Long time lurker, first-time poster.
I was looking for a little input on my training program.
If my name didn’t give it away, I am a rower, currently training for next summer’s Elite Nationals.
I have dabbled in lifting all through my rowing career, but in the rowing community it’s hotly debated as to whether the increases in strength in rowing have any direct effect on boat speed.
I tend to believe that the extra horsepower can’t hurt, and if anything I’d like to prove all the people who say that the only way to train for crew is to row, wrong.
Currently, I’ve been dabbling with a lot of Chad Waterbury’s programs, specifically, right now I’m on his “anti-bodybuilding” program. Great stuff. I am also interested in giving Mr. Robertson’s “Designer Athletes” program a try.
Here is my question:
Rowing is a very cardio-intensive sport. The particular demands of racing imply that one has to put in a lot of miles if one wants to go fast. Right now, I am logging 12 workouts a week, Basically one in the morning, one at night.
My split goes something like this:
A.M. - Lifting session
P.M. - Long distance row (15K)
A.M. - Lift or row (depending if I have to lift based on Chad’s workout schedule)
P.M - 8x 500m sprint intervals, 20 minutes of stadiums
A.M. - Lift or long row
P.M. - Long Row
A.M. - Lift or row (see Tues)
P.M. - 4 x 2000m intervals
A.M. - 10K row (at sub race pace usually 80-85% of HRMax)
P.M. - Long row
A.M. Long row
P.M. Long row
Total meters per week: around 120K will build up to around 150-160K.
Would love input on a lifting program. Like I said right now I am following Chad Waterbury’s “Anti Bodybuilding Program” to the “T”.
Stats: 6"4", 240lbs.,(bf 11% as of 9/1/04) would like to be at 220lb. racing weight by mid. Jan.
eating around 4500 cals a day, losing about a lb. a week. Heavy on the low-glycemic complex carbs and protein, have a high-glycemic carb immediately post workout, and keep the fats as low as possible. Would ideally like to be as lean as possible at 220 for racing season (late March - end of July), however, doesn’t having too low a body fat percentage screw with your endurance?
Am I overtraining? Am I eating enough? I wonder what non-rowers think of this schedule… This is pretty standard schedule for an elite-level aspirant.
Any input would be most appreciated.
I want to be as fast as possible, dammit!!
Thanks in advance,
the hungry oarsman.