Weight Training

[old] John Rupp · Post by **[old] John Rupp** » January 30th, 2006, 4:56 pm

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(RowtheRockies @ Jan 27 2006, 08:54 AM)</b></div></td></tr><tr><td class='quote'>I used to spend a lot of time doing a lot of sets of each but have with experience devised a workout that takes me about 4 minutes of actual work and about 35 minutes to complete. The only time I am working is for those 4 minutes, the rest of the time I am resting (reading, watching tv what ever) </td></tr></table><br /><br />RowtheRockies,<br /><br />Thanks for sharing your program. I like it. <br /><br />Now that you are getting into rowing and doing some time trials, how do you see the benefits from this program?<br /><br />What are your strengths that you feel you have gained from the program, as can be applied to your rowing on the erg?<br /><br />Cheers.

[old] Porkchop · Post by **[old] Porkchop** » January 30th, 2006, 6:11 pm

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(water-ratt47 @ Jan 30 2006, 02:00 PM)</b></div></td></tr><tr><td class='quote'>[<br />>>>I'm not sure I understood what Ratt meant by saying that SS took to long. SS is usually a very short but extremely intense workout. Maybe it just felt to long to him. What about that Ratt? <<< <br /><br />Sorry what i meant was that six weeks is too long a time to do one type of exercise without changing up the routine. So now i've gone to the other extreme: crossfit does different stuff everyday. <br /><br /><br /><br />>>>>>I put the total trainer in the shed so I had room to experiment with the bungie cord workout. <<<<<br />Total trainers are good pieces of equipment, but you often need dozens of reps unles you spring for the delux model you can put weights on. I got mine for $50 from a guy at work that never used it.<br /><br /><br />One big benefit of SS is that because your using lighter weight the chances of injury are alot less. At 47 i've had my share of injuries that result in weeks off I HATE IT!!! <br /><br />Lets not lose sight of the fact that everyone is different: has different goals, different motivation and therefor should approach life and rowing differently.<br />The other day at the pool there was a swimmer with HORRIBLE stroke mechanics, the lifeguard tried to explain how he could swim more efficiently to which he repiled "Im trying to burn calories not be efficient".<br /><br />i row because it's a superior exercise, i used to have a single & rowed everyday, that ended with a knee injury. now i hop on the erg a couple times a week for variety, i also windsurf, swim, rollerblade crossfit and i'm alot stronger and healthier than when i did a single activity.<br /><br />Have fun, row strong and live long!<br /><br />ratt <br /> </td></tr></table><br />Ratt,<br /><br />How long have you been Crossfitting? My current plan is to start Crossfit around May 1 and give it a minimum of 90 days -- my very own experiment of 1. I'm committed to something else until mid-April and want to finish out the indoor rowing season with my team in any event. PM me if you like. I'd like to hear about your experience.<br />

[old] RowtheRockies · Post by **[old] RowtheRockies** » January 30th, 2006, 7:20 pm

<table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(John Rupp @ Jan 30 2006, 02:56 PM)</b></div></td></tr><tr><td class='quote'><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(RowtheRockies @ Jan 27 2006, 08:54 AM)</b></div></td></tr><tr><td class='quote'>I used to spend a lot of time doing a lot of sets of each but have with experience devised a workout that takes me about 4 minutes of actual work and about 35 minutes to complete. The only time I am working is for those 4 minutes, the rest of the time I am resting (reading, watching tv what ever) </td></tr></table><br /><br />RowtheRockies,<br /><br />Thanks for sharing your program. I like it. <br /><br />Now that you are getting into rowing and doing some time trials, how do you see the benefits from this program?<br /><br />What are your strengths that you feel you have gained from the program, as can be applied to your rowing on the erg?<br /><br />Cheers. <br /> </td></tr></table><br /><br />John, <br /><br />That's a good question and one that I don't think I can fully answer. I'm not sure what effect my routine has on rowing. I suspect that the general upper body strength that I have gained from doing body weight exercises over the last few years has to help some but I can't quantify it. I agree with a lot of posters that I have seen that say that for distances of 2K and up, the best way to get faster is to row more, not weight train.<br /><br />That said, I think the program works very well for working your upper body if you have another primary activity (rowing, running) and do not have time to do both row and lift.<br /><br />Before starting rowing a month ago due to a back injury that has kept me from running for a few months, I had been a runner for 17 years. The problem with running is that if you look at most runners, they have no upper body at all. I believe athleticism is about balance: Speed, Strength, endurance, power and flexibilityand that is what I strive for in my workouts.<br /><br />I am kind of intrigued by the Heavy 10's workout I read about as a way to build some more strength and power that translates well to the erg. <br /><br /><br /><br /> <br />