Summer workouts
Summer workouts
Trying to figure out what workouts are good to do on the erg over the summer besides running and weightlifting. But i erg 3 days a week so im not sure what kind of workout i could get for 3 days of erging
Well you didn't ask a question, and I shouldn't answer without knowing what you are trianing for and what you really need to do both phyusically or mentally.
Here is one answer assumming you are a healthy athlete who rows on a school team and is set on running lifting and erging...
1) Make sure your technique is perfect for every work out. The erg can really screw up your OTW technique so pay attention to that over all other priorities. Video tape is invaluble for this. Also don't obsess about your erg times. This is base fitness.
2) Do one long moderate workout each week. By long I mean at least 60 minutes, perferably 80 or more. I would do this in the wolverine plan L4 format--it will make it much more interesting and the time will go by.
3) Do one intense medium distance workout a week. 5K -10K
4) Do one interval workout a week. alternate short intervals (something like 8x500m, 4x1000, 5 x750), with long intervals (4x2000m, 5x1500m).
5) All of these workouts should be done a bit easier then in the regular season so you don't burn out mentally during the year. If you back off the interval pace by about 0.5 seconds, they will still be intense but won't kill you physically or mentally. If you do this you will be physically and mentally prepared to do intense workouts in the fall.
6) Make sure you warm up and cool down after every workout.
7) If you can mentally handle it and can logistically do it, I would replace some of the running and weight lifting with a 4th erg workout. Make it another long distance workout. But you don't say how much running you are doing or how much you can train over all.
8) You didn't say how much lifting your are doing. Make sure you technique on everything is perfect. Don't obsess about how much weight you can lift. Just try to improve steadily. The last thing you need now is an injury.
9) Listen to your body! Every top athelete must be able to modify their programs based on how they repsond and to how outside factors impact on their program.
9) Like I said in the beginning, I don't know anything about you so this advice might be completely inappropriate for you, so feel free to ignore it. You may be much better off following one of the standard training plans, or talking to you school coach.
Here is one answer assumming you are a healthy athlete who rows on a school team and is set on running lifting and erging...
1) Make sure your technique is perfect for every work out. The erg can really screw up your OTW technique so pay attention to that over all other priorities. Video tape is invaluble for this. Also don't obsess about your erg times. This is base fitness.
2) Do one long moderate workout each week. By long I mean at least 60 minutes, perferably 80 or more. I would do this in the wolverine plan L4 format--it will make it much more interesting and the time will go by.
3) Do one intense medium distance workout a week. 5K -10K
4) Do one interval workout a week. alternate short intervals (something like 8x500m, 4x1000, 5 x750), with long intervals (4x2000m, 5x1500m).
5) All of these workouts should be done a bit easier then in the regular season so you don't burn out mentally during the year. If you back off the interval pace by about 0.5 seconds, they will still be intense but won't kill you physically or mentally. If you do this you will be physically and mentally prepared to do intense workouts in the fall.
6) Make sure you warm up and cool down after every workout.
7) If you can mentally handle it and can logistically do it, I would replace some of the running and weight lifting with a 4th erg workout. Make it another long distance workout. But you don't say how much running you are doing or how much you can train over all.
8) You didn't say how much lifting your are doing. Make sure you technique on everything is perfect. Don't obsess about how much weight you can lift. Just try to improve steadily. The last thing you need now is an injury.
9) Listen to your body! Every top athelete must be able to modify their programs based on how they repsond and to how outside factors impact on their program.
9) Like I said in the beginning, I don't know anything about you so this advice might be completely inappropriate for you, so feel free to ignore it. You may be much better off following one of the standard training plans, or talking to you school coach.