18yr Old LW Rower

[Dutes]

Hi there, i'm new to the forums, but i'll give the stats I know of mine (i'm from Australia so we use metric)

Ht - 181cm (not sure of the conversion but i think its around 5'11"-6')
Wt - 69kg (roughly 155lbs?)
Body Fat % - 10%
Max HR - 209
Resting HR - 52

I'm a Lightweight Rower (max weight of 72.5kg, crew average weight needs to be 70 or less) so I can't afford to just hit the gym and bulk up. ATM I do my weights work with a PT who's a former Olympic Rowing coach and specialises in LW rowers as well as 2 on water sessions a week (this is pre-season, in four weeks that will go up to 4 on water sessions). I also try and do at least two other aerobic sessions a week (on the bike) as well as walking to and from uni, work etc, i also run to and from rowing training (about 3km each way). I am planning to trial for state selection in the U23 Men's Lightweight 4- in December next year.

I'm looking for ways I can get better results from my off-water training without bulking up or gaining weight. My best ergo is 6min 52secs for 2km.
My current bike sessions are generally 45mins working at around 80-85% HR, and i try and mix it up, 45mins of hills one day, 45mins on the flat on others but keeping up towards that AT. In the past (ie. at school) we also used to do squat jumps... lots and lots of squat jumps, at least 6x50 per day, would that be something i should get back into the habbit of doing? I've heard that squat jumps are bad for your joints, all i know for sure is that you definately feel them and our boat speed increased quickly.

Are there any good exercises or drills that i can add (or replace other things with) that will help boost returns. Again, I am NOT looking to put on weight, just trying to improve fitness and bring that BF% down (target is about 5-6%) either by losing it or converting it to lean muscle. Also is stretching important for rowing? I never did any flexibility work in the past and am not currently, i know i should be doing PNF before racing or trials but should i do some sort of structured stretching program during the week?

Thanks in advance

 

[FunctionalTrain]

[quote/] In the past (ie. at school) we also used to do squat jumps... lots and lots of squat jumps, at least 6x50 per day, would that be something i should get back into the habbit of doing? I've heard that squat jumps are bad for your joints, all i know for sure is that you definately feel them and our boat speed increased quickly.

Also is stretching important for rowing? I never did any flexibility work in the past and am not currently, i know i should be doing PNF before racing or trials but should i do some sort of structured stretching program during the week?[/QUOTE]

Squat jumps aren't bad on the joints if you're doing them correctly, and is a great way to boost power in your lower body, which is essential in rowing. Broad jumps are also good for full body power. I say full-body power because you are also swinging with your arms to make you jump further. If you don't stick the landing...time to do 10 push-up to punish yourself. Another exercise that has worked for my athletes are high-pulls with a barbell or dumbells, this coupled with medicine ball chest passes and overhead throws are great for developing power in the upper body.

I never put too much stock in flexibility unless the athlete is really tight and messes with their mechanics. I've always done dynamic stretching (or stretching in motion). Try straight high leg kicks for glute and ham flexibility (make sure your foot comes to about eye level or higher if you can keep your body upright). Another are forward/reverse/lateral lunges focusing on LONG strides to stretch our glutes/hip flexors/groin

 

[Dutes]

thanks for the advice, i've got back into squat jumps as well as doing sets of 10 thirty second hills sprints (hill runs after squat jumps) three times a week and the squat jumps every day on top of my regular training. Also started incorporating the chest passes and overhead throws into my land training as well (got a partner to help me out which is good).

Wondering how many calories i should be aiming for each day, bearing in mind that at 70kg i'm at the max crew average weight and only 2.5kg from max weight.