ManuDavila
Level 2 Valued Member
Is there anyone on this forum who combines strength training with C2 rowing? I would like to know what strength program you follow.
I do - thank you! C2 rowing has become my primary endurance modality over the last year or so now (pushing 3 million meters this "season"). Like @Steve Freides mentioned, @watchnerd has done quite a bit of (very good I might add) rowing as well.@JPCross don’t you do this?
I've been paddling C2 since 2004. Normally, I do about a million meters a year. At first, the ergometer was my main and almost only form of training. For some years now, I have been interested in complementing the ergo with strength training, to perform better in the ergo. It would be of great help to me to know the strength programs that you rowers have done. Thank youI do - thank you! C2 rowing has become my primary endurance modality over the last year or so now (pushing 3 million meters this "season"). Like @Steve Freides mentioned, @watchnerd has done quite a bit of (very good I might add) rowing as well.
@ManuDavila - With programming, it will come down to your background and goals. I can lay out a few things I have done over the last year as I've gotten more heavily into the C2 but even that has changed over time based on what I am targeting distance/time wise on the C2 and what my personal goals are with strength.
I am using my Concept 2 as a warm up and for Zone 2 cardio on bad weather days. I am a newbie in rowing. I love this machine and the ERG s/w works very well with my Iphone and Strava.Is there anyone on this forum who combines strength training with C2 rowing? I would like to know what strength program you follow.
If the goal is to improve erg performance by using strength training, I would recommend any relatively basic strength program that is going to focus on building strength in the squat movement pattern and hinge movement pattern along with work to support those patterns. As far as an actual program goes, it's going to be completely dependent on your current status with strength training, access to equipment, frequency in which you would like to strength train, and any limitations you might have with your own body.I've been paddling C2 since 2004. Normally, I do about a million meters a year. At first, the ergometer was my main and almost only form of training. For some years now, I have been interested in complementing the ergo with strength training, to perform better in the ergo. It would be of great help to me to know the strength programs that you rowers have done. Thank you
I am, C2 erg is my main endurance training. I currently run S&S three times a week with C2 training twice. I believe that you can easily combine rowing with other programs as well, Iron Cardio and also The Giant/KSK are good options in my opinion and I'll try to replace my S&S practice with one of those in a couple of weeks.Is there anyone on this forum who combines strength training with C2 rowing? I would like to know what strength program you follow.
Rowing is my main form of cardio, but it's just aerobic exercise for me.I have been interested in complementing the ergo with strength training, to perform better in the ergo. It would be of great help to me to know the strength programs that you rowers have done.
Have a look at the Pete Plan, but keep in mind that it’s a standalone rowing plan. If you’re running a strength program in parallel, watch your recovery… you can reduce the Pete plan to one speed interval, one endurance interval and one distance piece per week…Came here to look for rowing content, and of course strongfirst delivers. I have been rowing consistently for the last 5 months, recently hit my first 60 minute row. Is there good programming content out there for the 2k and 5k that anyone e would recommend? I row 4x per week and do mobility / bodyweight 4x per week, as well
Along the lines of what @Cortison mentioned, I would probably find something that's a bit scaled back to start even if you've been rowing a few months now. Even starting 3x a week with each would be a big training load on a weekly basis but I would recommend starting there as opposed to 4x a week (8 sessions per week in total).Came here to look for rowing content, and of course strongfirst delivers. I have been rowing consistently for the last 5 months, recently hit my first 60 minute row. Is there good programming content out there for the 2k and 5k that anyone e would recommend? I row 4x per week and do mobility / bodyweight 4x per week, as well
Re the WODs listed on Concept 2 site: they list a workout every day. Do people follow along and do the workouts ever single day, a la cross fit, or do the pick and choose, dip in and dip out?Along the lines of what @Cortison mentioned, I would probably find something that's a bit scaled back to start even if you've been rowing a few months now. Even starting 3x a week with each would be a big training load on a weekly basis but I would recommend starting there as opposed to 4x a week (8 sessions per week in total).
Row - Pete Plan Speed Intervals
Mobility/BW Strength
Row - Steady State
Mobility/BW Strength
Row - Controlled Threshold (intervals on short rest at 45:00 - 60:00 max power) - 6-10 x 1k @ half marathon effort w/ 1:00 rest is one of my favorites
Mobility/BW Strength
OFF
I personally have not met anyone or come across anyone following those WOD's. I get them emailed to me every morning as I subscribed to the mailing list - I started plugging them into a spreadsheet to see if I could figure out if there was some kind of periodization to it or some kind of structure / methodology I could tease out but I personally could not recognize it so I came up with my own little thing that cycles on a 3 week block.Re the WODs listed on Concept 2 site: they list a workout every day. Do people follow along and do the workouts ever single day, a la cross fit, or do the pick and choose, dip in and dip out?