Interval/cross Training

[old] prezidentv8 · Post by **[old] prezidentv8** » July 27th, 2005, 3:29 am

OK my routine this summer has basically revolved around weight training. Due to my below-average height (5'8") I'm attempting to lower my times by building muscle by lifting and occassionally using short sprints (~500-1000 m) and intervals of power 10s and 20s on the erg. To get to the point, I don't think the short sprints and power strokes are doing too much to help, tough I've heard good things about intervals. I was wondering if anyone knows a good interval routine that I could pair with my weight workouts to build strength. Any advice is helpful, and thanks. -Mike

[old] gibbo1969 · Post by **[old] gibbo1969** » July 27th, 2005, 3:52 am

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'>QUOTE(prezidentv8 @ Jul 27 2005, 03:29 PM)</div></td></tr><tr><td class='quote'>OK my routine this summer has basically revolved around weight training. Due to my below-average height (5'8") I'm attempting to lower my times by building muscle by lifting and occassionally using short sprints (~500-1000 m) and intervals of power 10s and 20s on the erg. To get to the point, I don't think the short sprints and power strokes are doing too much to help, tough I've heard good things about intervals. I was wondering if anyone knows a good interval routine that I could pair with my weight workouts to build strength. Any advice is helpful, and thanks. -Mike </td></tr></table> Prez as a personal trainer who has a decent bit of knowledge I dont think the erg will increase explosive fast twitch muscle strength very well and there is a danger of injury if you go too bonkers and lose form. You will increase your muscular endurance which is a diffrent way of looking at strength. To build strength you have to overload the muscle and I would suggest sticking with your weights workouts and keeping to 4-5 sets of 5-8reps in the 80-100% of 1 rep max range of basic olympic lifts and training each muscle group 1-2 times per week with at least 48hrs between workouts. Be warned if you want to increase strength it is going to hurt big time and you really need a training partner/spotter to be able to push the envelope. Why are you trying to increase strength? Hope that helps.

[old] rspenger · Post by **[old] rspenger** » July 27th, 2005, 12:04 pm

In the days when most intercollegiate races were 2 to 4 miles, my old coach had the philosophy that if you trained for the long races, the sprints would take care of themselves. Since three of his teams won Olympic gold medals in what was regarded as a sprint (i.e. 2k), I would say that he proved his point. Many years later I got that same advice from a couple of kinesiology profs, mainly to build up endurance by doing the longer distances. I still remember going a steady 6 miles without a sound from the coaching launch. Finally we heard the call, "Way 'nough. Turn 'em around while you're resting." That was midseason. Later, when our endurance was built up enough, it was shorter sessions and occasional practice starts and sprints to get our speed up just before a major race. Philosophies do change. In those days there was no such thing cross training. It would have been regarded as counterproductive. We had no weight work at all. The coach had the attitude that you trained for a sport by practicing that sport only. We had a couple of guys that obviously did weight work on their own, but it didn't seem to gtive them any advantage in the boat. They just looked better than the rest of us in the pictures. regards, Bob Spenger

[old] Jim Barry · Post by **[old] Jim Barry** » July 27th, 2005, 2:46 pm

Do you ice your cakes as step 1 in a recipe? Work on your endurance (steady vigorous paces held 30 to 60 minutes). No one is an exception to that demand in rowing (unless you just like being slow). (I assume you are working on your rowing, but it is not that clear)

[old] tditmar · Post by **[old] tditmar** » July 27th, 2005, 8:45 pm

Best article I know of for your request <a href='http://home.hia.no/~stephens/rowstre.htm' target='_blank'>http://home.hia.no/~stephens/rowstre.htm</a>

[old] prezidentv8 · Post by **[old] prezidentv8** » July 30th, 2005, 4:43 pm

Thanks for the help all. The weight workouts mentioned are pretty much what I've been doing. As for the endurance, I'm fairly well off there, and once my crew gets into the fall training, I figure I'll be even better. So because of this, and the fact that I'm literally the shortest rower on my team, and attempting to make up for my lack of reach, I'm trying to build power. Anyways, that's how the reasoning goes. Anyways, any tips are helpful, so keep em coming. Also, still interested in good interval workouts...lemme know.

[old] Debra · Post by **[old] Debra** » July 30th, 2005, 10:02 pm

Hey Mike, I was always the smallest rower in my crew as well but I was determined to be competitive with the rest of them. Here's my best advice for you - train smart. Take a look at the Wolverine plan. It's an amazing trainging plan. Even if you don't end up implementing the whole thing at the very least consider doing Level 4 workouts 2 or 3 times a week. They consist of low rate, power workouts and believe me you will notice a big difference in your fitness (power). I have to agree with the rest of the replies to also keep your endurance up. I don't think all that weight training and power strokes (unless done within a longer piece i.e. 10k with 20 stroke busrts every 1000m). Stay healthy. Eat well. Get lots of rest. Take care of yourself. Good luck, DB

[old] JimR · Post by **[old] JimR** » July 31st, 2005, 7:50 pm

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'>QUOTE(prezidentv8 @ Jul 30 2005, 04:43 PM)</div></td></tr><tr><td class='quote'> Also, still interested in good interval workouts...lemme know. </td></tr></table> Assuming you are asking about fast intervals ... 4x1K is the one I think helps improve 2K performance the best. If you haven't done these before try them at your 2K pace/rate with 5-7 minutes rest inbetween. Do them once a week and each time decrease the pace a little (like 0.5 sec/500 or less). Another workout I like is 3xsomething longer ... like 20 minutes or 3-4K. JimR