Strength Training Routines???

General discussions about getting and staying fit that don't relate directly to your indoor rower

Strength Training Routines???

Postby Alexander the Terrible » March 14th, 2009, 9:38 pm

What exercises/ workout routines would you recommend for building upperbody/abdominal strength for general fitness as well as better performance when rowing???
Alexander the Terrible

UK site

Postby n1lul » March 14th, 2009, 11:18 pm

Go to the concept 2 UK site and download the Training Guide from the training area of the site. They have a section on strength training.

This is the URL:

Very useful document overall.
Ray Wright
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If one wanted to lay waste to all the energy in the body in the shortest possible time, rowing would be the way to do it. (Kiesling)
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Postby Alexander the Terrible » March 15th, 2009, 12:25 am

Thanks, great advice. I would like to post an extension to my previous post and ask if push-ups are "all they're cracked up to be" in terms of an upper body workout. And if anyone out there has any success stories with them. :D
Alexander the Terrible

Postby badocter » March 15th, 2009, 3:40 am

A few good novice strength training programs: ... r_Programs ... g-program/

The SL program above includes pushups, but I don't see the point since they are on the same day as 5x5 bench the time you finish the 3xF pushups after 5x5 BP your chest and triceps are going to feel annihilated.

If you are wanting better rowing performance, the legs are more important than the upper body and abs. Besides, don't you want to be balanced? A combo of massive chest and arms with chicken legs will make you look like a caricature. Don't skimp on leg work. :twisted:
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Strength Training

Postby jprekop » March 15th, 2009, 11:02 am

I incorporate power cleans, squats, deadlifts and bench presses 3 times a week using weight I can only lift for 5 reps; I row 6 days a week doing 5K rows. I think that strength training is vital not just for improving your rowing but for overall good health and increased bone density.

As to how effective pushup are; I recommend them. Rowing is a pulling movement for the upper body so adding pushups will provide you a much needed (for overall health and fitness) pushing movement.
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Postby Alexander the Terrible » March 15th, 2009, 11:05 am

I find it difficult to do lower body work because i most likely have a condition called osgood schlatter :( ( google it). It should go away over time, but as for now i can't do squats, quad presses, or anything else that puts a lot of stress on my knee. If you knew some good exercises that don't hurt i would be very grateful.
Last edited by Alexander the Terrible on April 5th, 2009, 4:00 pm, edited 2 times in total.
Alexander the Terrible

Postby tditmar » March 31st, 2009, 7:04 pm

I shouldn't have to say this, but this is a serious question because I would not think this. Do you really credit running 3 miles per day with giving your legs bulk? I would definitely say tone, but I would imagine you already had some genetic bulk to your legs without having to strength train them, and running added tone.

I would think regardless, you should still strength train your whole body.
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