Workout Plan - Looking for Feedback

[gobuk]

Hi,

I have been erging since May last year (1M meters total), combined with some weights at home. I was wondering if the community can give me some feedback on my workout plan Due to other time commitments I can do up to 5 sessions per week.

Goal: General fitness and functional strength.

Stats: 36yo, 6'2" (188cm), 185lb (84kg), 2k is 7:21min.

Plan:
Mo: 12km SS
Tue: 12km SS
We: Weights
Thu: Rest
Fr: 3x2000m (2k+5) or 5000m (2k+10)
Sa: Rest
Su: Weights

Weights Program:
4x10 Pullups
3x10 Pushups (with weighted vest)
3x10 Dips
3x10 Hungarian split squads
3x10 Shoulder presses
I usually choose weights so that I reach muscle failure in the last set.

Questions:
1. Given that I do not row many sessions, does the SS make sense or should I go harder in one of them or even both?
2. Is the high intensity erging day (Friday) ok? I do enjoy it.
3. Is the weekly distribution ok, e.g. the two SS days so close to each other, or is there a better shuffle?
4. Any other feedback?

Thank you!

[Dangerscouse]

As you're only after general fitness and functional strength, I think you're covering everything that you need.

The SS make sense, as these sessions will be building your base aerobic fitness.

The higher intensity day is ideal for a Friday, as you're following it with a rest day. You could change that om occasion for something a bit harder and shorter e g 4 x 1k 5r or 6 x 750m 3:30r, but what you're doing will be good for what you want to achieve.

I like the two consecutive SS days, and I don't know of any benefit of splitting these.

[aussie nick]

I think for general fitness is a good all round structure. It's not too dissimilar to mine which is

2 x steady state of 45-60 mins
2 each week from one of these 3 groupings ...a distance interval piece, a sprint interval piece (both from Pete's Plan) or a hard distance piece...generally 30 or 40 mins which is either all out or 'grey zone'
2 x weights, 1 of which is upper body and the other of which is o lifting and lower body with a small amount of upper body too.

maybe you could add some lower body lifting? also maybe mix up your 'hard' row structures a little more? Both because it might add a little extra fitness but also because it'll make it more interesting?

either way...no plan needs to be set in stone and you can always tweak it. Best to just keep going and evolve when you feel more enthused or bored etc etc

good luck and come and post in the 'what training did you do today' thread

[KeithT]

I think Nick and Stu correctly stated that this is a good overall program. I made a ton of gains and broke many PBs when only rowing 3 days a week. I moved that to 4/5 but 3 is fine especially if not trying for ERG scores only. I also think you should do a little more leg work and if you have access more barbell work - not that body-weight/weighted vest doesn't work but basic movements with a barbell just help a lot with overall strength.

[MartinSH4321]

As the others stated, a good overall program. Two things I would add:
Doing all weight sets at 10 reps is not ideal I think. If your goal is strength you should do mostly 6 reps or less (if possible with your selected exercises).
Some variation on both weights and high intensity erg helps to prevent staleness and loss of motivation.

Good luck!

[Tsnor]

Looks good. Good mix. You should get immediate benefit from the weights and long term from the SS.

Endurance race performance seems to scale with hours of SS work.

Here's a possible improvement, but it may not fit in your schedule. If you can stack one weight session on top of your erg intervals then you have another day you can use for steady state. It also takes your hard days from 3 to 2 which may be more sustainable.

With the extra steady state you could reorg your week into 2 blocks of
1. hard session + weights
2. steady state (less than 70% max HR)
3. rest

1. weights
2. steady state
3. steady state
4. rest

Which gives you 2 or 3 days off between hard work.

You also have the option of adding a 2nd interval session on the weight day without intervals if you have the time/energy. Eventually make some of the SS longer while keeping <70% max HR, and/or replace some of the SS with cross training (bike, run, swim, etc).

[gobuk]

Thank you everyone for the feedback so far! This is very helpful and I will try to incorporate it as much as possible.

While I am not trying to improve my erg scores. I am curious to what extend my training will bring down my PBs. How often do you think does it make sense to retest a 2k in my case? So far I have done it every three months.