Anyone here using the rowing machine for phys?

[GGHT]

If so lads can you give me some decent workouts, for the Concept 2?

Nursing a bit of a lower leg injury at the moment so have to switch tactics or see all my hard earned fitness disappear!

I've heard there are some decent intervals etc you can do.

Cheers.

[Ayrey]

Hey GGHT,

When I was training for rugby, one of our training sessions at the gym involved interval rowing. Basically, set the rowing machine to the highest level, set the distance to 300m and the rest time to 30 sec to 1 min (which ever you feel comfortable with), then row that 300m as fast as you possibly can, rest, then repeat.

Do this as many times as you can, then straight after do some press-up and sit-ups circuits. Its an excellent CV workout covering the majority of your body.

We'd normally do some weight circuits after, but I'm not sure how beneficial it would be for PRMC though.

And, remember to have a good warm up and cool down

Ayrey out

[GGHT]

Cheers mate, I shall give it a go.

[Sarastro]

Wouldn't you be better off swimming if you have a lower leg injury? As much legwork in rowing as there is armwork (if done properly!), though it is lower impact than running if that was your problem

[GGHT]

Wouldn't you be better off swimming if you have a lower leg injury? As much legwork in rowing as there is armwork (if done properly!), though it is lower impact than running if that was your problem

Yes point taken mate but I have the little documented problem of schoolkids on holidays at my local pool, is like a sardine tin lol.
I have used rower before, my problem seems to be impact based, im hoping it's just a strain as opposed to the dreaded stress fracture.

[rockapemk1]

Yep, use a rowing machine.

Use the following training

Row normal for 50 seconds then hard for 10
Normal for 40 - Fast for 20
" " for 30 - " " 30
" " for 20 - " " 40
" " for 10 - " " 50

Repeat 5 times.

[themattmeister]

I've been using some machines for a few weeks now instead of running. I would just do 5000m or 2000m before/after the cross trainer and try to beat my time occasionally.

This has began to stagnate though and I was planning on trying 500m easy and 500m sprints as I thought that would make things a bit more interesting because frankly going at for 5000m makes me want cry with boredom. I think intervals with the rower are the way forward.

Anyone else get cramp in the arse when they use the rowing machine?

Is there anything else other than stretching to prevent this?

If you want to maintain fitness I found a replacement for sprints today. Find the biggest hill you can and ride up and down repeatedly this gets the quads burning.

[alex h]

Hey Guys,

I train on a Concept 2 Model D everyday for about 1.5 hours.

I row at university and am about to start trialling for the university boat.

The erg provides an excellent endurance, stamina and strength work out to a large number of muscle groups as well as being a perfect torture device as all rower will confirm . However, the type of training that you can do differs vastly depending on what you want to train for specifically. My current schedule includes

60 min steady state (hold sub 2.00min splits)
90 min steady state (hold 2.00min splits)
6x500m intervals. rest 2mins between (hold around 1.35-38min splits)
3x10min (hold low 1.50-1.55min splits)

For testing

1k test. Aim for sub 3.20. Sub 3.10 is very good.
2k test. Aim for sub 6.50. Sub 6.40 is great.

Also, don't row on setting 10 (the highest). It does you no good at all. The recognised best setting is 4-5. Trust me on that. It best suits the stroke rate and power of a serious trainer.

Any other questions, please ask.

[alex h]

To combat the painful arse syndrome, use a Seat Grip (rubber seat thing) from Godfrey sports or use a towel to sit on. Just don't get it stuck in the runners!!

[Sarastro]

I have the little documented problem of schoolkids on holidays at my local pool, is like a sardine tin lol.

Haha, little documented but ubiquitous problem mate, irritating isn't it!

[Mr Mojo Risin]

Hey Guys,

60 min steady state (hold sub 2.00min splits)
90 min steady state (hold 2.00min splits)
6x500m intervals. rest 2mins between (hold around 1.35-38min splits)
3x10min (hold low 1.50-1.55min splits)

For testing

1k test. Aim for sub 3.20. Sub 3.10 is very good.
2k test. Aim for sub 6.50. Sub 6.40 is great.

Also, don't row on setting 10 (the highest). It does you no good at all. The recognised best setting is 4-5. Trust me on that. It best suits the stroke rate and power of a serious trainer.

Any other questions, please ask.

pissed rite up at the mo, but last time i checked, 1 hour plus 1 and a half came to two and a half hours training. if your gonna blag it, use yer loaf ya prong.

[themattmeister]

I expect Alex doesn't do all of those workouts everytime but does a certain number to add up to an hour and a half ie 60min steady state and 3x10 mins.

Thanks for the towel tip. I'll use that next time.

[WestSide-Dawg]

Man, rowing machines kill my legs more than anything else (abnormal?). 20 secs all-out, 20 secs normal, etc etc etc - continue for 7 minutes

[GGHT]

I have the little documented problem of schoolkids on holidays at my local pool, is like a sardine tin lol.

Haha, little documented but ubiquitous problem mate, irritating isn't it!

Oh yes! Then again perhaps constantly swerving and stop/starting has some benefits! Anybody ever collided headfirst with someone lol?

Some cracking advice here fellas. I had a funny feling rowing on level 10 constantly may not be the best way forward.

Alex H I have a question.
Is rowing the same as running, in that to get maximum benefit you should do lots of steady paced rows, interspaced with sprints? Or should you concentrate mainly on intervals? I would have PM'ed you but perhaps other folks would be interested.

Thanks.

[Sarastro]

Oh yes! Then again perhaps constantly swerving and stop/starting has some benefits! Anybody ever collided headfirst with someone lol?

Yes, many times, even though I swim in an outdoor pond the size of 4 Olympic swimming pools...problem is if you (and fellow collidee) are both doing a proper crawl stroke, you can't see an inch in front of you. Had a couple of kids try to bomb onto me from the diving board as well. They didn't try it again evil:

As for rowing, it's pretty much just the same as any other kind of exercise. If you want to get good at sprints, do intervals and sprints. If you want to build endurance, do long distance at steady pace. Etcera etcetera, all common sense stuff.

Just be careful of overtraining your upper body, if you are substituting it for running but keeping up strength work / circuits / upper body stuff as before, you will be suddenly increasing the amount your arms and so on are doing by a large amount. Easy to injure yourself that way, so be aware of it (I had the same problem when started substituting swimming for running with a groin injury).