Hey all. I'm 18, male, about 68-70kg, 176cm tall.
2000m PB 7:03.8 (not at peak fitness)
5000m PB 18:49
It's been about 3 months since the end of last season (and about 3 months to go till the start of next season) and I'm currently playing field hockey over the winter, though I feel I've lost a fair bit of my rowing fitness. Normally I would start erging around about now, but my school has moved the ergs to a new location which is only accessible 2 days a week, and depending on my hockey commitments I will likely be busy on both of those days.
Basically I'm wondering how I can best prepare for the rowing season if I don't have access to an erg. I will most likely have to train in the gym and by running.
What should I do in the gym? I can do heavy squats e.g. 5x5 @ 140kg, tabata squats @ 70kg, and all sorts of squats really. Can also do deadlifts and pulldowns etc etc but need some advice on how often I should gym and what sort of rep ranges I should be going for i.e. strength or endurance or both.
And what sort of running should I be doing? I can go for long runs (about 14km), hill sprints, stair sprints, shorter intervals, medium intervals (also have access to a track).
I guess what I'm asking is, how often should I gym, and what sort of workouts should I be doing?
and, how often should I run, and what sort of runs should I go for?
I know I should probably do a mix of all, but I'm wondering what I should focus on.
The key goal is to improve 2000m and 5000m rowing performance.
Training without an erg.
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Gettingold
- 2k Poster
- Posts: 260
- Joined: July 13th, 2013, 6:17 pm
Re: Training without an erg.
The hill sprints and stair climbs are great. Jogging will contribute to base fitness but is relatively indirect in regards to rowing performance.
I would pay attention to body weight squats 5 sets of 50 reps. Hold some light dumbells if you wish. Heavy squats will not help your distance work. Seated cable rows are great but use a flat handle. Once again 5 x 50 reps. Supersetting with the squats would be good. 3 times a week. Suppliment with 3 x crosstrainer sessions per week of at least 30 mins.
Good luck
I would pay attention to body weight squats 5 sets of 50 reps. Hold some light dumbells if you wish. Heavy squats will not help your distance work. Seated cable rows are great but use a flat handle. Once again 5 x 50 reps. Supersetting with the squats would be good. 3 times a week. Suppliment with 3 x crosstrainer sessions per week of at least 30 mins.
Good luck