link_background":"","ocean_menu_link_hover_background":"","ocean_menu_link_active_background":"","ocean_menu_social_links_bg":"","ocean_menu_social_hover_links_bg":"","ocean_menu_social_links_color":"","ocean_menu_social_hover_links_color":"","ocean_disable_title":"default","ocean_disable_heading":"default","ocean_post_title":"","ocean_post_subheading":"","ocean_post_title_style":"","ocean_post_title_background_color":"","ocean_post_title_background":0,"ocean_post_title_bg_image_position":"","ocean_post_title_bg_image_attachment":"","ocean_post_title_bg_image_repeat":"","ocean_post_title_bg_image_size":"","ocean_post_title_height":0,"ocean_post_title_bg_overlay":0.5,"ocean_post_title_bg_overlay_color":"","ocean_disable_breadcrumbs":"default","ocean_breadcrumbs_color":"","ocean_breadcrumbs_separator_color":"","ocean_breadcrumbs_links_color":"","ocean_breadcrumbs_links_hover_color":"","ocean_display_footer_widgets":"default","ocean_display_footer_bottom":"default","ocean_custom_footer_template":"","_joinchat":[],"ocean_post_oembed":"","ocean_post_self_hosted_media":"","ocean_post_video_embed":"","ocean_link_format":"","ocean_link_format_target":"self","ocean_quote_format":"","ocean_quote_format_link":"post","ocean_gallery_link_images":"on","ocean_gallery_id":[],"footnotes":""},"categories":[108,62,4014],"tags":[437,82],"class_list":["post-531","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-buecher-und-e-books","category-coaching","category-community-de","tag-krafttraining-fuer-ruderer","tag-muskelkraft","entry","has-media"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.3 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Krafttraining f\u00fcr Ruderer - ein Beispiel - Rowperfect<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/rowperfect.co.uk\/de\/trainingsroutine-fuer-ruderer\/\" \/>\n<meta property=\"og:locale\" content=\"de_DE\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Krafttraining f\u00fcr Ruderer - ein Beispiel - Rowperfect\" \/>\n<meta property=\"og:description\" content=\"Dieses Training wurde f\u00fcr eine Gruppe von j\u00fcngeren Ruderern vom Krafttrainer Matrixx Ferreira, CSCS, von Iron Athletics in Kanada entwickelt. 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