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Anonymous
Dear /fit/,
I am a state level rower, 6"2.5, 16, weight varies from 72 - 75kg (depending on what time of day, and what kind of training schedule I've had that week), and a moderately cut physique. I'm currently going for a scholarship with the AIS, and I'm approximately 10-11 off my 2km ergometer time for making the scholarship. My question is /fit/, do you have any suggestions and or advice for increasing arm and leg strength, and also muscular endurance in those areas. While still maintaining a good power to weight ratio, i.e. Not putting on fuckloads of muscle, therefore increasing my weight in the boat, resulting in even further need of power and fitness.

Here is my current training regime:

Mon: (Morning) On the water training, (Afternoon) 3x intensive hill climb, 800m up, 1.2km down, at running pace.
Tues: (Morning) On the water training, (Afternoon) Gym: 10 min treadmill - Warm up, 4x12 220kg leg press, 3x12 60kg Squats, 3x12 60kg Dead-lifts, 3x 12 chin-ups, 4x15 17.5kg dumbell press (one in each hand, laying flat on bench, extending weights out above myself), 3x 12 20kg inclined cable cross-over pull, 1km Ergo piece, 10 min Bike - Cool Down.
Wed: Day off
Thurs: (Morning) On the water training, (Afternoon) Ergometer session, either 2x 5km pieces holding below 2:00min/500m on 1st and holding below 1:50min/500m on 2nd, or 3x 2km pieces 1:55/500m, 1:45/500m and 100% on last.
Fri: (Morning) On the water training, (Afternoon) Gym as above.
Sat: (Morning On the water training.
Sun: Day off.

I'm simply after more strength and muscular endurance to push my time down just that extra 11 seconds. I also use a exercise wheel as my abdominal work-out, and do a large number of elevated push-ups morning and night.
>> Anonymous
Download p90x. Do that.
>> Ian Curtis !f0VMpnwSCQ
Cut your reps, add your weight, maintain the same calories or even drop them a little. Good work on nearly being good enough to get in the AIS, which is an achievement in itself. Starting Strength, obviously, looks like you are doing generic exercise that every personal trainer gives folks that go to the gym.
>> Anonymous
steroids?
>> Anonymous
>>293421

He needs endurance, a 5x5 routine will be useless to him. Don't go suggesting that to everything and to everyone. Different needs, different training.
>> Anonymous
your routine looks fine. what you need is a a specialist-

basically, we need to see where your athletic performance is lacking, the weak link in the chain. Get your VO2 Max measured, and see if endurance is your sticking point.

As an aside you can monitor your times through the first 500, second 500, third 500, fourth 500 meters- where are you slowing down significantly? Is your heart rate constant or does it change significantly- what about stroke rate? I think you know better than me, but somewhere around high 20s / min is a good pace to keep.

It may be a good idea to just run 6km on flat distance, (2 morning, 2 midday, 2 afternoon) and cut out the rowing for two weeks. When is your scholarship deadline?
>> Anonymous
>>293470
>>your routine looks fine

and of course when I say this, I still believe you can introduce power cleans, and lift heavier on the big three. Bent Over Rows and Power Cleans should be your main assistance exercises.
>> Ian Curtis !f0VMpnwSCQ
>>293461
My mistake - I did not see endurance.
>> Anonymous
Relevant to my interest as i also have a balance issue between weight and strength.
>> Anonymous
>4x12 220kg leg press, 3x12 60kg Squats, 3x12 60kg Dead-lifts,

you say you need endurance, but you only do 3 sets of each exercise.

add more sets especially squats, rows and deadlifts

try atleast 7 sets of 15+ reps even if you have to drop the weight

you must use lots of lats and biceps since you row everyday, but add more lat exercises chin up itself won't be enough and that's where you should be focused more than anywhere else
>> Anonymous
Leg strength, train with pistol push ups, try getting them up to 4x25. You'll gain both strength and a shit load of endurance from this.
Then try to jump as high as you fucking can vertically for 50 repetitions.
After wards, 10 mins of air siting.
This more or less got your legs covered.

Do shit loads of pull ups.
Do shit loads of inclined push ups or one handed push ups.
Learn to do handstand push ups, once you do, learn to do a lot of them.
This pretty much got the top of your body covered.

For core.
Shit ton of V-ups
Shit ton of Supermans
Shit ton of Side way lying twists
+ 5min of bicycle crunches.