Need a Program to Develop Power

bloomp · Post by **bloomp** » March 30th, 2009, 3:42 pm

1k-2k warmup = 4.5-10 minutes, depending on how you pull

4x500 = with 2 minutes rest between, that'd be 15.5 minutes, with 3 minutes rest, 18.5 minutes - assuming you pull a 1:52.5 across all 500s (7:30 for the 4x500)

1k-2k warmdown = 4.5-10 minutes

so yeah, at most that'd be 40 minutes. i'd like to stress that a 40 minute steady state at a low stroke rating would be better, but if that's what you're gonna do, then do it well

ThatMoos3Guy · Post by **ThatMoos3Guy** » March 30th, 2009, 3:45 pm

Might want to take a look at this article. The author has some solid exercises for building up strength. Tips for on an erg, in the weight room or on the water. Might want to try some of them out.

http://home.hia.no/~stephens/rowstre.htm

EricD · Post by **EricD** » March 30th, 2009, 4:42 pm

Thanks, that article was really helpful

And bloomp, in the 500m pieces should the resistance/damper setting be normal, or should I have more resistance?

yehster · Post by **yehster** » March 30th, 2009, 8:41 pm

I think you should work on getting more comfortable at *higher* ratings. I would not increase the resistance setting on the damper.

My reason for suggesting a simple 500M piece is that you already have other training with your team. If you can pull 1:59 comfortably for 500M after an intense workout with the team, you'll be more confident in holding that 1:59 for your erg test. You can turn that 500M piece into 4X500M or whatever as time allows. Hopefully your coach will have more suggestions.

iain · Post by **iain** » March 31st, 2009, 6:12 am

I too think that rapid improvement will come from upping the rating. when doing intervals take a long rest between of 2 x the length of the exercise or more. Say 1' on 2' off. That will allow you to really concentrate on maintaining fast hard strokes. I would aim for 1:55 on these to make your test pace seem comfortable. Rating shold be taken up gradually from 30 (i.e. 2 faster than used on your test) to 38 or so. Concentrate on keeping a good rhythm in your breathing. If your patterhn of breathing changes (e.g. to 2 breaths per stroke) then try and maintain this from the start. trty and finish the last as fast as you can, shortening your slide and using more body and arms if your legs stop working properly. This is a good technique to maintain your pace in the final dash and can gain a precious second on the sprint as you can start earlier knowing that your pace won't drop off even after yopur legs go. If your legs are still strong at the end of a 2k (or you can talk within 5 mins) you could have gone faster!

Best of luck

Iain

EricD · Post by **EricD** » April 1st, 2009, 2:32 pm

Did a 500m piece yesterday and pulled a 1:46, stroke rate was between 26-28.

Thoughts?

EricD · Post by **EricD** » April 1st, 2009, 8:52 pm

I just talked to my coach literally 10 minutes ago after practice.

He said that power is the ONLY thing I need. Apparently I have great technique, a great attitude, everything is great, and having more power would just make me that much better.

I'm feeling pretty good right now

On a side note, he said that he prefers good technique over power. I'm not in our lightweight eight, I'm in a flyweight four at the moment stroking it... He said that I could without a doubt make the lightweight boat faster, but he wants to make as many boats as fast as he can as possible to maximize the winning potential at St. Catherines high school regatta in Ontario.

InnerFight · Post by **InnerFight** » April 2nd, 2009, 12:35 am

Hi Eric,

I was pretty similar to you when I was your age and its pretty natural.

You should take a look at my site www.innerfight.com I think it could be really helpful for you as we do a lot of compound movements all related to power and also incorporate a lot of rowing into our work.
It is obviously working well too as I posted a 1:19:8 for 500m not so long ago and I did not do any rowing specific training. I just worked on my InnerFight workouts and got that result. So your coach is probably very right and I am sure www.innerfight.com can help you.
Let us know how you get on.

Markopolo400 · Post by **Markopolo400** » April 2nd, 2009, 1:38 pm

Start weight training, specifically squats, high pulls, and power cleans.

konarzewski · Post by **konarzewski** » April 2nd, 2009, 2:28 pm

EricD wrote:Did a 500m piece yesterday and pulled a 1:46, stroke rate was between 26-28.

Thoughts?

Well done. That performance predicts a 2K in 7.44.
See Paul's Law on http://www.machars.net/# (scroll down because it's at the bottom of the page).
Keep working on the faster rates. You're much better than you think you are!

EricD · Post by **EricD** » April 3rd, 2009, 2:52 pm

Yes, but I can't hold at 1:46 for 2k...

ThatMoos3Guy · Post by **ThatMoos3Guy** » April 3rd, 2009, 3:07 pm

EricD wrote:Yes, but I can't hold at 1:46 for 2k...

a 7:44 isn't a 2k at a 1:46. He's saying based on the 500m at 7:44 is very possible.

bloomp · Post by **bloomp** » April 3rd, 2009, 11:07 pm

Yeah, based off Paul's law (which is usually accurate for a moderately trained rower), you should be able to hold a 1:56/500m for a 2000m piece (giving you a nice 7:44).

How do you row your 2000m pieces? The only thing I can think that would prevent you from pulling at your predicted split is that you 'fly and die', or start off too hard. It's a usual tendancy, especially for younger rowers (I did it until recently, i went and visited my high school a few weeks ago for their practice and most of them did it). You need to either find YOUR pace and stick it, or be capable of going negative with your splits.

e.g.]
Race Plan Consistency:
Start at a 1:56/500m, 28spm
First 500m @ 1:56
2nd 500m @ 1:56
3rd 500m @ 1:56
last 500m @ 1:50-1:52

That plan just requires you stick within .5 seconds of your goal split (going over/under occasionally is okay). But you can mentally TELL yourself that going over 1:56 for any stroke is BS. You should always ignore the pain for that last 500m and try to drop the split as much as possible

Race Plan Negative:
Start at a 1:58/500m, 28spm
First 500m @ 1:58
2nd 500m @ 1:57
3rd 500m @ 1:55
last 500m @ 1:54

This plan makes it more difficult, as you don't settle into a comfort zone, but you force yourself to work harder. As you can see, the splits average out to a 1:56 (mind you nobody can perfectly orchestrate that change every 500m, but try to do as best as possible), and it usually lets you get into a better aerobic 'zone' (you start a little easier to extend the time before you go into anaerboic glycolysis). I started doing this for my last 2 2ks and PRd on both. My 2k yesterday started at a 1:53 for the first 600 or so, then a 1:51 for the next 500, then i held 1:49 consistently for another 800 before sprinting it out.

Or maybe you already do that! But keep up the good work man

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