Sprints and Stuff- training/questions 1k and below

[hjs]

Want to do some faster short distance pieces this year. Still staying lightweight.

Looking <3:05 1k and <1:25 500 (about half a split PB in each) any advice on erg sessions that would be conducive to these goals and what scores I should be looking to hit for those sessions would be greatly appreciated. I did my PB's on these distances with pretty much no speed or power work nearly 2 years ago and I think I could get decent-ish times for a lightweight over them if i trained more specifically for them. I know most of you are a lot bigger and stronger so it may not be a direct cut and paste = success but any advice is welcome

Shawn more or less introduced the "Bulgarian method" from weightlifting to rowing. Often doing TT, just below max, starting with lower spm and building that up. No interval work.
It seemed to work pretty ok, for the 1k, in my view a bit less.
You can read the thread back, but roughly you can start at rate 24 for instance on 1k, and pick a doable goal and slowly work you way up.

[Shawn Baker]

Rate 30 500m- not bad, prefer 1:20.0

Stuff at gym after

[Rod]

I've just done 100 metres in 17.4. That's an average pace of 1:27.0 at 52 spm.

I don't normally do short sprints so hadn't trained for it...my back is now complaining rather loudly!

It was for a competition in a group of Lightweights that I help to run on facebook. If any Lightweights reading this want to join in they're very welcome.(we do one challenge per month based on the 12 ranking distances/times).

The leader of this months 100m challenge so far has done 15.2 at 67spm and he's 62 years old!

It sounds easy...''only'' 100m but boy it's a tough thing to do so hats off to anyone who does a lot of this kind of stuff!

[cannondalerugby5]

Rate 30 500m- not bad, prefer 1:20.0

Stuff at gym after

Not bad - I would be wooping around the gym
If I could get 1.21.9 and I can hang up my trainers

[lindsayh]

The leader of this months 100m challenge so far has done 15.2 at 67spm and he's 62 years old!
It sounds easy...''only'' 100m but boy it's a tough thing to do so hats off to anyone who does a lot of this kind of stuff!

Even the 100 is tricky to do really well.
Steve Roedde is a very special athlete of course!

[Shawn Baker]

Just a quickie today

1k- 60 strokes at rate 30 at 1:26.3 (around 680m) then coast, then sprint out last 100m (was seeing 1:23s)

176lb KB swings x 30 straight reps (most I've ever done)

Noted a lifetime lowest heart rate today (53bpm) while sitting on rower (likely lower I was laying down)

19 days into Zero carb project- this was a fasted workout- followed by crushing a 1.2lb ribeye

[Edward4492]

Hey Rod, not sure how much you know about Steve. He's quite the anomaly. Take a look at the 60 LWT WR's. It's really quite remarkable.
WR's at 100m and the marathon ( and quite a few others).He never quite got the 2k, but has a couple of hammers. The man's capacity for work is unparalleled. Prior to his 2014 hammer he did 8 million meters in 10 months; and he wasn't just sliding back and forth. His training regimens would choke a horse. Total outlier (and a great guy!).

For the record my best 100m is 17.8. Like Lindsay said, it's tricky. You can blow it in the first two or three strokes. I stopped doing them for the same reason you mentioned.....my back!

[hjs]

500 again, still going for 122 rate 34

122.2 again, proberly not bad. Did a 5k and weights yesterday.

122.0 21.5 22.0 22.0 23.0 rate 33/37/33/33/40

Slipped off the seat after 100m, took some effort getting back on. And took one extra stroke at the end.
Rating per 100 meter is off, the rounding makes it so bumpy. Drag was 150

[Shawn Baker]

Solid Henry!!

For me today

500m with rate 30 cap- 1:20.3- felt good with no fade at the end

Followed by 540lb deadlift (no belt, DOH hook grip)- most I've pulled in 3 years or so!!! (Not bad)

Plyopushups off 10" box x3/20lb med ball push press releases to about 18 ft x 3-- 10 sets

Jump rope x 1,000 (10x1000)

Very good energy

20 days now on meat and eggs only diet

[bags]

Interesting to note that the lightweight mens 1k WR is 2:54.2. Jason Osbourne. <6:05 2k I believe, not a tall man if I remember correctly. Around 5'10.

While im pretty sure this is a 'weak' world record, as the LM 2k WR is 5:56.6. This lightweights pulling 1k's people on these boards are close to/pulling but nowhere near the max power output of them, nor would he be inclined to train for much except 2k seriously as he's an olympian OTW rower.

How would a lightweight tackle sprint work in such a way that they could still stay lightweight. Powerlifters are a close approximation I guess, as strong as possible but still weight restricted. I would think sprint training for a lightweight rower would be considerably different, at the top end of performance, than that of a heavyweight. The actual rowing may be the same but weights very different. Styles come into it a lot as well. Jerimie Azou (second fastest LM 2k) would beat stephansen (WR LM 2k) judging by their training and 2k styles alone, stephansen is all rate and little build in his 2k, Azou only rates around 32/33 for most of his 2k and big power in the last 500 rating ~40. Also Drag a bit higher (150 I think) which probably explains the lower rate. He also does a lot more weight training from what I gather, quite big for a lightweight too.

Just rambling more than anything, a long way away but a sub 3 minute 1k as a lightweight would be quite nice for me at some point. ~4 split PB

[Shawn Baker]

Another 1k- this time 65 strokes rate 30 and 1:26.5 (to 725m) then coast until 900m then sprint it out (saw several 1:22s)- felt not too bad

Gym for just a bunch of high acceleration med ball work

Finish with 600 rope skips (3x200)

Tomorrow planning a rate 35 500m

[hjs]

35 should already be pretty fast.

[Shawn Baker]

https://m.youtube.com/watch?v=mj0AR7ZgFOE

Ok so new 500m 50+ world record-see video

Not bad

Gym afterwards

Jump squats 185lbs x 3/3 consecutive broad jumps x 8 sets

60lb med ball throws 8 x 3 reps

250 jump ropes

[hjs]

https://m.youtube.com/watch?v=mj0AR7ZgFOE

Ok so new 500m 50+ world record-see video

Not bad

Gym afterwards

Jump squats 185lbs x 3/3 consecutive broad jumps x 8 sets

60lb med ball throws 8 x 3 reps

250 jump ropes

Congrats, but surely more to come given you pb a few months back.

[GJS]

Super effort, Shawn.