Strength training for masters rowers

[speedhunter]

Hi
How much strength training makes sense each week when I row 5 days a week? Is it too much to do front squats twice a week? Have 2-3 Low spm medium hard sessions a week in my workout program also. I appreciate all suggestions
Male 57 year
Lwt

[lancecampeau]

I'm at the lower end of the curve on this topic...

When I do weight training, its usually a single long session, full body, once a week.

Mostly because I want to maximize rest & recovery between workouts. I will also row 3 or 4 times a week as well, various lengths and intensity depending on how I am feeling.

[Dangerscouse]

I have been lazy with weights for the past few months but I used to do it twice a week and row 3 or 4 times a week, so I'd say give it a go and see how you feel. You should soon be able to figure out if you're resting enough.

Maybe make one of the medium hard rows, a steady easy session?

[mitchel674]

I'm 55 years old. Over the past year I've settled into a pattern of rowing 5 days a week and strength training 2 days a week. Each day of strength training is different. Day one is mostly squats and overhead press. Day two is bench press and pull-ups. Each day also includes ab and deltoid work. I typically do a 7-10km easy row before both weight training sessions.

This compromise schedule has worked out pretty well for me. It allows me to have two days of complete rest during the week which helps my recovery. Total rowing each week is typically 30-40km.

[nick rockliff]

Started using the C2 back in 2002 when I was 45 and trained on it ever since and have never done any weights. Don't think I would have had time anyway.

[KeithT]

I moved from doing all weights to doing weight and CF to some weights CF and rowing to now mostly rowing with some weights and CF mixed in - gradually change to my focus. Anyway, I don't think you need to do a lot of weights if you are decently strong. If you need to build strength I would back off some of the rows and focus on basic weightlifting movements. If you feel OK with your strength you can maintain even with lifting just once or twice a week. You can also combine some of it either with 2 short sessions (row/lift) or even mix it up - I have a workout I will do where I alternate between sets of 10 reps on the bench with 500m rows.

[speedhunter]

Thanks a lot for all the input I appreciate that
Regards Per Arne

[MPx]

Because I believe that the erg exercises the legs (and most other muscle groups) perfectly adequately but less so the arms, I use dumbbells rather than barbell and do 2 dumbbell sessions per week (mainly arms therefore, but I do include some front and back leg curls on my bench). On these "weights" days I typically combine with a slow 8k @ 20 spm row - although I understand from some of Paul's (Gammmmo) threads that this combination isn't ideal physiologically. Otherwise 1 sprint interval session, 1 longer interval session, 1 session in the grey zone. I sometimes add or sub in a competition piece (eg CTC) if I fancy it. I've no idea how "good" this is from any specific training perspective, but it keeps me reasonably strong and reasonably fit and above the 90th percentile in age group rankings, which are my goals...

[adaird1]

I think it depends. Rowing is my main activity and rowed every year since 1997 where I mostly did short fast rows, focusing on 2ks.

Now and for the past 4/5 years the emphasis is on distance - aim to do 2 million meters a year - heavy Jan-Apr, lighter May-Jul, then back full force Aug- Dec.

For now it's 15k rows every 2nd day and - the first couple in the week, straight 15k row, pretty hard - then the 3rd row I split into intervals:

1k row fast; 5 reps floor to overhead up and down with the barbell 130 pound weight; then 2k row slightly slower - 5 cycles in total for 15k meter total and 25 lifts. Rest between rows 3 minutes.

As and when it feels stale I change it up, but this will work for me through April. Summer months and yard work eats into my weekends.

Doug