Strength training(on and off the erg)

paulgould · Post by **paulgould** » Sun Mar 21, 2021 6:39 pm

I will just try and carry on where I left off if possible - don't do structured weight routines so only had the problem of interrupted sessions while rowing.

Mixed bag on the training front this weekend - 2 easy rows and 1 quite a bit harder :

Sat AM:
Distance : 10000m
Time : 43:36
SPM : 19.4
DF : 250

Sun AM:
Distance : 12000m
Time : 55:35
SPM : 17.8
DF : 250

Sun PM:
Distance : 10000m
Time : 43:46
SPM : 18.2
DF : 310

The last one was quite difficult maintaining a low SPM on the higher DF, but my HR still felt pretty low which I am pleased about.

Paul G

Wolfmiester · Post by **Wolfmiester** » Mon Mar 22, 2021 12:01 pm

Ignore the interruptions if at all possible is the best bet

PS, your nutritionist isn't Sam Jackson by any chance is it (long shot)?

paulgould · Post by **paulgould** » Wed Mar 24, 2021 3:00 pm

Longest session so far on max DF(350) - 12km - went really well, very comfortable.
Good session yesterday, felt really strong and had a low RPE except for the last km where I sped it up a bit.
Had 2 sessions the day before - first one I bonked(stopped 6k into a planned 10k) after a disturbed nights sleep, and the second was a lot better - 30mins - 6686m.

Not got back to doing DLs as I am still a bit wary about my back - will try and ease back into it soon.

Yesterday:
Distance : 15000m
Time : 1:05.27
SPM : 19.6
DF : 305

Today:
Distance : 12000m
Time : 53:53.4
SPM : 19.8
DF : 350

Paul G

paulgould · Post by **paulgould** » Tue Mar 30, 2021 8:30 am

Still carrying on with the same approach.
Really nice row this morning - for the first time in weeks there was no wind and I was able to have a consistent effort(with the mesh grille removed and having the erg outside the DF fluctuates quite dramatically from stroke to stroke, sometimes by as much as 40 DF - this in turn affects the pace - on Sunday I had a 2:18 on the one stroke and a 2:09 on the next stroke with exactly the same effort).
This morning I got a consistent reading of 370 DF and I did a nice 5k @ 19.8 spm.
On Sunday did a 15k on max DF, my furthest this year at that setting, and it was very comfortable, albeit rather pedestrian(67:25 @ 20spm)

I might try and get back into some swimming, and definitely some cycling, this summer - all good cross-training and variety.

Paul G

duffyoz · Post by **duffyoz** » Fri Apr 02, 2021 4:04 am

Another 2 weeks on the same program but increase in weights where applicable. Having raw steel plates (they were cheap) means they are different sizes as opposed to bumper plates which all have the same diameter. Hip thrusts are difficult with the smaller weights due to the diameter and no actual rest from the weight, so I tried with the 20kg ie 60 kg total and I managed - not sure how that will work when it is supposed to be 4x10. Ordered padding for the bar, at 60kg a towel doesn't work very effectively

.

Interruptions I do normally ignore but sometimes you just can't. But then I want to finish the set anyway.

My nutritionist is Steffani from Target Nutrition/ Physique Science. She wouldnt be happy with th elast 2 weeks - that's for sure

paulgould · Post by **paulgould** » Mon Apr 19, 2021 9:13 am

Had decided to change the focus of my training slightly in order to gradually ramp up my CV fitness.
To that end I decided to devote April to slightly lowering the DF ( down to 250-255) and upping the spm ( up to 20-21).
Not really enjoying it and my pace has actually slowed a bit(seems like I prefer having something to push against) so I am going to continue trying to up the spm but I am going to go back to my preferred 300 DF, where I feel I am getting my best training benefits.

Paul G

Kevinhorne44 · Post by **Kevinhorne44** » Sun Apr 25, 2021 3:05 pm

Sorry I've been away from this topic

So glad to see you joining in Lesley

very interested in your methods. Pistol squats though

your welcome to those

I'll be using the Ski-erg & Bike-erg this season which I'm really looking forward to.
I'll trying to post some of my sessions here through the season

What targets do you fellow rowers have for the new season ?? How did you figure on the ones for this season ??

The things that I managed to achieve were.

Sub 3:20 1k
8K 30minute
Sub 2:00 average HM

The one row that gave me most pleasure was a 6:56 2K R28.

My targets for the new season.

8K 30R20 (unfinished business)
Back under 3 hours again for a marathon.
Sub 1:30 500

I figure if I can do those 3 the rest will follow

duffyoz · Post by **duffyoz** » Wed May 05, 2021 6:00 am

Now I have a new program and hopefully a sustainable week of weights / erging / and the all important rest day. It is labelled as VD phase - vascular something. Erg programming now from a OTW coach but you won't find me in a boat. Quite different from the usual erg programs you see on the screens posted on instagram. At the moment it is a building phase, longer low rate max 80% HR (aka boring) stuff.

Stength work is done in 4 sets of 10 it looks like the following. weights go up as and when I can (in reality). Several warmup exercises to start, not detailed below. Note I do this all at home so no leg press or lat pulldown machine. Some exercises are in to work around the lack of theses. I have a 1/2 power rack, various changeable dumbbell's, 12 and 16 kg kettlebells, various bands and a bench and a low garden wall (aka the old bench). I do each group of 4x10 and then do the next group in that day as it is easier for changing the bar etc. Each day is done once a week with some light/rehab strength work on another 2 days specifically targeting hip and shoulder. At the very bottom my weeks ideal layout is written.

DAY 1
Group 1
back squat
KB swings
banded alt row
farmers carry

Group 2
BOR
offset RDL
bench iso hamstring holds (feet on wall, shoulders on bench, weight on hips, hold in upper hip thrust position

DAY 2
Group 1
single arm row
renegade row
lunge with weight
sumo squats

Group 2
deadlifts
single arm flies
step ups with weight
reverse flies

Monday AM programmed row PM Day 1 heavy
Tuesday AM ski/bike erg PM light strength
Wednesday AM programmed row PM erg group (hard row)
Thursday AM ski/bike erg PM light strength
Friday AM programmed row PM Day 2 heavy
Sat/Sun CTC / a HM / a walk / a rest day - whatever fits or I feel the need to do but trying for a 24hr period of rest.

I'm sure that all makes perfect sense

And as I look at the preview I realise I will have to change the SB results in the signature bit.

Kevinhorne44 · Post by **Kevinhorne44** » Thu May 06, 2021 12:16 pm

Interesting programme Lesley. How are you feeling on it ??
With your offset RDL are you elevated or the barbell ?? Really interested in the single arm flies ?? Pulley or dumbbell and have you had an injury or imbalance??
Also noticed no real dynamic lifts like hanging cleans/ power cleans. Any plyometric work ??

Sorry so many questions

chat with cake n coffee would be better

I've been told to bike-erg more to let my inflammation in my shoulder reduce. AC joint. Going easy with the ski-erg too for a bit.
I'll put more of my programme here when I get a chance

Kevinhorne44 · Post by **Kevinhorne44** » Thu May 06, 2021 12:19 pm

My morning bike-erg session today

my legs are trying to catch up with my heart

Sent from my SM-T580 using Tapatalk

duffyoz · Post by **duffyoz** » Sat May 08, 2021 2:10 am

Hi Kevin

I am liking the program and sticking to heavy day, light day seems to be working instead of feeling like I am falling in a hole by Thursday. No plyometric work as this is all base building in rowing and in getting stronger. There was plyometric work leading into the worlds but as surgery took me out I am back to the base, its all about the base. I'm sure plyometric will be back further into the season.

The offset RDL is my terminology so sorry for confusion. Instead of a single leg RDL it is feet offset, roughly instep of one foot lines up with the bunion part (if I had that) of the other foot but still hip or slightly wider apart, whatever is comfortable. This really makes the back positioned leg do more work, weight is a little lower than normal RDL. My man is good at making things work without necessarily sticking to the same movements.

No power cleans etc and no front squats either - my gumby shoulders/ wrists don't allow me to hold the bar in that front position. So the man has to design the program around what I can safely do at home and what the old body can actually move to do.

The single arm flies are done lying on bench, dumbbell in each hand. Keep one vertical and move the other. I think it is something about working the core as well. Working to the limit of the weaker arm. Also a small part of keeping things a little different where possible and not just same old, same old.

Pretty happy Friday night to manage 4 x 10 of day 2 with deadlifts at 60kg (132lbs). Flattened me and struggled a bit on the final 5 or 6 reps but that's where the extra benefit is, I'm sure.

Ask anything you like. Feel free to follow my daily row,bike,ski sessions on insta but I don't post much on the strength work generally. You can see my improved but still not great back squats on video

Cheers, Lesley

Kevinhorne44 · Post by **Kevinhorne44** » Sat May 08, 2021 1:35 pm

Thanks Lesley.

I understand the offset RDL now

I have never found front squat comfortable !! Arthritis in my hand doesn't help now either

I cant see any reference to what I call ancillary stuff/core.
Russian twist, leg raises, plank/side plank, superman to name a few. I tend to do these 3 times a week in a HIIT/circuit type session.

I'm in aerobic base building time. It's the thing I need the most

will be adding in some high heart rate stuff at the end of the month. Really enjoying the Bike-erg and Ski-erg now too.

duffyoz · Post by **duffyoz** » Tue May 11, 2021 5:04 am

Each day is done once a week with some light/rehab strength work on another 2 days specifically targeting hip and shoulder.

Thats the part that has the rehab and core work in it. I can detail it for you if you like. I do upper/lower and core twice a week sometimes 3 depending on how busy life is. If I havent flattened myself I will do core stuff other days as well since the surgery was abdominal and a stronger core will always help rowing.

Cheers, Lesley

Kevinhorne44 · Post by **Kevinhorne44** » Tue May 11, 2021 1:09 pm

I've suffered a few interruptions this week

just after I had finished warm up

Do you ?? Warm up again stuff it & go for it anyway ??

I really do hate rest days. I know I need too but. Working on my Ski-erg technique isn't rest is it

or a CTC

paulgould · Post by **paulgould** » Tue May 11, 2021 1:27 pm

Seems like there is some good cross-training and strength-building going on.

After a largely disappointing(in my eyes anyway) flirtation with a lower DF and a higher SPM, I have reverted to type and am now doing all my erging(except CTC and occasional TT) on max DF strapless and am starting to make good progress.
My legs have got significantly stronger recently, largely as a result of at least one 30k+ walk every weekend.
I have upped my SPM to around 21 and last night had my best 12k effort since my CA, followed by a more laboured 30 min today.

Below are my latest rows :

Mon 10th :
Distance : 12km
Time : 50:39.9
SPM : 21.0
DF : 340

Tue 11th :
Distance : 7064m
Time : 30:00
SPM : 21.0
DF : 345

Paul G

Kevinhorne44 · Post by **Kevinhorne44** » Tue May 11, 2021 1:40 pm

I put in a cheeky HM last Friday

I've been working more on the bike-erg & ski-erg for the last few weeks.
The shoulder joint is requiring less voltarol now

Stick with playing around with DF Paul. Even a month is nothing in training terms (at our age)

Sent from my SM-T580 using Tapatalk

Kevinhorne44 · Post by **Kevinhorne44** » Wed May 12, 2021 8:25 pm

Managed the 3 sessions today.
Bike-erg & core workout with a 3 x 5k.

Sent from my SM-T580 using Tapatalk

paulgould · Post by **paulgould** » Thu May 13, 2021 1:07 pm

Kevinhorne44 wrote: ↑Wed May 12, 2021 8:25 pm Managed the 3 sessions today.
Bike-erg & core workout with a 3 x 5k.

Sent from my SM-T580 using Tapatalk

Nice day's training Kevin

I am trying to settle down to a 2 sessions per day routine - a 5k-8km session in the morning, with a longer one (10-12km) in the afternoon/evening.
Not doing any weights but doing pushups and planks when I remember, but the max df rowing is keeping my strength up, with the long weekend walks making my legs a lot stronger too.

Paul G

Kevinhorne44 · Post by **Kevinhorne44** » Thu May 13, 2021 7:45 pm

Well done Paul on getting 2 sessions in

Plus the 30k + walks

Today was a 3 session day too

shorter piece on the rower & Ski-erg with a 20k bike-erg. Another Core session as well.
Food time

Sent from my SM-T580 using Tapatalk

Kevinhorne44 · Post by **Kevinhorne44** » Fri May 14, 2021 7:30 pm

Today's tough session was a 60 minute Bike-erg. Beginning to get use to it now. I'm building up hopefully to a 50k if my rear holds up

finished off with an easier 30 minute row.

Sent from my SM-T580 using Tapatalk

paulgould · Post by **paulgould** » Wed May 19, 2021 6:01 pm

Looks like you are enjoying the BikeErg, Kevin.

Steady progress for me - had a few days break from erging over the weekend where I did a 26km and a 24km walk - came back to the rower refreshed and managed my furthest distance ever on max df(350) yesterday - an HM, and did my quickest 10km since my CA today(also max df - 360).
Yesterday I was the windscreen - the row was a breeze with my RPE probably 3-4, today I was the fly with an RPE of 7-8!!!

Tue 18th :
Distance : 21097m
Time : 1:30:31.4
SPM : 21.3
DF : 350

Wed 19th:
Distance : 10000m
Time : 41:17.7
SPM : 21.8
DF : 360

Paul G

Kevinhorne44 · Post by **Kevinhorne44** » Wed May 19, 2021 9:13 pm

Paul that's tremendous

@ DF350/60

200 more than I have ever rowed with.
The Bike-erg has been a brilliant addition. The Ski-erg has helped me invent a few devil sessions. It still remains a nemesis but I'm not giving up

Kevinhorne44 · Post by **Kevinhorne44** » Wed May 19, 2021 9:17 pm

My 2 sessions today. I also managed a core session too.

Sent from my SM-T580 using Tapatalk

paulgould · Post by **paulgould** » Wed May 26, 2021 5:06 pm

Nice, Kevin - you are really getting back into it now.

I've had a fairly quiet week erging wise - I did a 48.5 km walk on Saturday, my furthest to date.I am planning to do the round the island walk on 2 July over 2 days(approx. 120km in total) so trying to prepare for that.

On the erg I have been trying to do more aerobic conditioning, pushing the spm up.

Just managed a 12km session which I was quite pleased with as it was on not too great an RPE(probably 5-6).
In time I want to be doing my 12km pieces in under 50 mins but not quite there yet.

Distance : 12000m
Time : 50:56.5
SPM : 22.0
DF : 342

Paul G

Kevinhorne44 · Post by **Kevinhorne44** » Sat May 29, 2021 12:23 pm

Wow Paul 120k walk over two day !! 48 k for a Saturday stroll

Doesn't sound to bad on the erg either

I'm always amazed by your DF

I'm going to start building in more pace to my training in June. I think it's going to be a shock

Strength training(on and off the erg)

Re: Strength training(on and off the erg)

Re: Strength training(on and off the erg)

Re: Strength training(on and off the erg)

Re: Strength training(on and off the erg)

Re: Strength training(on and off the erg)

Re: Strength training(on and off the erg)

Re: Strength training(on and off the erg)

Re: Strength training(on and off the erg)

Re: Strength training(on and off the erg)

Re: Strength training(on and off the erg)

Re: Strength training(on and off the erg)

Re: Strength training(on and off the erg)

Re: Strength training(on and off the erg)

Re: Strength training(on and off the erg)

Re: Strength training(on and off the erg)

Re: Strength training(on and off the erg)

Re: Strength training(on and off the erg)

Re: Strength training(on and off the erg)

Re: Strength training(on and off the erg)

Re: Strength training(on and off the erg)

Re: Strength training(on and off the erg)

Re: Strength training(on and off the erg)

Re: Strength training(on and off the erg)

Re: Strength training(on and off the erg)

Re: Strength training(on and off the erg)