I’ve recently taken up the sport of indoor rowing (i.e. competing for time on a rowing ergometer). The most important race distance is 2000m, which takes between 6 and 7 minutes to complete.
I’m trying to apply some of CT’s pendulum concepts to the strength training component of my training. With the large volumes of endurance training I’m currently doing (5-6 sessions/week), I feel my best option is to limit strength training to 3 short sessions per week.
I can see the benefit to hypertrophy work in my program, in order to develop capillary density, number and size of mitochondria, etc. I can also see the benefit of max strength work, as it will provide a strength base upon which to build my specific strength-endurance on the rowing machine.
My issue is with power training. The speed of a stroke on the erg is not nearly as fast as, for instance, a sprinter’s stride, so I wonder if high-velocity work will benefit me.
I only have so much time in the gym, and so much recovery capacity, so I want to ensure I’m taking the most efficient approach possible. If power work isn’t going to help me a great deal, then I’d rather spend my time doing something that will.
Any suggestions are welcome.