need some advice for the summer.

ThatMoos3Guy · Post by **ThatMoos3Guy** » June 27th, 2011, 8:27 pm

Congrats on the workout! I bet you'll drop time on the level 1 workouts pretty quickly. When you haven't done high rated pieces in a while you're always a little slower. After a couple weeks the rating will be a little higher, and you'll have more power.

Also, have you considered mixing in some weight lifting? At your age you'd put on muscle pretty quickly, and judging by your weight it would definitely help.

tewbz · Post by **tewbz** » June 27th, 2011, 9:14 pm

ThatMoos3Guy wrote:Congrats on the workout! I bet you'll drop time on the level 1 workouts pretty quickly. When you haven't done high rated pieces in a while you're always a little slower. After a couple weeks the rating will be a little higher, and you'll have more power.

Also, have you considered mixing in some weight lifting? At your age you'd put on muscle pretty quickly, and judging by your weight it would definitely help.

thats actualy one of the things i was thinking of doing! my brother (who is a coach in philly and has coached multiple colleges) said he was going to send me a lifting program for the summer but what would you guys sugest me doing for lifting? i have a memebership to the local ymca so i have all the equipment avalible just about everyday of the week.

Bob S. · Post by **Bob S.** » June 27th, 2011, 10:00 pm

tewbz wrote: thats actualy one of the things i was thinking of doing! my brother (who is a coach in philly and has coached multiple colleges) said he was going to send me a lifting program for the summer but what would you guys sugest me doing for lifting? i have a memebership to the local ymca so i have all the equipment avalible just about everyday of the week.

Weightlifting is fine, but must be done with caution while your bones are still growing. It is best to avoid anything that puts too much weight on your leg bones.

Bob S.

ThatMoos3Guy · Post by **ThatMoos3Guy** » June 27th, 2011, 10:29 pm

tewbz wrote:
thats actualy one of the things i was thinking of doing! my brother (who is a coach in philly and has coached multiple colleges) said he was going to send me a lifting program for the summer but what would you guys sugest me doing for lifting? i have a memebership to the local ymca so i have all the equipment avalible just about everyday of the week.

I would recommend starting very light with the weights (no more than the bar and some small plates). Working on technique, like with rowing, is the most important step. I would highly recommend learning from someone experienced with weight lifting; If your brother is around it sounds like he would be a perfect person to demonstrate lifts. Weight lifting isn't going to cause any growth problems if proper technique is used.

As for an actual program, you'd want to focus on compound lifts. In rowing you use your muscles in a combination, so I feel that big compound lifts help mirror that. They also allow you to use more weight, which will help increase your strength. Exercises like squats, cleans, pull ups, and lunges are great. I personally feel that dumbbell, and single limb movements are very useful for rowers. Sweeping can really get your body out of whack and exercises like lunges and DB rows can be useful in balancing out the body.

tewbz · Post by **tewbz** » June 27th, 2011, 10:45 pm

ThatMoos3Guy wrote:
tewbz wrote:
thats actualy one of the things i was thinking of doing! my brother (who is a coach in philly and has coached multiple colleges) said he was going to send me a lifting program for the summer but what would you guys sugest me doing for lifting? i have a memebership to the local ymca so i have all the equipment avalible just about everyday of the week.
I would recommend starting very light with the weights (no more than the bar and some small plates). Working on technique, like with rowing, is the most important step. I would highly recommend learning from someone experienced with weight lifting; If your brother is around it sounds like he would be a perfect person to demonstrate lifts. Weight lifting isn't going to cause any growth problems if proper technique is used.

As for an actual program, you'd want to focus on compound lifts. In rowing you use your muscles in a combination, so I feel that big compound lifts help mirror that. They also allow you to use more weight, which will help increase your strength. Exercises like squats, cleans, pull ups, and lunges are great. I personally feel that dumbbell, and single limb movements are very useful for rowers. Sweeping can really get your body out of whack and exercises like lunges and DB rows can be useful in balancing out the body.

unfortunatly he is in philly for the summer and im stuck in ohio

im fine doing the simpler exercises but as of right now i don't have anyone to show me how to do the more complex stuff but i have someeone that might be able to, how should i implenment lifing into my plan and how much will it affect my erg performance?

Rockin Roland · Post by **Rockin Roland** » June 27th, 2011, 11:49 pm

tewbz wrote: how should i implenment lifing into my plan and how much will it affect my erg performance?

A scientific study on this topic was published in "Peak Performance" publication some time ago.
They tested several groups of rowers including novice and elite rowers. Their results showed that with the experienced rowers the weight lifting helped with injury prevention but made no difference to their 2000m times. Only the group of novice rowers in the study showed improved 2000m times.

tewbz · Post by **tewbz** » June 28th, 2011, 8:57 am

well ive been talking to a coach i know, and he sent me a summer erg program to follow but it only has 4 days a week of erging?!?, im most likely going to follow that but im not sure yet as he has coached alot of good athletes over the past few years and he did have a very fast erg time himself.

ThatMoos3Guy · Post by **ThatMoos3Guy** » June 30th, 2011, 8:05 am

That makes some sense. A lot of rowers get really tired of erging over the summer, so it's pretty common to spice up training with other activities.

tewbz · Post by **tewbz** » June 30th, 2011, 9:01 pm

well my plan is set, i will be rowing on the water as much as possible, running 2-3 days a week and then erging 4 days a week, the erging will be 4 workouts that i repeat for 3 run weeks then it will gain a bit of intenstiy for the 3 weeks after that.

tewbz · Post by **tewbz** » June 30th, 2011, 9:03 pm

i did my first workout from my new plan last night,
2x25:00/5:00 rest.
avg pace. 2:03, spm 21.
felt a bit harder then it should have on the first piece becuase i couldent really find a rythm but it felt better on the 2nd.
tonight was about 12k on the water in a pair.

tewbz · Post by **tewbz** » July 1st, 2011, 2:25 pm

todays workout, 3x10:00/4:00 rest. 24 spm. 1:58.8 avg.
this wasnt supposed to be all out but it was pretty tough especialy with the heat were having right now!

ThatMoos3Guy · Post by **ThatMoos3Guy** » July 1st, 2011, 4:12 pm

Out of curiosity how do your latest workouts fit into the Wolverine Plan?

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