Concept2 Forum

Hey all, I'm 17, 65Kg, 176cm.

Current erg time is 7:14.8, which is my season best, I did that yesterday.
Best erg time was 7:03.8 at the end of last season about 6 or 7 months ago, when I was 63Kg

As part of school rowing we train 6 days a week, normally two sessions a day, sometimes three, sometimes one, but it comes out on average about 12 sessions a week.

They are not highly physically demanding, normally only very technical, long distance pieces.
About 3 times a week we do resistance training in the gym.
We have ergs maybe 2 or 3 times a week, normally UT1/AT intervals such as 2x15' or 3x12'

I have about 7 weeks to break 7. The first 3 weeks, I will still have school rowing so I probably can't train as hard.
The last 4 weeks are mine to do whatever training I want.

For the next 3 weeks I was thinking I would do tabata every night 6 times a week just as an extra bit of training. I do it with a 10kg squat bag and jump, or on the erg.

Is this a good idea/does anyone have a better alternative?

And what sort of workouts should I be doing during the 4 weeks of my own time? This is where I will be free and have a lot of time so I would like to get most of my training done in this time.
Some workouts I was thinking was 8x2:30 at 2k pace with equal rest; 4x4' with 4' rest, but each 4' work is a tabata set.
And I don't really have much else at the moment. I'm looking for performance workouts that will make me faster, i am not looking to lose weight or anything.

The reason for wanting to do a lot of work is because I want to break 6:45 before the season is out. That will be about 7 or 8 weeks after the 4 week period, so about 15-16 weeks from now.



Cheers guys

You do plenty, proberly to much, not training will make you faster, but recovery from that training. The best what could happen is getting a Growthspurt. Eat well, sleep well, forget doing extra 12 sessions a week is a lot. If yo ould want yo buid a peak those sessions should come in place of the current, not on top.

As above, not to be negative but you need more height and more muscle mass to get to 6:45 and thats only going to come naturally with age, hopefully before the age of 45 !

Not sure getting to 6:45 will be possible in the near future, that's a lofty goal at your current weight and based on your current times.

From what you posted, it sounds to me like you may not be getting much quality work. I think for HS practicing 3 times a day is complete overkill. Even two sessions a day, depending on what you do on each one, may be too much.

I would suggest lots long and slow, with 1-2 high-intensity sessions per week.

I wouldn't suggest doing 6 extra ergs on top of the 12 practices you already have with school. You are going to burn out very quickly and quite possible overtrain.