wanting to break 7 by end of summer

[Holleman]

SO currently I am 15 and I weigh around 145 and my current 2k is 7:21 and I want to be in my teams 2v next year and all those guys have a 2k around 7:04 and 6:55, so what should I do over the summer to break 7? Specifically what kind if weights I should lift and erg workouts I should do.
Thanks

[ChrisPBacon]

From Volker Nolte's book Row Faster, a high school male rower should be able to squat and deadlift his body weight and bench pull 0.7 of body weight.

[dwalk]

What does your coach say or does he care? I didn't row in HS, I was a cross country and track runner, but my coach had a plan for summer training. I am a big proponent of getting stronger, but I think a focus on fitness would be better for a younger rower. Meters, meters, meters, but when you lift don't waste time with a bunch of isolation movements. Focus on squats/leg press, deadlifts, rows, pullups, pressing, and some core work. Leave the curls to the bodybuilders.

[dwalk]

I wouldn't start out with back squats, learn proper form and start squatting to a bench and do goblet squats. Find someone who can show you proper form on all the exercises. It pains me to go down to the boathouse or any gym and see horrible form and too much weight being used, check the ego at the door.

[Holleman]

What does your coach say or does he care? I didn't row in HS, I was a cross country and track runner, but my coach had a plan for summer training. I am a big proponent of getting stronger, but I think a focus on fitness would be better for a younger rower. Meters, meters, meters, but when you lift don't waste time with a bunch of isolation movements. Focus on squats/leg press, deadlifts, rows, pullups, pressing, and some core work. Leave the curls to the bodybuilders.

I mean he definitely cared just i was injured for about a month this season and that basically threw me behind everyone I was beating before hand, I was stroke of my teams 3v before my injury and now I am stroke of teams 4v so you see why I want to get faster over the summer

[dwalk]

Okay. You should be able to catch the guys you fell behind after the injury. I fell behind my freshman year due to a hamstring injury during cross country and didn't catch up until track season after a winter of training. Good luck