Custom 8 Week Rowing Program (2km)

This topic contains 17 replies, has 1 voice, and was last updated by Fraser Fraser 12 hours, 24 minutes ago.

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  • #8437
    Fraser
    Fraser
    Keymaster

    I read up on indoor rowing training plans and came across The Pete Plan, The Wolverine Plan etc. This is all summarised in a Google spreadsheet which I’ve shared below.

    https://docs.google.com/spreadsheets/d/1FFfPGU4IFjXo6dYv9EvaJvoq9tAfnXbwAt8wgERNfes/edit?usp=sharing

    3 Sept

    15 min warm up
    2000m row – 7:55.2 (DF 135, SPM 28-29)
    15 min cool down

    This is my initial test and the whole program revolves around rowing at a pace that’s different percentages of your 2km time. Previous PB was 7:57.4 and if anything I could have squeezed another second out here. I’m very fearful of setting off too fast as when I struggle I really, really struggle and my time suffers. Here I held 1:59/500m pace through the first 1900m then pushed it a little in the final 100m.

    Drag Factor is something you can measure and it’s different for every machine, but it relates to the damper setting (1-10 slider). A 6 on one machine might be a 5 on another, so this way you get a true value that’s comparable. The slower stuff calls for DF 120 and I wouldn’t go any higher than 140 for my race pace. This was all done around 28-29 strokes per minute.

  • #8438
    Fraser
    Fraser
    Keymaster

    5 Sept

    15 min warm up
    10 x 1 min row, 1 min easy row/rest @ 1:53-1:56 pace, DF 137
    Average pace 1:53.7, Fastest 1:52.7, Slowest 1:55.3
    ——————–
    Power Clean – 3 x 6 x 50kg
    Front Squat – 4 x 8 x 60kg
    RDL – 8,8,6,6 x 70kg (no straps)
    A1 Pushups – 2 x 20
    A2 Batwing Rows – 15, 12 x 15kg
    Front Plank – 2 x 40 secs
    Side Plank – 2 x 30 secs

    Good session, pace was a little harder to hold than I was expecting. The gym is about preventing injury and not gains, so I’m under no pressure to push myself. I think grip comes into play during rowing so my RDL was without straps, and that was the reason I didn’t manage 8 reps in all sets. Planks involved lifting a limb here and there to make it a challenge.

  • #8466
    Fraser
    Fraser
    Keymaster

    6 Sept

    Rowing Machine 2 x 12 mins (6 mins) @ 2:13-2:20/500m pace, DF 122
    Rep 1 Avg 2:15.7 (26 spm), Rep 2 Avg 2:15.2 (28 spm)

    Hamstrings are tender today, DOMS from yesterdays weights. Ate a bigger breakfast today as I feel like I need to up the calories by 200/day.

  • #8502
    Fraser
    Fraser
    Keymaster

    7 Sept

    TRX Inverted Rows – 3 x 12
    YWT Raise – 2.5kg x 12
    Single Arm DB Bench Press – 2 x 12 x 25kg
    Suitcase Deadlift ISO – 2 x 30kg x 30 secs
    Resistance Band Pallof Press – 2 x 15

    9 Sept

    Rowing Machine 2 x 3 mins (Full Rest), DF 134 in 1:57-2:08 pace
    Avg 1:59.5, 1:58.6
    Power Clean – 3 x 6 x 50kg
    RLESS – 4 x 6 x 55kg
    OHP – 4 x 6 x 50kg
    Pull Ups – 2 x 10
    Front Plank – 2 x 40 secs
    Side Plank – 2 x 30 secs

    I shouldn’t complain about the pace, maybe these rowing sessions get harder very quickly. Worked very much within myself today, pushed a little for the faster end of the pace range in the second piece (down with the rowing lingo). Tempting to increase the weight of power cleans but technique needs so much work, just pretending it’s heavy for now. Happy with the workload over a week and look forward to more.

    Here’s my RLESS (Rear Leg Elevated Split Squats)

  • #8503
    Fraser
    Fraser
    Keymaster

    10 Sept

    Rowing Machine 3 x 13 mins (6 mins) DF 121
    avg 2:14.2, 2:15.8, 2:14.2 (22,24,26 spm)

    Played music at a certain BPM to get into a rowing rhythm, potential to do that again.

    12 Sept

    Rowing Machine 5 x 1 min row, 1 min easy row/rest @ 1:53-1:57 pace, DF 138
    Average pace 1:52.9, Fastest 1:52.2, Slowest 1:54.0
    Power Clean – 50kg x 6,6, 55kg x 5
    Front Squat – 4 x 8 x 65kg
    RDL – 4 x 8 x 70kg
    Batwing Row – 3 x 12 x 15kg
    Push Ups – 3 x 20
    Front Plank – 2 x 40 secs
    Side Plank – 2 x 30 secs

    Quite quick on the rows, no use slowing myself down if I feel fine. Upped the front squat, can do so again.

    Here are front squats, bit light.

  • #8528
    Fraser
    Fraser
    Keymaster

    13 Sept

    Rowing Machine 2 x 15 mins (6 mins) @ 2:08-2:14/500m pace, DF 122
    Avg 2:09.2, 2:08.3

    I read the wrong intensity in this session last week and cruised it at 2:15 pace.

    14 Sept

    TRX Inverted Rows – 3 x 15
    YWT Raise – 2.5kg x 12,12,12
    Single Arm DB Bench Press – 2 x 12 x 25kg
    Suitcase Deadlift ISO – 2 x 30kg x 30 secs
    Resistance Band Pallof Press – 2 x 15

    16 Sept

    Rowing Machine 100m sprint – 17.3, DF 180
    Rowing Machine 3 x 3 mins (Full Rest), DF 130 in 1:57-2:08 pace
    Avg 1:59.3, 1:58.2, 1:59.6
    ————————————-
    Power Clean – 3 x 5 x 60kg
    RLESS – 3 x 5 x 60kg
    OHP – 3 x 5 x 50kg
    Pull Ups – 2 x 10

    In a mad rush to get to work, skipped a set of RLESS, OHP and Pull ups and ditched planks. 100m sprint was good fun, I could go even higher than 180 for the drag factor.

    It wasn’t in the program I just fancied it, here it is:

  • #8529
    Fraser
    Fraser
    Keymaster

    17 Sept

    Rowing 3 x 14 mins (6 mins) DF 120
    avg 2:12.9, 2:13.2, 2:14.3

    19 Sept

    Rowing Machine 8 x 45 sec row, 45 sec easy row/rest @ 1:52-1:56 pace, DF 137
    Average pace 1:52.6, Fastest 1:51.3, Slowest 1:54.2
    Power Clean – 3 x 5 x 60kg
    Front Squat – 4 x 6 x 75kg
    RDL – 4 x 6 x 75kg
    Batwing Row – 3 x 14 x 15kg
    Push Ups – 3 x 20
    Front Plank – 2 x 40 secs
    Side Plank – 1 x 30 secs
    Stomach Vacuums – 3 x 10 secs

    Front squats at a better weight, RDL too. Could add weight to my push ups now I can smash out sets of 20. I’ve moved the target pace in rowing to the one that corresponds to 7:50 for 2000m. My test row on day 1 was 7:55 but I feel fitter and I was hitting the low end of the range anyway so it seems logical to challenge myself.

  • #8530
    Fraser
    Fraser
    Keymaster

    20 Sept

    Rowing Machine – 3 x 13 mins (6 mins) DF 122
    avg pace 2:08, 2:07.9, 2:09.7 in 26, 28, 30 spm

    21 Sept

    TRX Inverted Rows – 3 x 15
    YWT Raise – 2.5kg x 12,12
    Single Arm DB Bench Press – 2 x 12 x 25kg
    Suitcase Deadlift ISO – 2 x 35kg x 30 secs
    Resistance Band Pallof Press 10kg x 15, 15

    Shoulders are toast today, training is catching up to me and the increase in rowing volume. Week 1 was 11.5km, Week 2 was 19km and Week 3 will end up being about 22.7km.

    Here’s a suitcase deadlift ISO, working in anti-lateral flexion

  • #8532
    Fraser
    Fraser
    Keymaster

    23 Sept

    Rowing Machine 4 x 3 mins (2 mins), DF 134
    Avg 1:58.5, Fastest 1:57.6, Slowest 1:59.6
    ————————————
    Power Clean – 3 x 5 x 60kg
    RLESS – 4 x 6 x 60kg
    OHP – 3 x 6 x 55kg
    Pull Ups – 3 x 10
    Front Plank – 2 x 45 secs
    Side Plank – 2 x 30 secs

    24 Sept

    Rowing 50 mins, DF 120. Pace 2:22.2/500m

    Total distance 10,550m and it was unpleasant. The pace was fine, but my bum went numb with 16 minutes to go and I’m really not a steady state cardio kind of guy. Thankfully in my 8 week program the longest session after this is 2 x 18 mins so I don’t have to do that again. First half hour was in 2:21 pace and then I chilled for a bit before getting back on pace. My biceps and hip flexors feel the most fatigued, the former is probably down to technique and not rowing enough with my legs.

  • #8533
    Fraser
    Fraser
    Keymaster

    26 Sept

    Rowing Machine 6 x 90 on/90 off DF 137 average 1:53.9
    Power Clean – 60kg x 5,5,4
    Front Squat – 4 x 6 x 75kg
    RDL – 4 x 6 x 75kg
    Pushups – 2 x 18 x 5kg
    Batwing Row – 2 x 14 x 15kg
    Leg Raises – 3 x 12

    This was quite a difficult pace in the rowing, finally feel like the sessions are a challenge. Eased off on the power cleans down to 4 reps so I can focus more on quality.

  • #8534
    Fraser
    Fraser
    Keymaster

    27 Sept

    Rowing Machine – 3 x 8 mins (6 mins) DF123
    avg 2:07.6, 2:07.1, 2:07.3

    30 Sept

    Rowing Machine – 2 x 5 mins (2.5 mins) DF 130
    avg 1:59.7, 2:00.1

    Legs are feeling quite heavy this week and general recovery feels slow. I am following The Longevity Diet for this time period and my reduced protein intake (80g/day instead of 140g/day) is noticeable in the way my muscles don’t repair as quickly between workouts. I skipped weights on Friday and Sunday as they are meant to be more for injury prevention and complementing the rowing, whereas right now they are just making everything more challenging.

    Tomorrow (1st Oct) I will do the Step Test for VO2max to see if there’s any difference in my fitness levels.

  • #8535
    Fraser
    Fraser
    Keymaster

    1 Oct

    Step Test – 3 mins. 15 sec heart beats = 35
    Estimated VO2max = 52.53 ml/kg/min

    Rowing Machine – 2 x 16 mins (6 mins) DF 121
    avg 2:12.5, 2:13.2

    My heart rate was 144 when I tested 4 weeks ago, and today it was 140 after the step test. It was really accurate with the VO2max calculator based on 2km rowing time, and my new VO2max would put my 2km row at 7:47, down from 7:55. Confirms that I should be trying to hit the suggested pace of 7:40-7:50 when training and I’m happy with the progress I’ve made. When I do the final 2000 metre row I’ll do the Step Test as part of the warm up and then use the result to predict what my 2km time should be to allow me to judge my pace.

  • #8550
    Fraser
    Fraser
    Keymaster

    3 Oct

    Rowing Machine – 6 x 1 min on/1 min off DF 137, avg 1:53.0/500m
    Power Clean – 3 x 4 x 60kg
    Front Squat – 75kg x 5, 5*
    Weighted Push Ups – 5kg x 20,20
    Batwing Rows – 15kg x 16,16
    Front Planks – 2 x 40 secs
    Side Plank – 2 x 30 secs

    *tweaked back. I went for a 6th rep on the front squats and as I changed direction at the bottom of the squat I allowed my elbows to drop and felt my lower back go. I bailed immediately and skipped RDL. It’s probably going to take 7-10 days given I plan to keep rowing with it (assuming pain free) so I’ll drop the weight to 40-50kg this time next week and ease back in. Ironic that the weights are mainly for injury prevention for rowing. Probably my fault for treating them more like a normal weights session and still pushing quite hard with reps.

  • #8551
    Fraser
    Fraser
    Keymaster

    4 Oct

    Rowing Machine – 2 x 10 mins (6 mins) DF 123, avg pace 2:10.2/500m

    My back was killing me yesterday, it got much worse as the day progressed. Rubbed Perskindol on my lower back before bed and slept with a pillow between my legs, then woke up with my entire back really stiff. Took a long hot bath this morning and did stretches on hamstrings, glutes etc. to reduce overall tension in the muscle. Perskindol again in the early afternoon and around 4pm I did this workout. It was meant to be 3 x 10 mins but I’m pushing my luck already and it’s possible the painkiller is masking me further damaging my back. Rowing was with a more rigid torso and I felt no discomfort at all, able to do the full warm up with no issues either. Confident about completing the rowing workouts and I’ll need to take it easy in the gym, possibly no more front squats for the rest of the month.

  • #8552
    Fraser
    Fraser
    Keymaster

    5 Oct

    Inverted Row – 3 x 5
    YWT Raise – 3 x 12 x 2.5kg

    7 Oct

    Rowing Machine – 3 x 5 mins (2.5 mins) DF 131
    avg 1:59.1/500m

    DB RLESS – 2 x 10 x 15kg
    DB OHP – 2 x 8 x 15kg
    Pull Ups – 2 x 5
    RDL – 8 x 5kg
    Side Plank – 30 secs
    Front Plank – 2 x 30 secs

    Pleased with the rowing session, close to the max. pace I can hold given my lower back injury. I did it with no painkillers and had no discomfort which is positive. The gym session was more like rehab, I did a token weight for a few exercises and RDL was just to practice having a strong back position. Weakness most noticeable doing front planks and I couldn’t go beyond 30 secs. Not keen on the 2 x 18 minute rows tomorrow, the plan is to stop if it’s making my back worse.

  • #8553
    Fraser
    Fraser
    Keymaster

    8 Oct

    Rest

    My lower back is fine but I must have pinched something in my right shoulder as it was hard to lift my arm for the rest of Sunday and all of Monday. No chance of rowing so I skipped what was 2 x 18 mins (6 mins). It was fine the next day so from now on I should be able to complete all rowing sessions and lighter weights in the gym.

    9 Oct

    Mobility/Maintenance courtesy of Supple Leopard (page references in brackets)

    Trap Scrub (304)
    Banded Overhead Distraction (317)
    Plate Smash (298)
    Low Back Smash (351)
    Wall Smash (314)
    Blue Angel Wall Smash (325)
    Tricep Extension Smash (336)
    Classic Triceps and Lat Stretch (321)
    Bicep Stretch (not in book)
    Forearm Smash (344)
    Global Gut Smash (365)

    I did all the upper body, leaving Quads, HS, Glutes and Calves for another time. Should be doing maintenance like this every week and skipping it is the main reason why I’m now injured.

  • #8571
    Fraser
    Fraser
    Keymaster

    10 Oct

    Rowing Machine – 8 x 45 on / 45 off @ 1:53.1 average
    Power Cleans – 3 x 4 x 40kg
    Front Squats – 4 x 10 x 40kg
    Pushups – 3 x 15
    Batwing Rows – 3 x 12 x 15kg
    Front Planks – 2 x 30 secs

    11 Oct

    Mobility/Maintenance courtesy of Supple Leopard (page references in brackets)

    Glute Smash and Floss (368)
    Roller Quad Smash (385)
    Couch Stretch (391)
    Posterior Chain Floss (409)
    Roller Calf Smash (425)
    Classic Calf Mobilisation (429)

    Roller calf smash was DIRTY! I cut a length of PVC pipe and placed it on my lifting platform so my foot could hang off the ground. Took about 2-3 minutes on each calf passing up and down, really painful and they felt much better a few days later.

    14 Oct

    Rowing Machine – 3 x 6 mins (2.5 mins, 3.5 mins) 1:58.8, 1:59.6, 2:00.5 pace
    Pullups – 3 x 6
    OHP – 3 x 8 x 40kg

    Legs were toast so didn’t need split squats or power cleans. Built some confidence given that 1:59 was what I held on my 2000m time trial on day 1 and I matched it twice with 2.5 mins rest between. Needed more rest between reps 2 and 3 but it’s based on your heart rate dipping below 2x resting which is a nice way of taking the guesswork out of whether you need a longer rest after a certain rep.

    15 Oct

    Rowing Machine – 2 x 15 mins (6 mins) in 2:13-2:14/500m pace.

    17 Oct

    Rowing Machine – 6 x 90 on / 90 off DF 135. Avg pace 1:53.6/500m overall

    I had an ordeal with a puncture to my car last night and it involved an hour trying to fix it myself and then waiting for the AA, meaning I got home after 3am. If I was fully rested I’d do some upper body today but right now I’m not even in the mood to try abs. Will try to do more on Friday than usual.

  • #8585
    Fraser
    Fraser
    Keymaster

    18 Oct

    Rowing Machine – 2 x 8 mins (6 mins) DF 124, avg 2:08 & 2:07/500m

    Have built up a training effect and with this taper I should feel better and fresher every day! My friend rowed 7:39.6 for 2k on Tuesday having not been on a rowing machine since 2004 and being out of shape from 7 months travelling. He held 1:55/500m very well and it made me think I should aim higher with my pace and see if I can hold on.

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