My Training ‘plan’ for my RowFaster journey is split into two key elements – The ‘fitness’ side, and the ‘strength’ side.

By fitness I mean both aerobic and anaerobic training, and I know this overlaps with the strength training, but I’m trying to make it easy here… A better way to think of the two training elements is by this key differentiating factor:

1. Am I rowing? If so – it’s ‘fitness/rowing’ training.
2. If I’m not rowing – then it’s Strength training.

This post is my first outline of how I plan to train. The fundamentals behind my training approach are pulled from Phil Maffetones work along with the protocols outlined in Mark Sissons Primal Endurance Book.

As a result, I have 3 key training Phases:

1)    Pure Aerobic Phase

2)    Intense Phase

3)    Intense Phase with Anaerobic/lactate threshold training (or AT for short)

The specifics of each phase are as follows:

Aerobic Phase

• Row whenever I want and only when I feel like rowing
• Stick to my MAF HR zone only (more on this in another post)
• All training should be solely using aerobic (fat burning) energy systems OR purely creatine/phosphate systems – no glycolytic energy system training.
• Duration – 80% of my training load. Generally in blocks for 4-12+ weeks (if not longer).
• Strength – maximum of once a week – and limited to 3 reps max (with no more than 8seconds ‘work) plus long rests – ensuring HR stays below MAF limit. Grease the groove concept.

As for what drag factor this will be at, I’m not too sure yet. I need to look into this further. If I plan to race on the water I would want to row single scull, so I’ll need to find the drag factor that best resembles the water resistance.

For my Strength training in this phase:

1)    Once every 5-15 days doing either routine A or B (note, these lifts aren’t set in stone yet, more on this soon):

• a.     A – Front Squat, Deadlift, Row, Push up
• b.     B – HB. Back Squat. Hip Thrust. Pullup.

2)    All done at 80-90% intensity, for 1-3 reps, and if multiple sets then LONG rests to ensure HR stays below MAF limit. The idea here is to send a short sharp strength stimulus to the body, without creating too much of a stress response or leaving the fat oxidising state.

Intense Phase – Non AT

-       This will be done in no more than 4 week blocks (generally 2-3 weeks)

-       With a matching ‘aerobic only’ phase (i.e. 3 weeks intense = 3 weeks or more aerobic)

-       During this phase I will SPRINT 1x every 5-10 days. This will involve:

• 3-6 repeats (as soon as performance drops I will stop)
• 10-30second effort (I will start with efforts around 15seconds on the erg)
• 30-60second rest, or until I feel ready to hit it again at top intensity
• I will do these on the erg, at my standard drag factor, open rating, feet strapped in

 STRENGTH training 2x per week. This will be a ‘Max Sustained Power’ type session (more on this in a future entry). But key points are:

• Routines:
• A – Front Squat, Deadlift, Row, Push up
• B – HB. Back Squat. Hip Thrust. Pullup.
• Weights – using a weight I can do 5 reps to form failure
• Using the MSP protocol. 1 set =
•  3- 5 reps. Micro rest 10-20sec. Second micro set (1-5reps). Micro rest, another micro set etc. Continue until I can’t do 1 quality rep. Record total Reps. That is a set
• Total sets – 1 to 3 max. With 2-5 min rest.

AEROBIC training – 2x per week.

Typical week may look like this:
Day 1) MSP strength A

Day 2) Sprint Session

Day 3) Rest Day

Day 4) Aerobic

Day 5) MSP Strength B

Day 6) Rest

Day 7) Aerobic

Intense Phase – with Anaerobic Training (AT)

-       This will be done in no more than 4 week blocks (generally 2-3 weeks)

-       With a matching ‘aerobic only’ phase (i.e. 3 weeks intense = 3 weeks or more aerobic)

-       This is similar to the Non AT Phase, however has an extra addition – Regular AT Interval Training sessions.

-       SPRINT:

• 1x every 5-10 days, done immediately after MSP Strength session. This will involve:
• 3-6 repeats (as soon as performance drops I will stop)
• 10-30second effort (I will start with efforts around 15seconds on the erg)
• 30-60second rest, or until I feel ready to hit it again at top intensity
• I will do these on the erg, at my standard drag factor, open rating, feet strapped in

-       AT INTERVALS:

• 30seconds or longer intervals

-       MSP STRENGTH TRAINING:

• 2x per week
• As per Non AT Intense phase
• Sprints done immediately after Strength

Typical 8 day cycle may look like this:

Day 1) MSP strength A + Sprint Session

Day 2) AT Intervals

Day 3) Rest Day

Day 4) Aerobic

Day 5) MSP Strength B (no sprints afterwards)

Day 6) AT Intervals

Day 7) Off

Day 8) Off or Aerobic

So that’s my plan.

I’m going to explain a lot of these concepts etc. in future posts, but for now I wanted to leave a general overview of what I had planned.