Beginner Training - Weekly Plan

[Phoerig]

I'm in the process of integrating rowing into an overall workout regimine... Please review my general approach and provide feedback:

(I'm also working on my rowing form, using various online videos and making gradual improvement... Will post my a video of my form in a separate thread for feedback)

Rowing - I'm following the Pete Plan (5000m, 6x500, 5000m)... And have added an extra workout or two for the first couple weeks.

Lifting - I'm only lifting twice a week, focus is on general chest, back, and leg strength. I do seated cable rows, body weight rows, benches, incline benches, leg presses, and squats.

My goals are really just general health and fitness... Would like to add some muscle and lose bodyfat. My rowing time is a secondary priority. My times now are around 22:00 for 5000m and 8:40 for a 2000m.

Ay suggestions for how to plan each week? Should I lift more? How many sessions can I complete of each without overtraining?

[gregsmith01748]

Pretty ambitious plan.

What's your age, height, weight and fitness level? With the number of sessions you are planning, I think the main concern would be adequate recovery.

[Phoerig]

Thanks for the initial feedback.

Age - 42
Height - 6'
Weight - 205

Fitness Level - Below Average. While I'm not significantly overweight, I am now just beginning to rebuild the strength and stamina I had 5-7 years ago.

[jamesg]

Five to ten km a day at 200W, rating 20, will get you fit in no time, without overtraining.

[Crayon]

Does everyone lift weights between rowingpasses?
just bought a c2 D. we just got a kid and dont have time/feel like going to the gym anymore.
should i lift some at home? got some weights at home but beginning to think its quite borring:)
170cm 60kg 27yrs old.
i dont mind gaining 8-10kgs, but been trying for last 7yrs to gain without result.

[Cyclingman1]

Does everyone lift weights between rowingpasses?

Of course without a worldwide poll, scientifically correct, one cannot answer the question. However, I'm certain the answer is "NO".

Younger rowers, especially those in HS or college programs, probably do.

One can gain a lot of power and muscle from rowing short, hard intervals with high drag factors. You don't need weights.

As far as weight gain, I contend that a fit person will weigh what they should based on the kind of activities one does.

[hjs]

Does everyone lift weights between rowingpasses?
just bought a c2 D. we just got a kid and dont have time/feel like going to the gym anymore.
should i lift some at home? got some weights at home but beginning to think its quite borring:)
170cm 60kg 27yrs old.
i dont mind gaining 8-10kgs, but been trying for last 7yrs to gain without result.

People who can't gain weight simply don't eat enough. You need to have an energysurplus to gain weight, if you don,t train that would be fat mostly, if you do serious weight for a few times a week on the big exercises you will gain muscle.

Aerobic work and gaining muscle don't go well together, so if you want to gain weight you have to stay away from big meters. And just rowing will not build much muscle, for gaining weight you have to work your fast muscle fiber, those work anaerobic. Aerobe work is done by the slow muscle fibers, those have not much potential for growth.

So hit the big weights, stay away from lots of longe work and eat!!, keep on eating more till you see you weight going up, that weight will be muscle plus some fat. That does not matter, after you reach a weight you like, focus on getting lean again. Keep going the weights, but eat less and increese the meters for rowing. If you do it well you will keep most of the muscle you have won.

[Crayon]

thank for reply, i know the rules of energy in and out. But really dont matter how much i eat.
Any1 got any experience with gainer?

[hjs]

thank for reply, i know the rules of energy in and out. But really dont matter how much i eat.
Any1 got any experience with gainer?

If you don't gain, you don,t eat enough, keep on eating more untill it is enough.