Newbie 500m Training advice

[Ginoc]

Hi all,
I have recently bought a new concept2 for a comp coming up next year. The only time I have done a 500m sprint I pulled 1.21.9 in my gym which was several months ago. A bit about me I am 190 cm and 122kg I do strength training 4-5 times a week. I have looked online and here for some tips of preparing for 500m sprint. Has anyone got any more tips for me I am trying to absorb as much information as possible. For the time being I plan on continuing with strength in the morning and row at home at night.
Any advice greatly appreciated.

[JMac]

Here's what helped me:

250m/300m intervals at max effort with 5mins rest.
1 minute/400m rows at max effort (1 or 2 per training session with at least 5 min rest if you do more than 1).
A few reps of 100m rows at max effort. Secure erg to the floor somehow, sandbags on the front worked best for me.

[hjs]

Depending on how strong you, just getting fitter will help a lot, raw strenght is very important but 70/80 seconds is still a long time, aerobic fitness is usefull.

[Ginoc]

Here's what helped me:

250m/300m intervals at max effort with 5mins rest.
1 minute/400m rows at max effort (1 or 2 per training session with at least 5 min rest if you do more than 1).
A few reps of 100m rows at max effort. Secure erg to the floor somehow, sandbags on the front worked best for me.

Great thank you, that was going to be my next question the erg lifts of the floor while I am using it at max effort during a wod but watching sam loch videos his stays put. If it lifts is it a case of over use of the arms?

[Ginoc]

Depending on how strong you, just getting fitter will help a lot, raw strenght is very important but 70/80 seconds is still a long time, aerobic fitness is usefull.

Thank you aerobic is definitely something I need to improve.

[JerekKruger]

Great thank you, that was going to be my next question the erg lifts of the floor while I am using it at max effort during a wod but watching sam loch videos his stays put. If it lifts is it a case of over use of the arms?

Remember that Sam Loch was an Olympic rower, it's safe to say his technique is pretty good. For the rest of us I suspect that the erg moving around during max effort is hard to avoid and finding a way to hold it still is the next best thing.

I've not much to add to what Henry and JMac said. I assume you're already doing squats, deadlifts and some sort of heavy row, but if not those would be the exercises I'd focus on, plus others to keep balanced and healthy. If you're able to do them heavy power cleans should help you develop a powerful hip extension, as would heavy kettlebell swings (though it can be hard to find heavy enough kettlebells).

Beyond that, as JMac says you'll probably want to do a fair amount of sub-500m max rows with plenty of rest between them and as Henry says you'll need to do some aerobic work at least as otherwise you'll tend to hit a wall in the last 100-200m of the 500m.

[Shawn Baker]

Raise foot rests, do a lot of 500s

[hjs]

Re moving erg. Normal, put heavy stuff on the feet. Weights, bags etc.