WARNING: LONG POST
Bit of background, I am a lightweight rower (primarily a sculler) of several years. I'm 18 years old and have just competed at the Australian National Titles in the U23 Lightweight. I've opted not to trial for Youth Cup this year instead preferring to concentrate on building strength during the off season to help me next season. I'm looking to build both general strength but also a great degree of sport specific strength.
Height: 181cm
Weight: 68kg
Male
My strength coach went away to England at the end of last year so I have been doing my own weights program since then.
I have written a weights program for myself from now till nationals next year giving myself a 4 week break before getting back into it (start the program in probably 2 weeks or so, just trying to refine it first.
Here's what I've come up with for the first 12 week cycle. The goal is to work on symmetry and hypertrophy.
Training on non-consecutive days, 3 times a week.
Warm up is 10mins on the ergo at U2 intensity (around 2:00-2:05 split)
CORE LIFTS
Day 1 (Mondays):
Squat
Bench Pull
Deadlift
Bench Press
Abs
+2 Supplemental exercises (see below)
Day 2 (Wednesdays)
Squat
Bench Pull
Leg Press
Bench Press
Back Extensions
+ 2 Supplemental exercises (see below)
Day 3 (Fridays)
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.
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 2x10 Chin Ups (weighted) and 5x3 of Powercleans.
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).
The next phase after this 12 week period will be a max-strength phase (followed by a power phase and then a power endurance phase just in time for nationals 2010) which I will post closer to the date (although it is written).
Weights will be rounded to the nearest number I can get (rather than strictly up or down just to whichever is closer).
So thats my planned first phase (12 weeks) for my weights program from now till March 2010.
Thoughts, comments, suggestions, advice?
Specifically i'd like advice regarding what supplemental exercises to choose and maybe what ab exercises are best. As this is sports training I'm looking for exercises that are going to help my core stability and strength, not just whats going to get me a six pack or bulging arms.
Bit of background, I am a lightweight rower (primarily a sculler) of several years. I'm 18 years old and have just competed at the Australian National Titles in the U23 Lightweight. I've opted not to trial for Youth Cup this year instead preferring to concentrate on building strength during the off season to help me next season. I'm looking to build both general strength but also a great degree of sport specific strength.
Height: 181cm
Weight: 68kg
Male
My strength coach went away to England at the end of last year so I have been doing my own weights program since then.
I have written a weights program for myself from now till nationals next year giving myself a 4 week break before getting back into it (start the program in probably 2 weeks or so, just trying to refine it first.
Here's what I've come up with for the first 12 week cycle. The goal is to work on symmetry and hypertrophy.
Training on non-consecutive days, 3 times a week.
Warm up is 10mins on the ergo at U2 intensity (around 2:00-2:05 split)
CORE LIFTS
Day 1 (Mondays):
Squat
Bench Pull
Deadlift
Bench Press
Abs
+2 Supplemental exercises (see below)
Day 2 (Wednesdays)
Squat
Bench Pull
Leg Press
Bench Press
Back Extensions
+ 2 Supplemental exercises (see below)
Day 3 (Fridays)
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.
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 2x10 Chin Ups (weighted) and 5x3 of Powercleans.
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).
The next phase after this 12 week period will be a max-strength phase (followed by a power phase and then a power endurance phase just in time for nationals 2010) which I will post closer to the date (although it is written).
Weights will be rounded to the nearest number I can get (rather than strictly up or down just to whichever is closer).
So thats my planned first phase (12 weeks) for my weights program from now till March 2010.
Thoughts, comments, suggestions, advice?
Specifically i'd like advice regarding what supplemental exercises to choose and maybe what ab exercises are best. As this is sports training I'm looking for exercises that are going to help my core stability and strength, not just whats going to get me a six pack or bulging arms.
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