Custom 8 Week Rowing Program (2km)

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  • #8437
    Fraser_9to5
    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_9to5
    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_9to5
    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_9to5
    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_9to5
    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.

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