Concept2 Forum

Hi,
I know I've posted a lot recently but this is because I should be getting an ergo very soon. All of my crewmates go to weights sessions every week. But it is hard for me to go, especially because my mum says I can't go every day.
I was wondering once I get my ergo if there is any way of mimicking the strength training you would do in weights on an ergo. Are there any workouts that would give me an advantage for seat races/ergo TTs?
I am mainly wanting to improve my strength as this is my weakest factor.
Thanks Scott

There are plenty of body weight exercises you can do at anytime; push ups, pull ups, squats, step ups, ab crunches, isometrics, etc. Get a couple gallon milk jugs filled with water for homemade weights. Get creative.

On the erg for strength, set the drag factor very high and do long, slow, powerful strokes, do arms only, arms and back. Be careful with your back on these - slow, controlled, with lots of power, you know, the strength part.

Good luck!

Surely you can score some used weights and barbell cheap! I did, off ebay. Saying that, i notice you're only 14 so access to money maybe a problem. Get mom to treat you if so she should be happy and supportive that her sons taken this path towards an active healthy lifestyle

And as mentioned there are plenty of body weight exercises you can do at anytime.

Thanks for the replies. I was kind of looking more for workouts on the ergo for increasing strength and power otw/ergo...
Thanks

The new sealand double does zero weights, both otw and on the erg very fast. 2k and above strenght is not so important.
You not being strong is mostly your age.

hjs wrote:You not being strong is mostly your age.

Indeed. Eat well, keep doing your rowing and any other physical activity you currently do and you'll fill out as you get older. When you get into your later teens and early twenties and have more independence you can hit the weights if you want to, but as far as being a fast rower they're not all that important.

That said throwing in some push-ups, pull-ups isn't going to hurt and if you get to the stage where you can do a decent number of each it'll set you up with a nice foundation from which to do upper body strength training with weights. Some core exercises wouldn't be a bad idea either.

Wouldn't sprint distances (100-500m) be more similar to hypertrophy and strength gains?

I was more wondering what kind of distances or time intervals should I do for increases in strength and power output.
Should I be doing 4 minute intervals, 1000m, 500m, 250m even 100m. Any suggestions for ergo training would be appreciated. Also if I was doing bodyweight exercises should I fuse the two into a single workout to make the exercises more bearable. Trust me, I hate bodyweight as I have worked planks and squat jumps to death. Is there a better way without the exercises? You say the NZ team do no weights. What sort of strength training would they be doing instead. Are middle distance intervals with less number of intervals more effective than short distance/sprint intervals for muscle/strength/power gain. Should I rate high or low to improve the effectiveness of the training.

Scott Lewis wrote:You say the NZ team do no weights.

Hamish Bond and Eric Murray didn't. I don't know whether other members of the New Zealand team did/do weights.

What sort of strength training would they be doing instead.

As I understand it, none. They simply did lots of OTW training and lots of erging.

To answer your question: I don't think the erg can be used all that effectively to build strength. You'll get some from using it of course, but I think that the only workouts that really target pure power/strength are very short sprints (250m or less) but those are very taxing on your body so getting enough volume in to increase strength/power is very difficult compared to simply squatting, deadlifting, power cleaning etc.

But honestly I don't think your weakness is your strength/power output. Your weakness is that you're fourteen, and the great thing about that weakness is it goes away by itself. In a year or two, if you keep rowing/doing whatever else you're doing and eating/sleeping well, I'd bet you'll have put on muscle and be a lot more powerful than you are now. If you focus on building your aerobic base now, then when you get that extra power you'll already have the engine necessary to use it.

JerekKruger wrote:

Scott Lewis wrote:You say the NZ team do no weights.

Hamish Bond and Eric Murray didn't. I don't know whether other members of the New Zealand team did/do weights.

What sort of strength training would they be doing instead.

As I understand it, none. They simply did lots of OTW training and lots of erging.

To answer your question: I don't think the erg can be used all that effectively to build strength. You'll get some from using it of course, but I think that the only workouts that really target pure power/strength are very short sprints (250m or less) but those are very taxing on your body so getting enough volume in to increase strength/power is very difficult compared to simply squatting, deadlifting, power cleaning etc.

But honestly I don't think your weakness is your strength/power output. Your weakness is that you're fourteen, and the great thing about that weakness is it goes away by itself. In a year or two, if you keep rowing/doing whatever else you're doing and eating/sleeping well, I'd bet you'll have put on muscle and be a lot more powerful than you are now. If you focus on building your aerobic base now, then when you get that extra power you'll already have the engine necessary to use it.

Thanks Tom. Sorry I'm just impatient. Yeah what sort of types of training would you suggest considering we work a lot on SS OTW and on the ergo. What are some good middle/shorter distance pieces?

Scott Lewis wrote:Thanks Tom. Sorry I'm just inpatient.

Hah, no need to apologise. That tends to come with being young as well, but I'm 33 and am still impatient about my training (though hopefully not as much as I used to be).

Yeah what sort of types of training would you suggest?

From a strength training point of view there's not really much that will work better than weights. For upper body you can go a long way with purely bodyweight exercises, but it's hard to find lower body exercises that will really challenge you (it can be done, but usually requires improvised equipment and is a bit of a pain in my experience).

As for your erg, I'd use it for what it's best at: building up rowing specific fitness. You're already part of a rowing club right? So presumably you're already doing OTW and erg sessions. If so then I'd just use your own erg to get some more steady state metres in the bank.

Bodyweigh exercises can do a lot. Think pullups, pushups and squats, 1 legged squats build serious legstrenght.

One other important point, EAT, every meal protein, fats, but be carefull with empty carbs.

hjs wrote:One other important point, EAT, every meal protein, fats, but be carefull with empty carbs.

Oh trust me I eat tons. I eat my parents out of house and home. I'll try the one legged squats.

JerekKruger wrote:If so then I'd just use your own erg to get some more steady state metres in the bank.

Max I can do for SS is 30'-60' as I have a lot of stuff on. But yeah when I get my erg I'll try clock in some 30' 60' 5ks and 10ks.

Think you missed this from Cyclist 2:

On the erg for strength, set the drag factor very high and do long, slow, powerful strokes, do arms only, arms and back. Be careful with your back on these - slow, controlled, with lots of power, you know, the strength part.

Exactly what you asked for and what former Cornell rowing coach John Dunn recommends for erg workout concentrating on strength only.

jackarabit wrote:Think you missed this from Cyclist 2:

On the erg for strength, set the drag factor very high and do long, slow, powerful strokes, do arms only, arms and back. Be careful with your back on these - slow, controlled, with lots of power, you know, the strength part.

Exactly what you asked for and what former Cornell rowing coach John Dunn recommends for erg workout concentrating on strength only.

Thanks everyone.

On the erg for strength, set the drag factor very high and do long, slow, powerful strokes, do arms only, arms and back. Be careful with your back on these - slow, controlled, with lots of power, you know, the strength part.

Will do this as well.
Found a good alternative for weights. Jump squats with a heavy backpack. It killed my legs which must be a good thing...
Thanks everyone!