Sprints and Stuff- training/questions 1k and below

[Griparn]

Congrats Shawn! Great recovery, from one max attempt to have go at it again and do even better.

[cannondalerugby5]

https://instagram.com/p/BVIvzdGgx8o/

500m this am 1:14.6- tied WR- pissed off

Came back a few hours later 1:14.5- new WR !

Congratulations again Shawn

Question,following your training program it would appear that there is a much bigger emphasis on the power side I.e weights etc than the rower

Your rowing training appears to centre around one max effort at your target distance/ pace I.e not many of the traditional type sessions I.e 6x 500 with recovery

What do you feel , for you, is the ideal training split percentage between the rower and weights?

I wouldn't bother telling C2 about the new record, you will probably lower it again next week

[Shawn Baker]

Thanks all

Good work Paul

Steve, I think, depending on distance an optimum amount of strength/leverage is required and will vary based on ones particular anatomy- for me I think having a deadlift of another 100lbs or so at my current weight would still translate into erg performance without too much diminishment (not sure I'll get there as it would put me back where I was when in early 30s and at top of my strength and at a much lower body weight)- I also think developing explosive power via "quick lifts", plyometrics, jumping and medicine ball work also has its place in erg sprinting (but also extremely important for maintaining optimal function as we age) - additionally I find a lot of specificity in doing a lot of time trialing at max and near max efforts- key is recovery to allow this to occur without blowing up- sleep is key as is diet- I feel diet composition will impact oxidative stress while exercising and thus impact recovery, I feel what I am doing diet wise is allowing me the best recovery and therefore allows me to do high effort training sessions very frequently and thus progress at a faster rate- this doesn't necessarily jibe with research (but that research is generally conducted on athletes with high carb diets)

Today's effort was a very poor 407m 1 min row after a very poor night sleep for an online 1 minute row chalkenge

[T_M]

https://instagram.com/p/BVIvzdGgx8o/

500m this am 1:14.6- tied WR- pissed off

Came back a few hours later 1:14.5- new WR !

Well done Shawn...steak and balls = winning combination!

[Shawn Baker]

https://instagram.com/p/BVVrZx9A8oP/

More work

[-marius-]

Hi guys, new to the board and been rowing since Jan 2017.
What kind of erg training to you recommend to get the best possible 1K row?
Now I just do 500/1000m interval training without any proper plan. It has gotten me to a 1K of 3:07,9 so far but long time goal is to get under 3 min, so I probably need a more structured plan to get there.

Did a 400-300-200-100 r2' (drag factor: 183) test some days ago:
3:00.7 1,000m 1:30.3
1:14.0 400m 1:32.5
r: 2:00 13m
0:54.6 300m 1:31.0
r: 2:00 19m
0:35.6 200m 1:29.0
r: 2:00 15m
0:16.5 100m 1:22.5
r: 2:00 28m

I could probably go a below 1:30 on the first 400 and 300m but was not sure what was expecting me here

[Shawn Baker]

https://instagram.com/p/BVYCY0zALJF/

A bunch of jumping, some hang power snatches a bit of bodybuilding and another failed 500m TT

[Anth_F]

Yep, i like it Shawn.

I do similar stuff with 10kg dumbbells in each hand.

[Shawn Baker]

http://www.15minutecorporatewarrior.com ... #more-3161

For anyone interested an interview I gave recently about diet and training

[hjs]

https://instagram.com/p/BVYCY0zALJF/

A bunch of jumping, some hang power snatches a bit of bodybuilding and another failed 500m TT

Failed No low hanging fruit around anymore, you need a pretty steep ladder now..

[-marius-]

http://www.15minutecorporatewarrior.com ... #more-3161

For anyone interested an interview I gave recently about diet and training

Very good podcast. Have you had any blood work done before and after changing your diet?
I find it very hard to skip my overnight oats, but maybe I will try a meat only month just to see how it goes

[Griparn]

Thanks for sharing that podcast Shawn! Very inspirational

[Shawn Baker]

http://breaknutrition.com/episode-17-dr ... like-lion/

Here's another podcast on performance and diet I did just yesterday

[Shawn Baker]

https://instagram.com/p/BViCIzFAYRk/

25x100m on 2 minutes rest 1:09.9 at 42spm- all strokes full slide

Followed by a bunch of med ball throws

Decent work-despite being a little bit under weather last few days

[aharmer]

Hello shawn, I've been reading your thread periodically and wanted to see if you've done sandbag training. I recently purchased the 150 lb strongman sandbag from rogue (it simulates an atlas stone but not as heavy and can be dropped anywhere). I love this as a strength workout and have never felt stronger after using it for several weeks. I haven't tested my strength on shorter erg bursts yet due to a toe issue but am looking forward to doing so.

You would opt for the 200 or 250 lb bag. I do floor to over the bar at shoulder height. Typically do 50 reps for time and it's not a pleasant feeling.