Emory Summer Rowing Workout Schedule
If you are rowing this summer for a program then follow their schedule as mandated. If you do row over the summer I want you to take the 2 weeks preceding the start of school off from rowing to give you a mental as well as physical break. If you are on your own, take off the week before practice starts. You should be chomping at the bits to start practice.
For those of you who will be working or at home over the summer the schedule is very simple and it won’t take a lot of time, but you need to stick with it because gains will only be made over time. Don’t try to play catch up in the last month. Each month will be made up of four 1-week schedules. The first day of each month corresponds to an appropriate day in Week A. For example- since July 1st is a Tuesday, you will start July on the Tuesday of Week A. If you go someplace you can’t workout at all (i.e. backpacking), then just pick up the schedule for the day you return. If you are on vacation with the family at Disneyworld, that is no excuse to not get a workout in at the hotel gym or go for a run (I know they have roads there, I ran their marathon). If you are at home and have access to rowing facilities and can row a 1x, that’s great for cross-training. However, you should make sure someone watches you while you learn so you don’t acquire bad habits.
This workout schedule is not nearly as intense as it might look; it will build strength and keep you marginally fit. It does not mean you can sleep all day afterwards and eat cookies on the couch. Incorporate this into a schedule which will keep you busy otherwise! Even if you work until 10 at night, do it at 10 and get up at 6. Do whatever you have to. Just get the work in and move on with your day. Had a late night the night before? You might not be in perfect form ready to go, but you still go. These are not stressful workouts. No 2k tests. If you need a buddy for accountability, get one. Don’t come to me the first day of practice and say you had a bunch of stuff happen and just didn’t have time to work out. If you want it, you’ll make it happen. This is a guideline. No one should have to remind you or ask you to workout. You know why you are doing this.
If you are injured at the end of the season, keep your fitness up, but DO NOT do anything that further injures or prolongs current injuries. Get cleared by the doctor and work back into it lightly (especially the weights!) Try to get in cross-training for the aerobic work. This is not only so that you are ready to get back to the ergs and water, but also so that you get in some lateral movements and balance out your tendons, ligaments and muscles. YOU WILL STRETCH EVERY DAY.
Week A:
Mon: Lift + yoga DVD
Tues: Run (Hills or Stadiums) 40’
Wed: cross-train 60’
Thur: Lift + yoga DVD
Fri: Downward Spiral Track (2000,1600,1200,800,400,200,100) or Pool (500,400,300,200,100)
Sat: off
Sun: Lift + yoga DVD
Week B:
Mon: Hills or Stadiums 40’
Tues: Lift + yoga DVD
Wed: cross-train 60’
Thurs: cross-train or erg 60’
Fri: Lift + yoga DVD
Sat: Track Workout (4×1200) or Pool (4×400)
Sun: off
Week C = Week A (except Friday is 6×800 track or 8×300 pool)
Week D:
Mon: Hills or Stadiums 40’
Tues: Circuit Lift + yoga DVD
Wed: off
Thurs: cross-train – 90’
Fri: cross-train – 90’
Sat: yoga DVD
Sun: off
Cross-train: -Bike/Trail Run/Rollerblade/Swim/Basketball/Football/ultimate
Lift Month 1 – 4x 20 + 300 core (military press, lateral row, leg press, leg curl, dead lift)
Lift Month 2 – 4×10 + 300 core (1 legged squat, bench, pullup, overhead press, side to side crate bounding, roman chair)
Lift Month 3 – 5×5 + 300 core (leg press, military press, pullups, cleans)
Circuit Lift - 5 x 45”on/15”off of pushup, situp, manmaker, jumpie, back extension, side to side crate bounding