Concept2 Forum

I am looking to drop my 2k over winter training for CRASH-B's. I am going to start the pete plan, but I was looking to add weight training as well. Would the weight training be most effective on the interval days or the steady state days? The weights could be done in a separate practice, or before one of the sessions.

As the recovery /steady state days are meant to recover IMO weight training on these days is ill-advised. So with a PP going that leaves only the interval/hard distance days for weights. That´s also what I did last summer during my PP-stint. It´s exhausting nonetheless and if done at the same day you won´t reach 100% for the weights (if done after rowing) or for the rowing (if done after weights) . So you probably have to make a decision and if your plan is a top/improved time at crash-Bs I would advise rowing first (in the day or training session) and weights afterwards. Again that is what I did last summer.

Forget the weights for now, too late. Save the weights for the off season. For CRASH B's you need erg time with an emphasis on some speed sessions.Do some long rows (10 - 15k) some hard 4000's or 5000's and the usual mix of Pete Plan work outs ( 2 x 2500, 4x 2000, 8 x 500). I've recently added 100m all out sprints to build power. What isdidn't tell us your current and target 2k time?

While I agree with the above as far as the rowing workout suggestions, I don't think some upper body stuff post rowing is a bad idea. I knocked 10 seconds off my PB in the Mid-Winter Meltdown here by doing so.

Eric308 wrote:While I agree with the above as far as the rowing workout suggestions, I don't think some upper body stuff post rowing is a bad idea. I knocked 10 seconds off my PB in the Mid-Winter Meltdown here by doing so.

It´s also a matter of doing muscle groups not much entertained during erging, like triceps or pectorals.

Galeere wrote:

Eric308 wrote:While I agree with the above as far as the rowing workout suggestions, I don't think some upper body stuff post rowing is a bad idea. I knocked 10 seconds off my PB in the Mid-Winter Meltdown here by doing so.

It´s also a matter of doing muscle groups not much entertained during erging, like triceps or pectorals.

Great point. Most the the "upper body" stuff I was referring to was a lot of triceps push downs (cable), flies, and pec deck work.

A lot of it depends on what kind of weight lifting you do. It can range in intensity from near max with few reps per set for building bulk (not much help for improving rowing) to multiple reps with relatively light weights. Another factor is the amount of time spent. How many different routines? how many sets per routine? A short workout (less than an hour) of moderate intensity after an erg piece probably has no detrimental effect, but a couple of hours, even at a moderate intensity, would make a long. tough day out of it after a heavy erg piece. The same might be said of a shorter session of high intensity resistance work.

And the point brought up in a couple of responses about working those muscles not used in rowing is particularly important.

Backseat coxswain wrote:Would the weight training be most effective on the interval days or the steady state days?

That's a very good question, and I'm trying to find a solution myself.

I've been doing Pete Plan/Wolverine Plan for about 10 weeks now, and still can't squeeze in the weight training.
On interval days I go really hard (95-99%) for 60', and I feel that weights would do more harm then good after those sessions.
Steady days are in between the intervals and should almost be a rest period. I do those for 60-90', and weights would still be wrong afterwards. Weights before erg doesn't seem right to me.
One more trouble is that I get muscle ache after weights that jeopardizes next tree days on the erg.

I'm thinking of trying a 8 or 9 day week, or just sacrificing one week a month to focus on muscle groups that complement those used on the rower.