I am a University Rower who has aspirations of making the Canadian National Development Team next summer. I am back home from school now, to train and work during the summer months. I do still row with my team, but erg by myself, and was given a program by our school's S&C coaches for the summer months. I'm not happy with how this program has been working for me, and am wondering if you would have any input. Unfortunately our strength program was already written and does not coincide with the 2-week micro cycles our coach sends us for our on water and erg training, thus making it difficult to program the two together.
My typical week looks as follows:
Monday: 6AM 60' erg cat 6 (75% MxHR), 7:30AM-4PM work labour job, 4:30PM Lift
Tuesday: 6AM 60' erg cat 6, work, 5PM-6:30PM row (workout dependent on coaches micro cycle)
Wednesday: 5:20AM team time trials, work, 5PM-6:30PM row
Thursday: 6AM lift, work, afternoon off (sauna)
Friday: 6AM 60' erg cat 6, work, 5PM-6:30PM row.
Saturday: 7AM row, 10AM row
Our lifts are as follows:
A1: BB Hip Thruster (with back on ground) reps: 5,5,3,3,3 (increasing load each set from 80-88% of max overall)
A2: Bear crawl 20 yds
B1: trap bar deadlift 5,5,3,3,3 (increasing load from 70-88%)
B2: DB bench press 5,5,3,3,3
C1: Alt Fr Split squats 6,6,6,6
C2: DB row
C3: Supine rolling 4x5ea
A1: Hang power clean 5,5,3,3,3 (increasing load each set from 80-88% of max overall)
A2: ankle mobility
B1: Chain pause front squat 3,3,3,3,3,3 (70%)
B2: Box Jumps 3,3,3,3,3,3
C1: DB single leg single arm RDL
C2: Weighted pull ups 9,9,9,9
C3: cable palof press 4x8ea
The program follows the 3-1 approach (increase volume during first three weeks, last week is deload). The rep scheme is almost the exact same for the entire summer as well as the lifts that are performed, only changing the volume week by week. I am hoping to peak for National Rowing Championships September 22nd.
I am wondering what your take on our strength program is, and if there are other lifts or rep schemes you suggest implementing instead. Is there a program you suggest instead also? I was thinking of switching out the bb hip thruster for a deficit snatch grip deadlift, trap bar deadlift for a front squat. And then for the second day switching out the pause front squat for a pause back squat. I look forward to hearing back!