If you have read the outline of my ‘Training Plan to Row Faster’ you may already understand the core training philosophies I am following on this new journey of mine.

But if you haven’t read that article, or you’re still undersure how I am going about my programming, or what coaching protocols I am following, then that’s what this post is for.

My core training program is based off the work of Dr Phil Maffetone He is a proponent of a lot of slow/aerobic training. Aerobic meaning running off fat burnt with oxygen, while minimising your glycolytic training.

Dr Phil Maffetone - Founder of the 180 Formula and the MAF test - see more at http://philmaffetone.com

What does this mean for someone rowing? Lot’s of low intensity work (Heart rate never going over 146bpm in my situation).

And I mean LOTS. 8-12 weeks of doing 3-5 aerobic sessions a week (1-2 hours+ per session), with not much else in this time period (for me I’ll do a lot of work on movement patterns and trying to correct old imbalances).

After this 2-3 month base building, then you may work in 2-3 weeks of anaerobic work (sprints, intervals, race pace etc.) while still doing some aerobic base training.

For more details on this training protocol check out the book The Big Book of Endurance Training and Racing by Phil Maffetone.

Or have a read of Primal Endurance by Mark Sission and Brad Kearns. They apply Phils training methods with the primal lifestyle.

Finally, if you want to see more detail on my training plan, have a read of this page or message me below.