Do any rowers browse here?
How do you train to maximize power-output over time? It seems like if I do steady state I get weaker, but if I pull hard it leaves me burned out and unable to keep a decent time the next day. How am I supposed to get more out of training without burning out? Google tells me nothing. There is literally no information out there on properly training for an endurance-strength sport.
Do any rowers browse here?
Asher Wilson
Other urls found in this thread:
scholar.google.com
aaiddjournals.org
britishrowing.org
worldrowing.com
concept2.com
thepeteplan.wordpress.com
twitter.com
Brayden Morgan
Ask your coach if you really are a rower.
Brody Allen
I row with a very small program, the best we have are students who came back to instruct. Our winter-workout is very low volume to match the average abilities of the novices, it boils down to 40 minutes of steady state daily, and perhaps a 20 minute run added in on occasion.
Asher Carter
>there’s literally no information on properly training for a strength endurance sport
>of all of the tens of thousands+ of studies not one relates to a very broad category of sport
Quit lying you lazy faggot
Dominic Jones
Erg, technical training + lifting and bulking off season
Stop lifting too much during the season, do boat training instead
Anyway, your country's rowing federation probably has some training routines online publicly available. Otherwise check the British version online.
Eli Price
wolverine plan
hell, pete plan
also, c2forums
>it boils down to 40 minutes of steady state daily,
that's not very much; perhaps you should try to do more
> It seems like if I do steady state I get weaker,
some possibilities, not necessarily mutually exclusive:
your steady state is too hard, you need to go easier (and longer)
you're not very strong, need to dedicate an 8 week block or so to pushing up your squat and pull while maintaining on your rowing before returning to rowing
you haven't accurately measured your performance and you would in fact get faster with more steady state work at your current steady state pace if you stuck with it for 2-3 months and then threw in some higher intensity work for an 8 week peaking block (your lifts might suffer, but you're a rower, not a lifter)
Chase Allen
>very broad category
>rowing
Find my one relevant study about rowing. I'll wait, because they don't exist. Rowing is a niche gentleman's sport.
Joshua Richardson
you absolute pillock
i'm not even that user but here you go: scholar.google.com
of particular relevance, apparently: aaiddjournals.org
Jeremiah Perry
Very broad category being endurance-strength sport you regarded nigger
James Clark
I'm the pillock but you just spoon fed me, so really who wins here? Thanks for that second article, it is truly of use
Colton Perez
Former rower here.
Our team’s training focused on building strength and switching to endurance as the season neared. Fall and winter was strength training and January was endurance/cardio month. Weekends and one day a week was rest day, and we focused a lot on confusion-we ran, did core exercises, and at least 500 meters everyday, but otherwise we changed things up.
One thing to keep in mind is that a regatta/meet lasts 2 days at most and you’re not rowing every race-you’re training for that burnout, not how well you do in practice the next day. I hope this helps.
Dominic Lopez
Thanks for the input in reading through all the stuff you recommended
Carter Carter
mutually beneficial desu, i get to stroke my ego, you get your studies
but i'd probably look more at something like
britishrowing.org
worldrowing.com
concept2.com
thepeteplan.wordpress.com
no need to reinvent the wheel, you know?
Brandon Collins
thenk
Jace Kelly
>least 500 meters everyday
Do you mean 5000?
I don't know anything about rowing but have been doing it as cardio to accompany my weight training.
I do 3000m 3 times a week and just want to get my time down.
How does training for going usually go?
Can I just keep slogging away?
Austin Carter
Isley's a rower, go ask him in /plg/
Parker Barnes
I did it as a core exercise, but when I started doing a different program I used it as cardio to improve endurance. My best was 5k in 20 minuets at max resistance.
Julian Morgan
You need to grow your muscular endurance. Spend increasingly longer durations operating at 88 - 94% of your functional threshold power
Isaac Johnson
not him, but butting in anyway
imo at your level something like this would work just fine:
monday 8-10 x 500m/4-5 x 1k comfortably hard at about a 1:1 work:rest ratio; let it rip on the last one
wednesday 30-45 minutes easy steady state, try to beat last week's distance or bump time up a little but keep this easy; ideally HR in the 130-150 range
friday short hard sprints with full recovery, say 30sec hard, 2:30 easy x 5-8
saturday (optional) 30 minutes easy steady state; again HR in the 130-150 range
also watch the technique videos on the c2 website, make sure drag factor
Nicholas Turner
I mean 500. If we only did that, it was a sprint at the end of practice to get us used to the burnout at the end of a race.
You can keep slogging away to get better time. Working on form also helps-I’m sure there’s YouTube videos, but simple explanation is push legs, straighten then lean back, and pull arms in that order; and try to keep your eyes up.
Lucas Diaz
>at max resistance
user, between 4 and 5 on the damper, sit up straight from the hips, hands away first, then back, then break at the knee, remember to keep your heels down and do the opposite when pulling from the catch.
Michael Parker
Google polarised training