Custom 8 Week 2k Rowing Program (Sept 2018)

[Fraser_9to5]

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.

[Fraser_9to5]

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.

[Fraser_9to5]

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.

[Fraser_9to5]

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)

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A post shared by 9to5 Strength (@9to5strength) on Sep 9, 2018 at 4:23am PDT

[Fraser_9to5]

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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A post shared by 9to5 Strength (@9to5strength) on Sep 12, 2018 at 5:34am PDT

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