Weight lifting routines.

[bscastro]

Greetings,

If you lift weights in addition to rowing, what do you do? What exercises, number of sets, etc. and how do you schedule it around rowing?

I'm not looking for a debate on whether weightlifting is good or bad for rowing. Instead, for those who do it, I'm just looking at how you schedule it around your rowing training.

Thanks,
Bryan

[Chad Williams]

Over what distances are you aiming to improve over? I do a 6 day split at the moment but am concentrating on pure power erging. These sorts of weights sessions will not help you in achieving great 10000m times.

I do mix the weights with erg session, but my erg sessions are very short and all power based.

[Jack S.]

I lift Saturday, Monday and Weds. I row Sun., Tues, Thurs. Most of the time I also include 1x500m sprint immediately following my Saturday weight training.

As far as weight training goes, I do full body routines with compound and multiple compoud movements only. I do one squat, one push and one pull exercise. I do the following lifts; Squat, Front Squat, Deadlift ( count the DL as both a squat and a pull), Bench Press, Push Press, Press, Clean and Jerk, Snatch and sometimes bent rows. I may stop snatching as it sometimes aggravates an old shoulder injury. I do 5 sets of 5 reps except the Oly lifts which I do singles on.

[Lincoln Brigham]

Chinups, pullups, snatch, back squat, front squat, overhead squat, clean, deadlift, press, push press, handstand pushups... Sets and reps vary. Often I'll pick two or three and give myself 20 minutes to get as many reps of each as possible in that time. Or pick one exercise and 4-8 minutes. That's some of what I do, YMMV.

[rtmmtl]

Greetings,

If you lift weights in addition to rowing, what do you do? What exercises, number of sets, etc. and how do you schedule it around rowing?

I'm not looking for a debate on whether weightlifting is good or bad for rowing. Instead, for those who do it, I'm just looking at how you schedule it around your rowing training.

Thanks,
Bryan

http://www.concept2.co.uk/guide/pdfs/tr ... pter_7.pdf

[JoeCruse]

I try to lift 3 days/week and row 3 days/week right now. For lifting, I just switched to an upper body/lower body routine. On upper body day, I do barbell rows (5x5), overhead presses (3x10), chins (ladders), pushups (3x12), pullovers (3x8), curls (1x10), wrist roller (1x14), and some ab/core work. On lower body day, I do barbell squats (3x8), stiff legged deadlifts (3x8), front squats (5x5), calf raises (3x18), farmers walk (1), and ab/core work. I may throw regular deadlifts in there on 5x5, and go from dumbells to barbells on the press.

I usually lift on MWF, and alternate the workouts. I would otherwise do a full-body workout 2-3 days/week, with exercises like the above used. I erg on TTHS, still working on building up a base, since I'm new to erging.

My focus is to gain strength and overall fitness, so if you're focus is to help with your sport (OTW rowing or erging), your lifting routine would possibly differ from mine.


ps. Yo Lincoln!!!

[johnlvs2run]

I'll pick two or three and give myself 20 minutes to get as many reps of each as possible in that time. Or pick one exercise and 4-8 minutes. That's some of what I do, YMMV.

I'm doing something similar to this, 5:00 of rowing/pulling type motions with a 20# bar, 5:00 of various pullovers with 10# of handweights, then 5:00 of pullups on a rollerboard. I've been doing these a few days in a row at the start, then alternating pairs of days for two or three weeks, then laying off them for a month or so then repeating.

[Steelhead]

Greetings,

If you lift weights in addition to rowing, what do you do? What exercises, number of sets, etc. and how do you schedule it around rowing?

I'm not looking for a debate on whether weightlifting is good or bad for rowing. Instead, for those who do it, I'm just looking at how you schedule it around your rowing training.

Thanks,
Bryan

I do a 6 day split routine (Olympic free weights except for lat machine): M & F - Chest & Shoulders; T & T - Back & Arms; W & S -- Legs. Chest & Shoulders: bench press (warm-up sets of 135 before handling the heavy plates); incline press; butterfly press; pull-down/french press; dips, military lift; upright row; Back & Arms: pullups; lat machine; curl bar; concentration curls; Legs: Squats & Dead lifts, calf raises. I typically do three sets of 8 reps, then one set of 5 reps; then one set of 3 reps; then 1 set of 1 rep (maximum -- except for dips and pullups which are just 3 sets of as many as I can do); once I can do all of the foregoing sets and reps, I then increase the weight and start working on the pyramid until I achieve a new max; sometimes if I feel like it, I will go up the pyramid on some lifts and then back down -- awesome killer.

I also erg one hour each day: sometimes before I lift and sometimes after (sometimes way after like today, I lifted around 7:00 a.m., then at 8:30 a.m. I cycled 90 minutes; then at 2:00 p.m. I walked/jogged six miles; and at 6:45 p.m. I started my one hour erg -- this is Saturday so I had extra time to exercise). I use a Model B so the drag factor is quite high naturally -- so it is more like rowing a boat which contributes to the overall weight training workout.

Not too bad for a 61 year old.

Now I am going to go eat!!