I'm looking for a solid training schedule over the winter that will increase my strength and endurance while preparing me for the upcoming sprint season. I have done reading on the Wolverine Plan and the Pete Plan, but I am looking for a more varied workout schedule. I enjoy running and would like to begin weightlifting (though not too much since i am a lightweight). Basically I am looking for a way to mesh erg workouts with running and lifting.
Thanks so much for your imput.
Winter Training
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Big Fish333
- Paddler
- Posts: 5
- Joined: December 18th, 2007, 9:51 pm
Winter Training
Paul Fleming, 148 lb.(~67kg), Age 16.
Sophomore at BHS Orlando.
2k: 7:10
6k: 23:20
Sophomore at BHS Orlando.
2k: 7:10
6k: 23:20
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philwhite7
- 500m Poster
- Posts: 60
- Joined: October 3rd, 2008, 4:32 pm
- Location: Mission, KS
I'll let others chime in on the rowing side of things, but for weightlifting I recommend at least two days a week of total body work. Don't waste your time with isolation exercises such as curls and triceps extensions, but rather concentrate on compound exercises. These are lifts that work large muscle groups, such as pullups (or lat pulldowns if you're just getting into lifting), bench press, bent over row (single arm with dumbbell or both arms with a bar), squats, push press, deadlifts, Romanian deadlifts, upright rows, lunges, step ups and dips. The Men's Health website has good videos of all these lifts and more.
To build muscle, do a max of 25 reps with each exercise per session with good form. Five sets of five reps is a good guideline. Only do four or five exercises per session.
Add to this core work, which will help your lifting and rowing. Dynamic movements such as crunches, medicine ball twists, 'woodchoppers' enable your core muscles to hold strong while in motion. Static core exercises such as the bridge and side bridge will help you as well. For these, hold the position (again, see the Men's Health site to see how to do them) for as long as you can with good form. Time yourself, and then perform three reps of that time each session, a max of three times a week. After three weeks, time yourself again, then repeat. You'll be amazed how quickly your max hold time goes up, and how much the side bridge help your hamstrings and lower back (crucial in rowing as well as in lifting).
Let us know how you get on.
Phil
To build muscle, do a max of 25 reps with each exercise per session with good form. Five sets of five reps is a good guideline. Only do four or five exercises per session.
Add to this core work, which will help your lifting and rowing. Dynamic movements such as crunches, medicine ball twists, 'woodchoppers' enable your core muscles to hold strong while in motion. Static core exercises such as the bridge and side bridge will help you as well. For these, hold the position (again, see the Men's Health site to see how to do them) for as long as you can with good form. Time yourself, and then perform three reps of that time each session, a max of three times a week. After three weeks, time yourself again, then repeat. You'll be amazed how quickly your max hold time goes up, and how much the side bridge help your hamstrings and lower back (crucial in rowing as well as in lifting).
Let us know how you get on.
Phil