My "plan" is pretty simple. Just take the full PP and tweak it. @ Gordon - I only have one hour too at lunch, so all my workouts are within around 50 to 55 minutes. I work from home so I can take a shower once I get home and quickly get back to work (which is convenient).
Right now, my plan looks something like this (should look familiar if you've done the full PP):Sunday
- A very high rep total body lifting day (within around 30 minutes). Examples are I do a lot of Kettlebell one arm swings. I might warm up with 20 one arm swings on both sides. KBs are also great for deadlifts and squats. I add in pushups, bent over KB rows, sometimes barbell rows, incline bench sit-ups when I need a "break", KB Turkish Get-Ups (be careful with these, really pack the shoulder -- I only do the situp part of them). I "superset" throughout. If I start out with KB swings, I'll move next to perhaps pushups, then KB bent over rows, then KB deadlifts, then ab work. Basically repeat this pattern 3 times (or 4 times if time allows). My new favorite is one arm heavy DB power snatches (they look a lot harder than they are). I don't go all the way to the ground with them (start with holding the DB - there are some nice videos of this on YouTube), so it saves my knees. Another favorite is KB pendulum deadlifts - knee friendly again. I also might do KB weighted bridges - both legs and single legs - also a killer hamstring workout. I also like the Stairmaster at the gym (I only have time for this on Sunday). I use it as a front lunge machine, skipping every other stair and doing two stairs at a time. Great for leg work! About the only barbell work I do is on the back row (they have a nice barbell machine for that) and on some bench presses. The rest is mostly KBs and DBs. Goblet squats holding a KB are also a favorite of mine - really stretches out your back. I might do a few goblet squats at the end. By the time I'm done, I've probably done 5 or so leg sets, 3 (or four) chest, 3 back, 4 shoulder and 2 or so ab sets.
Here's the style of Power Snatches I do. Very easy on the knees actually. If you have bad shoulders, start with a really light weight. Some guys claim this has helped strengthen weaker shoulders. https://www.youtube.com/watch?v=k1zGGVGkOEE
Directly after lifting (maybe a 4 or 5 minute break), I'll do a few very fast sprints (either 250 X 5 or maybe 500 X 3 or maybe the Ed McNeely Power Plan (https://peakcentre.wordpress.com/2009/0 ... rformance/
), which is 10 or 20 seconds full on followed by 1' rest - do up to 20 of these -- I never seem to make it to 20!). Ed McNeely suggests 10 seconds but the PMs only do 20 seconds minimum, so I just do 20 seconds instead. Add in additional meters with lots of warm up and lots of other cardio for fun / cross training, especially early in the year. (like day 1 of the PP).Monday
- SS work but making sure that I remain in UT2 (like day 2 of the PP - only change being really watch HR / effort to make it light)Tuesday
- Same full body weight routine as Sunday but add in longer intervals on this day. Longer intervals near 5K (or under 5K PB) pace. 1500 or 2000 meters. Just do one or so early in season. I sometimes will do something like 10' X 2. This is like day 3 of the full PP. Wed
- SS work again.Thursday
- Same weight routine followed by 5K or longer hardish (same as PP). This is a brutally tough day. It's extremely hard to do a fast 5K (and longer intervals for that matter) directly after lifting. Much harder than doing them fresh. Friday
- SS work again (again in UT2).
I've been doing this for four or five weeks now. It's not quite as hard as the PP because you can row whatever intervals you feel like and take it was easy as you need to on the SS days. It's still hard work though! I would say just take it really light on the weights. I started with 20lb (9kg or so) KBs. Now, I have a 24kg one at home (for "heavier" swings for me) but I mostly use the one at the gym (or two of them at the gym for deadlifts / squats) that is 35 lb (16kg).
After a round or two of PP again, I might transition into more meters for a phase too. I intend on still keeping the weights up but I would have to separate them in to the evening at home if I do that. A longer meter phase would look the same as above, just even less intervals (two or so speed intervals, maybe one intermediate interval and one hard day). The rest of the rowing would be UT2 mostly. Currently I'm doing around 40K to 45K meters a week. A higher meter week (for me) would be more like 75K meters. I'm mostly concerned I don't have any days over an hour. I might just keep everything the same except add in another half hour once a week on Sunday and separate the lifting and rowing on Sunday by a couple of hours.
My concern with my current plan is not enough aerobic work. But as I'm sure Andy can tell you (the climber of the group), this type of weight lifting - I go right from one exercise to the other, is very much cardio work. So I'm still getting 6 hours of cardio a week right now, it's just only 4.5 hours or so is through rowing.