Weight Training Help

[raotor]

Hello,

Having a 4 sessions per week training programme on the erg I was thinking about improving basic strength by incorporating a weight training element to my workout regime and was wondering if there was some online guide or ideas from others out there already doing such training. Just to be clear, the weight training I want to do is to improve strength with respect to rowing and not more generalised purposes.

I don't have the facilities to use free weights in any such training programme, but I do have access to what I think are the key weight machines for rowing muscle groups. These are:

* Leg press - I assume the sit down equivalent of squats
* Low row - sort of sit down bench pull
* leg curl
* Leg extension -reverse of leg curl
* Shoulder press - raising arms above head and down to shoulder level

I used to do circuit training for rowing many many years ago and I seem to recall the emphasis was on reps rather than heavy weights.

If anyone could recommend which of the above equipment would be useful and an idea of weight and reps given I am 47 years old, 77kg and have reasonable CV fitness and general health.

I understand that specifics cannot be provided, but a starter programme guide would be helpful.


Regards

Steve

[sharp_rower]

Seems to me you are missing core strengthening exercises (abs and lower back). It's my understanding that core strength is necessary to maximize the amount of leg power you're able to transfer into the handle.

[macher]

I'm doing this routine as suggested by another poster.

http://www.c2forum.com/viewtopic.php?f=4&t=17203

[RogerR]

There is a great app on App Store called "Navy Seal Fitness". It sells for $1.99 and is comprehensive in all aspects of fitness incl. Weights, Core, Flexibility, etc. I also recommend the C2 Training Guide from the UK side that can easily be found online. It includes a couple of chapters on weight training.

[raotor]

I'm doing this routine as suggested by another poster.

http://www.c2forum.com/viewtopic.php?f=4&t=17203

Thaks for the link.

[raotor]

Seems to me you are missing core strengthening exercises (abs and lower back). It's my understanding that core strength is necessary to maximize the amount of leg power you're able to transfer into the handle.

Excellent point!

I'd forgotten about that! Right next to the erg I use at my gym is a "pull down" machine where you sit with your knees braced and pull a weighted handle down. Is this something I could use and if so, how?
ANy other efective means of improving my "core" would be much appreciated.

[macher]

Hello,

Having a 4 sessions per week training programme on the erg I was thinking about improving basic strength by incorporating a weight training element to my workout regime and was wondering if there was some online guide or ideas from others out there already doing such training. Just to be clear, the weight training I want to do is to improve strength with respect to rowing and not more generalised purposes.

I don't have the facilities to use free weights in any such training programme, but I do have access to what I think are the key weight machines for rowing muscle groups. These are:

* Leg press - I assume the sit down equivalent of squats
* Low row - sort of sit down bench pull
* leg curl
* Leg extension -reverse of leg curl
* Shoulder press - raising arms above head and down to shoulder level

I used to do circuit training for rowing many many years ago and I seem to recall the emphasis was on reps rather than heavy weights.

If anyone could recommend which of the above equipment would be useful and an idea of weight and reps given I am 47 years old, 77kg and have reasonable CV fitness and general health.

I understand that specifics cannot be provided, but a starter programme guide would be helpful.


Regards

Steve

Hi Steve I responded to your PM but I'm not sure it went through.

[macher]

Hey Steve I sent you an email.

Marc

[TabbRows]

Seems to me you are missing core strengthening exercises (abs and lower back). It's my understanding that core strength is necessary to maximize the amount of leg power you're able to transfer into the handle.

Excellent point!

I'd forgotten about that! Right next to the erg I use at my gym is a "pull down" machine where you sit with your knees braced and pull a weighted handle down. Is this something I could use and if so, how?
ANy other efective means of improving my "core" would be much appreciated.

Seems to me that these type of machines don't actually do what they claim to and there's a tendency to injure your back. "Core" is a bit of a misnomer. When you do multi-muscle exercises on free weights different "core" muscles come into play. For specific ab and lower back work planks, side planks, bridges, wheel rolls, hanging abs (not the chair one), straight leg cross crunches are all good exercises that work multiple "core" muscles. Skip the situps and traditional crunches.