This xmas i’m planning a 6 week period of intense training to improve my rowing (the trial row takes about 6:40 btw) and strength. i will be doing 6 ergs a week (some high intensity on off days, and steady state on weight days) and want to add some weights and maybe some strongman type stuff for condidtioning.
I have used a number of T-Nation programs up until now, but for this, i can’t find one to suit. bassicaly, priorities are quad and posterior chain strength, then back… chest isn’t really used in rowing, so i’m planning on using hyperthropy parameters for that day. abs will be Ian Kings Killer Abs part 4 (on 3 atm) - core strength is important to me.
mon: quad dominant leg
tues: back and abs
wed: off or strongman stuff and abs
thurs: hip dominant leg
fri: chest and abs
sat: just the erg or strongmans too? and abs
firstly, how does this sound, and will adding the conditioning strongman stuff lead to overtraining (i’ve been lifting for 4 months or so)?
my stats are: 6’3", 200 lbs. dead: 230 for 3. bench 200 for 3. squat: 200 for 3. (real numbers - i really sucked when i started ok.) I’ll be eating 40/30/30 at maintanace (probably about 3k with all that rowing - i’m a definate FFB)
If most recon this sounds like a good split, i’ll figure out a plan and post it.
Thanks so much in advance,