Concept2 Forum

Hi
I have used the C2 sporadically over the years but never in a sustained fashion. Turning 40 this month. I've been using kettlebells and barbell lifts for the past 20 years. Health and fitness is good. I used to run 2 times a week but I am conscious of this as I've got older and replaced with hill sprints and walking. Anyhow I been studying some of the tutorials and I get the workout of the day to my email. I want to row 3 times a week and use kettlebells on the other days. Should I use the workout of the day or should I look for a 3 day a week program?
Thanks
The goal is to use the rowing to improve cardiovascular health and reduce body fat. (As part of a cal reduction in diet)
Thanks in advance

As you don't have any specific goals I think you should do whatever you want to do. As a beginner you will lose weight and improve CV with any decent workout.

It's quite subjective for training as I have never followed a plan and I just change the distances / intensity as I feel like but there are a lot of good structured workouts & plans out there.

The best person to advise is Mike (mdpfirrmann) and I'm sure he will give you some advice as he incorporates KB training into his weekly workout

Dangerscouse wrote:As you don't have any specific goals I think you should do whatever you want to do. As a beginner you will lose weight and improve CV with any decent workout.

It's quite subjective for training as I have never followed a plan and I just change the distances / intensity as I feel like but there are a lot of good structured workouts & plans out there.

The best person to advise is Mike (mdpfirrmann) and I'm sure he will give you some advice as he incorporates KB training into his weekly workout

Thanks Stu but I'm a novice when it comes to lifting weights. I'm just keeping it really simple - I do swings 3X per week on top of my hard rowing days, but unlike you (Conor), I'm rowing 6 days a week and my main focus is reducing my 2K/5K/10K times. Personally, I love swings because they work so much - glutes, core, arms a bit and some quads (though I'm thinking if the quads are worked really well, it's a sign of bad form).

Shawn Baker who was a frequent contributor (and WR holder on a few sprints at over 50) uses a REALLY heavy KB - 176 lbs I believe. I know he incorporates it with rowing and lifting (he also does deadlifts and squats and many other things like heavy, heavy ball lifts, really creative stuff). He has workouts on Instagram but his stuff isn't for the faint of heart!

I just love KBs because for the home gym. I work from home and like to maximize the time I have for efficiency. I find with heavy KBs (I also have a C2 and an Air Dyne Pro) and a few heavy dumbells, there's no need for a gym, really, unless you want to work your max lifts. Personally, I'm beyond bragging how heavy my max lift is, it was never really all that great anyway and I'd rather be fit than the heavy guy going around the gym that can bench 400 but can't jog a mile. Just different philosophies.

Ideally, I'd like to eventually incorporate more Goblet Squats w/ KBs, more Turkish Getups and some other things. I love Turkish half Getups (just the upper body not worrying about the complex part getting off the floor, etc). I work enough legs now that just the upper part of that move is fantastic.

Whatever you decide, I'd look at T-Nation for ideas and Dan John and Pavel Tsatsouline's work for more ideas. I'm finding the heavier you go, the more important the form for your lower back.

I think the most important thing is finding workouts that keep you motivated. If you are motivated you'll row with more intensity, you'll feel beter, will lose more fat and will gain more motivation to keep your diet clean and work with yet more intensity . And on top of it, you won't quit

And it all depends on you and how fast you get bored with those workouts, a plan could be as simple as rowing 30 mins a day. There are plans out there with lots of variations that will try to get the best out of you, but at the end of the day the most important thing is doing something you enjoy and keeps you motivated.

3 days+2 optional from the Pete plan web: https://thepeteplan.wordpress.com/beginner-training/
Pete plan: https://thepeteplan.wordpress.com/the-pete-plan/
Jon plan, something based on the previous: https://quantifiedrowing.wordpress.com/ ... ttle-time/

If you are using barbells look for the stronglifts 5x5. That is worth reading too.

Just read as much as you can here and there and do whatever keeps your motivation high. You can even do a certain workout for a few months and then change it all around in order to prevent boredom. Intensity is the key.