Training Plan

[sentinal93]

Hello all,

After having rowed for 4 years competitively on my college team, I spent the last year running, biking, lifting, some erging, etc. I suppose I needed a year to get some variety into my exercise program. In any case, I'm ready to get back into rowing. I'm trying to come up with a training program that will get me into good shape by crash-b's next February.

In college I spent a lot of time rowing my own plan, which proved pretty effective. It actually turned out to be somewhat close to the wolverine program, with the overall mentality of "row hard." (I don't know of a plan that would be successful without that mentality.) In any case, I've recently read through some journal and scholarly articles related to rowing, and this is the general timeframe I've compiled for a potential February peak:

Phase I July - August
Weight Training for Muscle and Strength - Three Days per Week
Low Intensity Endurance Training
4 - 5 sessions per week
- 10k, hour, half marathon @ 18 - 22 spm
- 5k, 10k @ 24 - 28 spm

Phase II September - December
Interval Training for Aerobic and Lactate Capacity, Near Maximum Intensity
Weight Training to Maintain Muscle - Two Days per Week
5 sessions per week
- 1 long piece: 10k, hour @ 18 - 22 spm
- 2 middle length: 2 x 2k, 5k, 10k @ 24 - 28 spm
- 2 sprint: 4 x 1k, 8 x 500m, 2 x 2000m @ 30+ spm

Phase III January - February
Maximum Intensity Endurance Training
4 - 5 sessions per week
- 3 sprint: 4 x 1k, 8 x 500m, 2 x 2000m @ 30+ spm
- 1 sprint: 5 x 200m, 8 x 100m @ 38+ spm

I'm planning out still working out the details of erg pieces and specific lifts, but does timing and number of months spent seem to make sense?

-Eric

[Englishman116]

Phase I and Phase II look really strong. As far as Phase III, you should still substitute a few longer rows in those sessions, possibly 2-3 per week. This will prevent from overtraining at the peak of your fitness level.