workouts to drop 2k???

[raiiraii]

I'm 16, 118 lbs, and 5'4". Clearly I'm a lightweight, I have a 7:38 and I want to be sub 7:30 as soon as possible. Any workouts I can do to drop my split?

[bens_crazy]

Sounds like your endurance is where it needs to be but you're lacking in power.

Without knowing what you are currently doing i'd say shift your priorities from long slow training sessions to shorter fast (high number of reps) training sessions.

Also if you dont already start thinking about weights; specifically lots of squats/deadlifts/lunges, core (abs n back stability) everyday and the upper body as suits.

[comictimes]

I agree with the person above. It's almost certainly more of a power issue than endurance. At 5'4" and 118lbs 7:38 is pretty impressive.

Given that you're 16 I'm not sure how feasible it is, but I think the thing that will help you out most is just having more mass to pull the handle back with. So I'd focus on wight training and such. Don't get rid of your steady states obviously, you need the endurance, but if you can put on a few pounds of muscle it'll do worlds of good.

[bloomp]

Resistance exercise can be started at nearly any age - I'd definitely consider consulting your coach or a certified personal trainer at your gym for help with form on the multi-joint exercise. Starting with familiarization exercises for squats, deadlifts, cleans, bent over rows, high pulls and overhead press can set you up with the ability to add weight on as you grow. A serious misconception exists that RE will limit growth - only if done improperly! So get some coaching and definitely hit the weights. I started lifting seriously a year ago and my maxes have gone up a lot, and my 500m has gone down considerably (low 1:30s finally). It also has allowed me to maintain speed without as much distance erging.

Definitely try to do your lifts before your steady state. Better recovery from the lift, you'll be very warm and you'll have activated all the right muscle fibers to promote the right recruitment patterns for adapting the force/power generation from lifting in your rowing.

Aside from that, some power-per-stroke work will definitely help, or something like 10 hard strokes at a high drag factor followed by 1-2' of paddling can help. Ideas for power per stroke:

26' @ 6k+6, 10' @ 24spm, 5' @ 22spm, 5' @ 20spm, 3' @ 18spm, 2' @ 16spm, 1' @ 14spm (sticking 6k+6 at all rates)
2x15'/5'r, 3x(2' @ 18spm, 2' @ 20spm, 1' @ 22spm) holding 2k+18/16/14

Or anything that requires you to maintain higher than usual wattage at a lower than normal stroke rate.

[bens_crazy]

Also my wording was a bit weird:

- Abs/core everyday (strong core means bigger weights means better growth/power); you dont need a PT to start this, crunchies every day - not much fun but will work
- Squats/Deadlifts (or anything that fundamentally works your quads/hammys/glutes) are the key to your rowing power; try and have two decent leg workouts to begin with - as poster above says: best consult a PT or your coach before embarking on this, needs to be done right
- Rest of body; i'd personally recommend starting with once a week upper body stuff, esp if you do what I do and include back stuff into your leg workouts. More power in your triceps and delts will help, but not as much as more leg power will.

[Bob S.]

A serious misconception exists that RE will limit growth - only if done improperly!

But with very heavy emphasis on the "done properly." I have personal knowledge of a person whose legs considerably shortened as a result on long hours pushing a heavy wheelbarrow during his growth years. He was quite powerful, but it had definitely affected his skeletal growth. In a more general case, the the skeletons of the archers recovered from the remains of Henry the VIII's flagship the "Mary Rose," which sunk in 1545, show considerable distortion as a result of the heavy training they had with that asymmetric activity, i.e. archery. Resistance training can be beneficial, but it must be done in moderation.

Bob S.