4/12/2021 0 Comments 2K Erg Training Program
The summer off-season is a crucial time to set yourself up for the rest of the year.
2K Erg Training Program Free Strength TrainingIn this article, well cover the major goals of summer strength training for rowing, general program guidelines, and two free strength training programs for rowers.Seriously, take a break If you rowed all the way through spring and in to the championships, you might be on week 16-20 of spring rowing.You will find that your energy rebounds and youll be enthusiastic for the next training block, instead of dragging into it and possibly carrying over aches and pains.![]() Enjoy recreational physical activity, spend some more time with a neglected hobby, schedule a vacation for this time, or do something else that isnt training for a few weeks before moving to the next block. Good summer goals dont overlap with your competitive seasons. For one, chasing the same goal training cycle after training cycle can mentally burn you out, particularly when it comes to erg training. For another, it isnt physiologically possibly to be in peak condition year-round, so if youre in peak condition in August, its likely youll have a hard time reaching that mark again in April or May when it actually matters. The general preparation block is a perfect time to do more cross-training, a higher variety of exercise, and build some muscle with higher volume training. This also works out perfectly because these are all different goals than your spring training. Enjoy the extra recovery time and aim to gain 5-10 pounds of lean bodyweight. Cross-training and high variety in the weight-room is crucial during certain periods of the year to offset imbalances caused by rowing and maintain athletic qualities. Summer is also a great time to get in a lot of meters and build a great aerobic and technical base in addition to increased cross-training. Both of these programs use Jim Wendlers popular 531 program for the main work. It is a simple progression, the low volume main work training leaves plenty of room for quality assistance work, and you can make progress through both reps and weight. Perform B1, then B2, then take 1-2 minutes of rest before doing the next set. Do C1, then C2, then C3, then rest 1 minute before doing the next circuit set. To accomplish this, this program is higher in volume and lifting bumps up to 3 days per week during the General Prep period. You could do this in a few different ways based on your personal preference. 2K Erg Training Program Full Explosive IntentBoth of the B exercises should be performed with full explosive intent. I much prefer off-season rowers to cross-train for a majority of their aerobic workouts. The aerobic adaptations to the heart, lungs, and capillaries, are general, so you can cycle, swim, run, scull, or do something other than erging and gain the same benefits while also developing different movements, muscles, and avoiding risk of injury from prolonged erging sessions, and avoiding risk of burnout later in the competitive year. The aerobic base sessions build general fitness and endurance. The interval work maintains anaerobic fitness, and keeps the rower familiar with erg technique without risking injury from prolonged erging sessions.
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