File :-(, x, )
Crew/Rowing Anonymous
Starting rowing and i have a year to get in good shape, I need to lose 5 lbs and maintain that while still gaining muscle in legs,back,and biceps/shoulders(those are the more major muscles that need to be built) I would also like to build lean muscle in chest/abs/ ect. for aesthetic reasons. This will probably mean a workout plan with high-rep/low-weight training and longer distance cardio. I also need to gain flexibility (only while legs extended stretching hands foward, so basically in legs and back/arms). Can anyone point me toward a workout schedule that will /win.
>> Anonymous
bump
>> Anonymous
no expert myself but ive heard from other related thread to not keep your back straight like the pros or you will damage it.
>> Anonymous
you have a year until what? going out for the national team or something? starting college?

I rowed for 6 years. Squats and the Erg are all you'll need to be a beast. The Erg is the most painful but useful training tool I know. Do interval sessions on it. it not only will hit you aerobically, but it will really strengthen your legs , back, and abs.

better yet, contact the coach and ask him. every coach i've known has a different idea of how he wants his guys to perform.