Concept2 Forum

Hi for the past seven weeks I have been doing three days a week, every other day of high intensity strength training. These are generally 20 to 30 minute sessions where i would do six to eight sets of back to back compound exercsies exercises including deadlifts, pull ups, back squats and presses and variations of these. The sessions are tough and pretty intense and am breathing heavy at the end and sweating.

What I would like to know is if it would be ok to do some indoor rowing intervals on the in between days (say 60 seconds on and 60 seconds off ) or am I just sabotaging my recovery / repair doing that?

It seems to be a bit of a minefield. I knwo the rowingh intervals are are an excellent non-impact exercise but don;t want to do it if I am just better off progressing my output in the three main strength training days (Monday , Wednesday and Friday)

Any advciew appreciated!!


Adrian

Folklore says six intense days a week will give you overtraining. Let us know. In any case what you do depends on your life plan. If you want to get and stay fit for the next fifty years or so with no risk of injury, so that at any time you can ride your bike 50 miles, swim a mile out to sea and back, climb a mountain or even go to work every day, what you need is endurance. The indoor component, if you use an erg, is likely to be say 5 to 10 km a day at low HR, around 70% of range.

This I suggest is longish low effort work, tho' you might disagree after an hour, so complements your heavy work rather than duplicating it, and could help recovery between weights sessions. The erg makes us pull the handle long distances (around one metre per pull, at least 20 a minute, so >20 metres per minute) at relatively low average force, maybe 60 kg. As you've guessed, this and other combinations = 200W exactly: rowing and erging are Work based sports.

I think we get best results on the erg if and only if technique is reasonably good. Expressed in numbers, this technique can let us deliver the Power 200 W (or Pace 2:00) at rate 20, or 2 W/kg body mass, but it depends on your shape and size. Whatever else you do, keep the drag low, the pull long and fast and the return slow. Posture (straight back, head up etc) is important too, as we might find ourselves pulling a thousand strokes a day.

Hurley1976 wrote:Hi for the past seven weeks I have been doing three days a week, every other day of high intensity strength training. These are generally 20 to 30 minute sessions where i would do six to eight sets of back to back compound exercsies exercises including deadlifts, pull ups, back squats and presses and variations of these. The sessions are tough and pretty intense and am breathing heavy at the end and sweating.

What I would like to know is if it would be ok to do some indoor rowing intervals on the in between days (say 60 seconds on and 60 seconds off ) or am I just sabotaging my recovery / repair doing that?

It seems to be a bit of a minefield. I knwo the rowingh intervals are are an excellent non-impact exercise but don;t want to do it if I am just better off progressing my output in the three main strength training days (Monday , Wednesday and Friday)

Any advciew appreciated!!


Adrian

Depends entitely on the intensity you use. Do them hard and it will be a dissaster. You proberly better change up your complete scedule. 6 days a week high intensity for the whole body is asking for trouble.

Hi, I would probably do 2 interval training sessions a week for a maximum of 6 weeks, then do 2 endurance sessions for the same period and start the cycle again.

6 sessions a week is to many, so five should be about right.

Your weight training should consist of 4 - 8 reps for 6 weeks then 10 - 12reps for 6 weeks then have a week off

Spencer