alright, so my novice season has come to a close and i need to stay fit, maybe even fitter over the summer. i'm 15, 5'9" and a half and weigh 140 pounds. i have no access to an erg BUT i do have weights, a yoga ball, swimming pool, and hills to run.
so far each day i do:
a few sets of 41 cleans (squat with with a 12 and 10 weight by your shoulders and as you rise up, thrust the weights above your head) and i go for a 3 mile run in the morning or swim!
i need more exercises to do with my weights that will help me be a better erger!!!
workouts off the erg
Some say at your age bones etc have not yet finished developing, and so weights can cause serious damage to joints. As fitness is fine anyway it comes, suggest you stick to strictly low impact, long easy stuff such as hill walking, kayak, freestyle, gymnastics, cycling rather than short and nasty. Almost anything that is fun, in the open air, can be done for > 6h a day, has some sort of social background and requires more brain and coordination than muscle.
08-1940, 183cm, 83kg.
Late 2024: stroke 4W-min@20-22.
Late 2024: stroke 4W-min@20-22.
Re: workouts off the erg
http://www.bodybuilding.com/fun/exercises.htmoswrower wrote: i need more exercises to do with my weights that will help me be a better erger!!!
http://www.concept2.co.uk/docs/guide/tr ... pter_7.pdf
http://www.concept2.co.uk/docs/guide/tr ... ide_v2.pdf
Bob
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johnlvs2run
- Half Marathon Poster
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I agree to forget the weights, you don't need them.
My routine includes floor exercises, hamstring loosening, cycling, running hills which is what I love the most, and rowing on the erg.
I do some weights when not going for time trials, but not very often and they are light weights not heavy. I usually do one exercise for 5 minutes at a time, so it's more like a strength-endurance exercise, example 5:00 of high pulls or rowing motion, 5:00 of pullovers, and 5:00 of pull ups on a rollerboard. You should be able to do any exercise continuously for 5 minutes.
My routine includes floor exercises, hamstring loosening, cycling, running hills which is what I love the most, and rowing on the erg.
I do some weights when not going for time trials, but not very often and they are light weights not heavy. I usually do one exercise for 5 minutes at a time, so it's more like a strength-endurance exercise, example 5:00 of high pulls or rowing motion, 5:00 of pullovers, and 5:00 of pull ups on a rollerboard. You should be able to do any exercise continuously for 5 minutes.
bikeerg 75 5'8" 155# - 18.5 - 51.9 - 568 - 1:52.7 - 8:03.8 - 20:13.1 - 14620 - 40:58.7 - 28855 - 1:23:48.0
rowerg 56-58 5'8.5" 143# - 1:39.6 - 3:35.6 - 7:24.0 - 18:57.4 - 22:49.9 - 7793 - 38:44.7 - 1:22:48.9 - 2:58:46.2
rowerg 56-58 5'8.5" 143# - 1:39.6 - 3:35.6 - 7:24.0 - 18:57.4 - 22:49.9 - 7793 - 38:44.7 - 1:22:48.9 - 2:58:46.2
hi, what are some good exercises for general fitness if you're interested in rowing, but not competitively? i injured my leg and can't run right now, so i've been rowing 4-5times/wk last 2wks, but generally i row about twice per week. I wonder what are some good non-aerobic exercises?
i like to do pullups, dips, military press, 1-legged squats with just my own weight, and various exercises for abs(hanging leg raises, situps,etc). but i don't do any squats, deadlifts,etc. are they good for you or not? i feel like for rowing or running there is no need to lift much beyond your body weight? but i cant even lift my own body weight in clean&jerk (i dont know how to do it, i just get it to my shoulders and then use military press instead of the compound movement). i wonder if clean&jerk is useful for any every day activities? would you recommended if you were also interested in mountain climbing?
i like to do pullups, dips, military press, 1-legged squats with just my own weight, and various exercises for abs(hanging leg raises, situps,etc). but i don't do any squats, deadlifts,etc. are they good for you or not? i feel like for rowing or running there is no need to lift much beyond your body weight? but i cant even lift my own body weight in clean&jerk (i dont know how to do it, i just get it to my shoulders and then use military press instead of the compound movement). i wonder if clean&jerk is useful for any every day activities? would you recommended if you were also interested in mountain climbing?