Weight training

[kbaktidy95@gmail.com]

I just wanted to know what type of weight training workouts people did, and how much?

[bobkwan2007]

I would normally ask why you are interested in knowing, as you did not including any information about yourself or your goals, but I'm sure you'll divulge that later on, so this is what I do:

Legs, once a week, back squat, deadlifts, lunges
Back, shoulders, chest: 1-2 times a week; pullups, BB rows, hanging rows, overhead press, bench press, parallel dips,
Core, planks, P90x core workout

That's it.

[amcvay]

I use front squats and pullups as a warmup, doing as many sets as I can with light weight up to 100 or more repetitions. Also do clubbell swings and indian club circles and figure 8s to warm up shoulders.

For strength days I do basics: front or goblet squat, deadlift, row, press, bench press, cleans and some ab work. I skip all the finishing exercises like tri push, curls, and shoulder raise.

[haris]

I do kettlebell stuff (swings, presses, TGUs) and bodyweight exercises (pushups, pullups, squats), sometimes between sets on the erg, sometimes as it's own workout. Also do Eischen's yoga regularly (it's not weight training, but back bridge kicks ass for proper alignment after sitting on a rower for a while)...

[Nosmo]

If you are serious about rowing, you should listen to someone who really knows his stuff.
Mike Caviston, fitness coach for the Navy Seals and author of the Wolverine Plan, has details on the Training Forum at SEALSWCC.com. You need to register but it is free. Well worth reading.
More briefly see this post: http://www.rowingillustrated.com/boards ... 073#p53073

[Mike Caviston]

I strongly encourage athletes to take a look at the demands of their sport and assess which muscle are most used in performing sport-specific movements – and then for God’s sake stop overdeveloping the muscles already being worked hard, and spend more time developing the underutilized muscles that aren’t proportionately conditioned during conventional practice. Rowers worried about rib injuries should spend time doing properly-executed chest press exercises that strengthen the serratus anterior. Sweep rowers who only row one side should work on maintaining rotational symmetry. OTOH, when I’m working with NSW candidates doing excessive numbers of push-ups and trying to increase their bench press, I have to urge them to do some row pulls for the upper back and Ys & Ts for the traps to balance their anterior and posterior muscles.

[becz]

for God’s sake stop overdeveloping the muscles already being worked hard, and spend more time developing the underutilized muscles that aren’t proportionately conditioned during conventional practice

Amen...wise words.

[slackercruster]

I train with weights 4 days a week. All body exercises.

Rest of the time...
I like to mix things up to avoid injury. When I'm inside, I do circuit
training on a rebounder or treadmill, C2, UBC, stationary bike, Nordic
Track, Skiers Edge, kettle bells, pogo sticks, jump rope, and
Treadwall. I may pick 3 - 5 of these activities and go at it for 8 -
10 minutes each for 30 - 40 minutes of aerobics. After that I may cool
down on a slackrack slackline.

If I'm outside I may do some mountain biking, trail running, skating
or jogging at a local college track.

Besides these things I do yoga ...and don't forget proper nutrition and sleep!

Mix it up and stay healthy..with exercise as well as diet!

Good luck!