High School Rower Needs Help Making Routine

[[old] NJhsRower]

hey i've been searching around online and haven't found any good info on a routine that would be good for me. and yes ill admit that i do not know as much about health routines as maybe i should<br /><br />well for the basic info about me i am 16 and 6ft/ 150 lbs and have a very low body fat and will be rowing for my highschool for the second year<br /><br />i have acess to a nice gym with everything from free weights to ergs to machines but there is so much stuff i dont know where to start<br /><br />so if somebody here could write up a good rutine i could use it would help me out a lot and i would greatly apreciate it<br /><br />and ask whatever you need to know about me to help me out

[[old] Ray79]

<!--QuoteBegin-NJhsRower+Dec 7 2005, 05:33 PM--><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(NJhsRower @ Dec 7 2005, 05:33 PM)</b></div></td></tr><tr><td class='quote'><!--QuoteEBegin-->hey i've been searching around online and haven't found any good info on a routine that would be good for me. and yes ill admit that i do not know as much about health routines as maybe i should<br /><br />well for the basic info about me i am 16 and 150 lbs and have a very low body fat and will be rowing for my highschool for the second year<br /><br />i have acess to a nice gym with everything from free weights to ergs to machines but there is so much stuff i dont know where to start<br /><br />so if somebody here could write up a good rutine i could use it would help me out a lot and i would greatly apreciate it<br /><br />and ask whatever you need to know about me to help me out <br /> </td></tr></table><br /><br />Well I was going to direct you to a plan on the UK site that is good for someone at your level. But the site is down at the moment so you may want to check later. The UK site can be found at <a href='http://www.concept2.co.uk/forum/index.php' target='_blank'>http://www.concept2.co.uk/forum/index.php</a><br /><br />If you go there and do a search for the Pete Plan, it is a good starting point for anyone who wants to improve their rowing and aerobic fitness. It uses a mixture of interval sessions and longer endurance pieces, with training 6 days a week, so it is fairly intensive. It will however get your times going in the right direction.<br />That plan should take care of the ergo side of things.<br />You say you have access to a good gym so use it. As far as weights go, I have never been a fan of killing yourself with weights, and if I do any I prefer to do light endurance sessions (3x20 reps at 60% 1RM for example). So on that front, with your age and im guessing inexperience with any sort of weight training that if you find you have to do them (which I doubt you will) that you get adequate instruction from your coach as to how much you should do, which exercises are best and correct technique most importantly. <br />However in saying that if you follow the plan, your times should improve enough that you will have no need for the weights.<br />I always say that the best way to get faster on the erg is to do lots of training on the erg.<br />Best of luck, and dont forget to do a search on the UK site for that plan - Its still down unfortunately.

[[old] gooseflight]

The Pete Plan is also summarised at <a href='http://www.machars.net/peteplan.htm' target='_blank'>Pete Plan</a>.