Weight Training

[old] sloro7 · Post by **[old] sloro7** » October 7th, 2004, 9:26 pm

I was wondering what kind of weight training people use as (if any) to supplement their erg workouts. I come from a powerlifting and bodybuilding background but now work out almost exclusively on the erg. I know I will cycle back to the iron but there is something about these rowing workouts that is addictive. I know this has probably been covered before but I am sort of new around these forums. I am 48 years old and haven't even broken 7:30 in a 2k. Any help would be greatly appreciated. Thanks. Chuck K.

[old] b sayyed · Post by **[old] b sayyed** » October 8th, 2004, 10:58 am

I have much the same background as yourself; I have found that in addition to the general "power" exercises such as Squats, Rows, Deadlifts, Chins, Power Cleans (which I dont do, for I am concerned about injuries) many rowers focus more on hard pulls on the erg -- say 10 hard pulls with some period of time off, and then repeated for 10, 20, 30 times, -- are the best strength developing exercise for erging or on water rowing. I would also be interested in what other rowers think --I came to erging and rowing with a fair amount of "in the gym" strength, so further progress on the weights is slow and my suspicion is that further improvement in Squats, Rows, etc., is not likely to translate into dramatic (or even non-dramatic) gains in the erg, or on the water. For my own improvements, I have focused on the 10 hard pulls, repeated many times, usually 2x a week (plus other longer pieces, and others of a more moderate intensity). (I keep at it with the weights, as well, but have now put the focus on some of the antagonistic muscles not used so much in rowing, to minimize injury, and also keep up with specific abdominal and lower back work.)

[old] KMurphy · Post by **[old] KMurphy** » October 8th, 2004, 11:57 am

B Sayyed, I'm very curious as to how your pull str in watts has improved over time since you started this type of training? Have other people noticed a steady improvement in their max pull strength over time as they become more experienced rowers? Kenneth Murphy 32M 6'5" 110KG 2k 7:37.7

[old] b sayyed · Post by **[old] b sayyed** » October 8th, 2004, 2:51 pm

Kenneth, I have definitely noticed improvement, the trick is to determine what the improvements are from. I have rowed off and on for a long time, but biking and the weights were priorities; its only recently that I have made rowing and erging the first priority or main activity, with the other two supplementing it. I would put the improvement in time and "watt" measurement on the order of 10-15%, but cannot attribute it to any particular training modality -- improvements in technique and form, as well as general conditioning likely have contributed to improvement in "strength" measurement as well.

[old] GeorgeD · Post by **[old] GeorgeD** » October 8th, 2004, 7:19 pm

The simplest way to row faster is to spend time doing it ... applying all the common standard approaches and methodologies to erging as you would any other endurance endeavour I dont believe anything else will provide the same level of adaptation within a given time frame and for the same energy expenditure. ie if you have 30 minutes to train then that time would be better spent rowing than anything else ... if its rowing you want to improve. If you need a fix of power to get the adrenaline going (and we all do sometimes), try upping your pace without upping your rate .... keep good form ... I can assure you you will get a great, leg, arm, back, abdominal and cardio workout. Set the monitor to a distance and row a 1000m at 'x' pace at say 20spm, then row the next 1000m at 'x' - 5secs at the same 20spm, or similar and you will feel the diference. or as someone else suggested you could put in 10 hard then 10 easy then 20 hard and 10 easy ... all manner of combinations ... but DONT sacrifice good form or it is all pointless. Your goal is to improve power that is usable at a later date when you up the rate to race. IMHO - George

[old] sloro7 · Post by **[old] sloro7** » October 11th, 2004, 6:18 pm

B Sayyed, Kenneth I was thinking about starting up my weight training program today after almost 8 weeks of nothing but erging. Instead, as I passed the three unoccupied ergs on the way to the weightroom I had a change of heart and made a U turn back to the C2s. After my warm-up I tried a 6000m piece with Power 10's every 500 meters. The first three weren't that bad. I tried to maintain about a 2:04 pace during the balance of the 6000m. I wound up 1 second slower than my personal best for the 6000 doing these power 10's. This really opened my eyes. I am a very slow rower--I struggle to pull 1:40's on these power 10's. During recovery, I would pull around 2:01 and it felt like nothing! I've got to do these more often; I believe they will lower my times. Lot's of room for improvement....that's what makes it fun.

[old] remador · Post by **[old] remador** » October 12th, 2004, 9:07 am

sloro7 If you say you come from a powerlifting/body-building background, perhaps it would be good to develop your aerobic ability and your muscular endurance, along with improving specific strength. On the other hand, make sure you manage to apply your strength very quickly, to increase power. Rowing at a low drag factor is probably the best way to get there. AM