The Background
In March 2007 I rowed at the Australian National Rowing Titles, finishing 6th in the Open Schoolboys Single Scull. I was 179cm, 67kg. The winner was 192cm, 93kg...
I was also part of the quad that won my school's third consecutive gold medal in the Open Schoolboys Quad Scull.
18 months later the stroke from that quad won a Bronze Medal in the Junior Mens Double Scull at the World Junior Championships...
I was working in a fish and chip shop...
That was the kick up the arse I needed to get back into it. I'd been coaching for 6 months but I decided I needed to get back into the boat. I made inquiries and made the promise to myself.
"I am going to row at nationals again"
I threw myself back into the sport with a passion, contested the State titles in 2008 winning a gold, silver and bronze medal and then competed at the Australian Championships in March 2009.
That was enough to excite fresh enthusiasm and determination in me.
I am now in the off-season until late August, if I want to achieve my goals the work starts now. I know what I want to do, who I want to be, where I want to go.
The Man
Name: Sam
Nickname: Dutes
Age: 18
Height: 181cm
Weight:68kg
BF%: 9%
Best 2KM Ergo Time: 6:52
Best 6KM Ergo Time: 22:18
The Dream
Long Term: Make the Queensland Penrith Cup (ML4-) crew.
Mid Term: Make the Toowong Lightweight 8 and the Queensland Youth 8
Short Term: Reach 74kg @<9%BF, improve my 2k and 6k ergo times.
The Key Dates
16th March - Training begins, Phase 1
29th March - My new coaching contract begins
8th June - Phase 2 Begins
24th August - Coaching Contract Ends
31st August - Phase 3 Begins
The Breakdown
Weights
Phase 1: Symmetry and Hypertrophy: (16/03/09 - 5/06/09)
Phase 2: Max Strength (8/06/09 - 24/08/09)
Phase 3: Power (31/08/09 - 20/11/09) - this Journal will conclude at the end of phase 3.
Phase 4: Power Endurance (23/11/09 - 12/02/10)
Phase 5: Taper (15/02/10 - 1/03/10)
Rowing Training
Phase 1: Off Season (16/03/09 - 24/08/09)
Phase 2: Build Up(25/08/09 - 22/11/09)
Phase 3: Competition (23/11/09 - 14/02/10)
Phase 4: Taper (15/02/10 - 1/03/10
The Plan
WILL KEEP THIS PART UPDATED AT CURRENT PHASE
WEIGHTS:
Phase 1: Symmetry and Hypertrophy
Monday:
Squat
Bench Pull
Deadlift
Bench Press
Abs
+2 Supplemental exercises (see below)
Wednesday:
Squat
Bench Pull
Leg Press
Bench Press
Back Extensions
+ 2 Supplemental exercises (see below)
Friday:
Squat
Bench Pull
Deadlift
Bench Press
Abs
+ 2 Supplemental exercises (see below)
SUPPLEMENTAL EXERCISES
Bicep Curls
Seated Rows
Tricep Extensions
Dips
Chin Ups Overarm
Rotator Cuff Series
Incline Bench Press
One-Leg Squats
Split Squat
Power Clean
Not sure what supplemental exercises I should do. I'm trying to pair them up but need a bit of help. Chin ups (a staple of any rowing weights program), dips, power cleans, one-leg squats and seated rows are the most rowing specific but some ideas about which ones to do, what days etc. would be really appreciated.
My current thinking is dips and chinups on Monday and Friday and maybe Power Cleans and seated rows on Wednesday.
The plan is to have a 'test week' every 4 weeks to make sure im still lifting at the correct weight. The 'test' would be done on the Friday (or Day 3) session and would simply by a 3RM for Squat, deadlift, bench pull and bench press. This is important to me because this is the format (3RM) and the exercises used in the strength testing for representative athletes (one of the criteria for representative athletes is good results in the strength test).
My current 3RMs are
Squat: 105
Deadlift: 115
Bench Pull: 65
Bench Press: 65 and it is off these results that my numbers are based.
Using a calculator for 1RM's for all of these I have put my targeted weights for each week as a percentage of that calculate 1RM.
So... the sets/reps/weight format for this initial 12 week program.
This applies to the core lifts (squats, deadlift, Bench pull and bench press and also leg press - which I'm aiming for double the weight of squats, ie. 90kg squat I should aim to do 180kg leg press). Supplemental exercises will be done at 3x10 for most exercise but at 3x8 for dips (weighted) and power cleans and 2x10 Chin Ups (weighted).
Week 1: 4x10 @ 70%
Week 2: 4x8 @ 75%
Week 3: 5x6 @ 80%
Week 4: 3x8 @50% (test on the Friday, recalculate weights if necessary)
Week 5: 5x8 @70%
Week 6: 5x7 @75%
Week 7: 5x6 @80%
Week 8: 3x8 @50% (test on the Friday, recalculate weights if necessary)
Week 9: 5x8 @70%
Week 10: 5x7 @75%
Week 11: 5x6 @80%
Week 12: 3x8 @50% (test on the Friday, caclulate weights for next phase).
ROWING TRAINING
During the off-season phase the plan is to paddle maybe 2 (3 at the most) mornings a week (say, Tuesday and Saturday) approx 16-20k to maintain technique. For general fitness I plan to do one 500m Max Test on the ergo followed by a 6k ergo at set rate, probably on the Thursday, and a bike ride (40k or a mountain) or run (8-10k).
My diet hasn't been worked out but the plan is to sit on about 4000calories as this is a bulking phase.
I take a Whey/Cassein blend protein shake with honey 20mins post-weights and another prior to going to bed. I'm not taking any other supplements aside from a multi-vitamin.
Feel free to offer constructive advice.
And I enter this next stage of my training knowing that work done now will pay off come racing season and remembering
"If you fail to prepare, prepare to fail"
Lets rock
:SaiyanSmilie_anim:
In March 2007 I rowed at the Australian National Rowing Titles, finishing 6th in the Open Schoolboys Single Scull. I was 179cm, 67kg. The winner was 192cm, 93kg...
I was also part of the quad that won my school's third consecutive gold medal in the Open Schoolboys Quad Scull.
18 months later the stroke from that quad won a Bronze Medal in the Junior Mens Double Scull at the World Junior Championships...
I was working in a fish and chip shop...
That was the kick up the arse I needed to get back into it. I'd been coaching for 6 months but I decided I needed to get back into the boat. I made inquiries and made the promise to myself.
"I am going to row at nationals again"
I threw myself back into the sport with a passion, contested the State titles in 2008 winning a gold, silver and bronze medal and then competed at the Australian Championships in March 2009.
That was enough to excite fresh enthusiasm and determination in me.
I am now in the off-season until late August, if I want to achieve my goals the work starts now. I know what I want to do, who I want to be, where I want to go.
The Man
Name: Sam
Nickname: Dutes
Age: 18
Height: 181cm
Weight:68kg
BF%: 9%
Best 2KM Ergo Time: 6:52
Best 6KM Ergo Time: 22:18
The Dream
Long Term: Make the Queensland Penrith Cup (ML4-) crew.
Mid Term: Make the Toowong Lightweight 8 and the Queensland Youth 8
Short Term: Reach 74kg @<9%BF, improve my 2k and 6k ergo times.
The Key Dates
16th March - Training begins, Phase 1
29th March - My new coaching contract begins
8th June - Phase 2 Begins
24th August - Coaching Contract Ends
31st August - Phase 3 Begins
The Breakdown
Weights
Phase 1: Symmetry and Hypertrophy: (16/03/09 - 5/06/09)
Phase 2: Max Strength (8/06/09 - 24/08/09)
Phase 3: Power (31/08/09 - 20/11/09) - this Journal will conclude at the end of phase 3.
Phase 4: Power Endurance (23/11/09 - 12/02/10)
Phase 5: Taper (15/02/10 - 1/03/10)
Rowing Training
Phase 1: Off Season (16/03/09 - 24/08/09)
Phase 2: Build Up(25/08/09 - 22/11/09)
Phase 3: Competition (23/11/09 - 14/02/10)
Phase 4: Taper (15/02/10 - 1/03/10
The Plan
WILL KEEP THIS PART UPDATED AT CURRENT PHASE
WEIGHTS:
Phase 1: Symmetry and Hypertrophy
Monday:
Squat
Bench Pull
Deadlift
Bench Press
Abs
+2 Supplemental exercises (see below)
Wednesday:
Squat
Bench Pull
Leg Press
Bench Press
Back Extensions
+ 2 Supplemental exercises (see below)
Friday:
Squat
Bench Pull
Deadlift
Bench Press
Abs
+ 2 Supplemental exercises (see below)
SUPPLEMENTAL EXERCISES
Bicep Curls
Seated Rows
Tricep Extensions
Dips
Chin Ups Overarm
Rotator Cuff Series
Incline Bench Press
One-Leg Squats
Split Squat
Power Clean
Not sure what supplemental exercises I should do. I'm trying to pair them up but need a bit of help. Chin ups (a staple of any rowing weights program), dips, power cleans, one-leg squats and seated rows are the most rowing specific but some ideas about which ones to do, what days etc. would be really appreciated.
My current thinking is dips and chinups on Monday and Friday and maybe Power Cleans and seated rows on Wednesday.
The plan is to have a 'test week' every 4 weeks to make sure im still lifting at the correct weight. The 'test' would be done on the Friday (or Day 3) session and would simply by a 3RM for Squat, deadlift, bench pull and bench press. This is important to me because this is the format (3RM) and the exercises used in the strength testing for representative athletes (one of the criteria for representative athletes is good results in the strength test).
My current 3RMs are
Squat: 105
Deadlift: 115
Bench Pull: 65
Bench Press: 65 and it is off these results that my numbers are based.
Using a calculator for 1RM's for all of these I have put my targeted weights for each week as a percentage of that calculate 1RM.
So... the sets/reps/weight format for this initial 12 week program.
This applies to the core lifts (squats, deadlift, Bench pull and bench press and also leg press - which I'm aiming for double the weight of squats, ie. 90kg squat I should aim to do 180kg leg press). Supplemental exercises will be done at 3x10 for most exercise but at 3x8 for dips (weighted) and power cleans and 2x10 Chin Ups (weighted).
Week 1: 4x10 @ 70%
Week 2: 4x8 @ 75%
Week 3: 5x6 @ 80%
Week 4: 3x8 @50% (test on the Friday, recalculate weights if necessary)
Week 5: 5x8 @70%
Week 6: 5x7 @75%
Week 7: 5x6 @80%
Week 8: 3x8 @50% (test on the Friday, recalculate weights if necessary)
Week 9: 5x8 @70%
Week 10: 5x7 @75%
Week 11: 5x6 @80%
Week 12: 3x8 @50% (test on the Friday, caclulate weights for next phase).
ROWING TRAINING
During the off-season phase the plan is to paddle maybe 2 (3 at the most) mornings a week (say, Tuesday and Saturday) approx 16-20k to maintain technique. For general fitness I plan to do one 500m Max Test on the ergo followed by a 6k ergo at set rate, probably on the Thursday, and a bike ride (40k or a mountain) or run (8-10k).
My diet hasn't been worked out but the plan is to sit on about 4000calories as this is a bulking phase.
I take a Whey/Cassein blend protein shake with honey 20mins post-weights and another prior to going to bed. I'm not taking any other supplements aside from a multi-vitamin.
Feel free to offer constructive advice.
And I enter this next stage of my training knowing that work done now will pay off come racing season and remembering
"If you fail to prepare, prepare to fail"
Lets rock
:SaiyanSmilie_anim:
