Lifting Weights?

[magnuson]

I'll admit I haven't formally lifted weights since I was in high school lo those many years ago. But I'd really like to start now. Seems like it couldn't hurt the rowing.

Here's one rather brutal program I have discovered, thanks to Admiral Brandenburg. The British gold medal coxless four from the 2000 Sydney Olympics would do four circuits of this routine per day, six days a week. (to covert kilos to pounds, of course, you mulitply by 2.2). Note that this routine was performed after 20K of rowing, then following by another 12 to 20 K!

I'm thinking about starting with one circuit at about half the weight, then adding circuits, then adding weight.

Maybe.

Bench pulls, 55 kilos, 50 reps to take no more than 2 minutes.
Situps on incline, 10 kilos, 20 reps.
Press-ups, 20 reps
Knives (throwing feet and arms upwards), 20 reps
Rowing on a box, 10 kilos each hand, 30 reps
Dorsal rises, 10 kilos, 30 reps
Bench pulls, 45 kilos, 30 reps, to take no more than one minute.
Angels (lie face down, lift arm and leg), 5 kilos, 20 reps.
Squat jumps, 30 reps
Lateral pulls, 50 kilos, 20 reps.
Leg curls, 30 kilos, 20 reps.
Side bends, 45 kilos, 20 reps.
Step-ups, 50 kilos, 20 reps (10 each leg)
(Chest) Expander, 30 quick strokes.

[mikebaltz]

Mike, The lifting routine you're considering (6 days a week) in combination with the rowing regimen that you're on is, in my opinion, a recipe for a) overtraining and b) muscle loss. I would suggest a total body workout no more than three times a week with an emphasis on building muscle. That routine would "look" something like a couple sets of mostly multi-joint exercises using a repetition range of between 8-12. I'm no rowing expert, but important rowing muscles certainly include, back, core, and legs. Squats and/or leg presses are the best for building legs overall. I'd throw in some form of calf raises for lower leg development. Chinups and/or pulldowns are good for upper back development. Bent-over rows are also good for overall back development. I'd also do some kind of presses for chest and shoulders. You could include a core specific movement each workout. On days you have plenty of energy you could throw in a bicep and tricep specific movement. If there's any interest, I'd be more than willing to talk to the club more about building muscle and lifting techniques.

[magnuson]

Hey, Mike. Mag here.
I, for one, would be very, very grateful for any help you could give the crew with proper weight-training technique. Our goal for weight training, of course, would be to develop better speed and endurance, particularly at the finish (right, Alan?).
So I wonder if we could try this: I'll find a bunch of established weight-training programs for rowers (admitting that above is for professional rowers with 39 months to prepare for a target event), and maybe you can sort through the programs and come up with one for us?

[mikebaltz]

Mag, I don't want to come off as a know-it-all. It's just that I am very conscious of and on-guard against overtraining. The reality is that many professionals are overtrained. And as we get older our recovery time slows, too. The key in starting out with weightlifting, like with anything, would be to start slowly, sort of master the technique, and then increase volume and intensity. Would love to be helpful in any way I can. Perhaps a weight room session going over technique of recommended exercises, etc. Just let me know.

[magnuson]

Here is the Grail of Lifting for Rowing (maybe): www.concept2.co.uk/docs/guide/training_guide_v2_chapter_7.pdf


Jurgen Grobler's plan is most interesting...

[mikebaltz]

On the topic of strength training for rowers I also found this site and think it offers some interesting insights and training suggestions:

home.hia.no/~stephens/rowstre.htm