I’d first like the thank Andrew for letting me
share on his blog, he has been asking me for a long time and despite my initial
scepticism that his readers would find what I have to share interesting or
useful he has ground me down. I once had aspirations to row at the Olympics and
the information I’m going to share is focused on the training I was doing at
the time to achieve that goal. The reasons for why I stopped and what I
currently do for training can be left for another time and place. I will run through
a typical training cycle and try and insert some science to explain why things
were like that and the training goal behind it.
 |
| JP at the front of the pair |
My training ran in 4 week cycles, weeks 1-3 ran
progressively harder by increasing the volume then the 4th week worked as a
deload. In our deload week we would cover 160km of pure rowing with additional
distance being added on the bike or running. A typical 3 week work block would
have run as 180km, 195km and 210km. At the start of the season these would have
been slightly lower and in the depths of winter slightly more. The idea was
each micro 4 week cycle would be slightly higher volume than the one before. We
also followed a weights program which ran opposed to the rowing, so our
heaviest weights week was the deload week for rowing and the deload weights
week matched out heaviest volume.
To establish a strong base or fitness and allow continued improvement in rowing technique we spend between 70-80% of our training at what is called UT2 (oxygen utilisation zone 2, or simply put a level you can train at for 2 hours and even more simply you could hold a conversation while at this level). This allows great communication between coach and athlete and also amongst crews so movements can be brought together into one seamless rowing machine. This intensity of work was split between boat work on the water and the Concept 2 Indoor Rower (universal measurement of rowing output) which allowed blood lactate level testing to ensure we were actually working at the right level and to measure improvement. In general we would do a 12-18km row either on the water or indoors first thing at 8am. Depending on the day of the week we would do a second session around 11am with anything from 12-24km.
If you imagine fitness as a giant equilateral triangle, the base is created by UT2 level, the wider the base, the higher potential top level performance. In general we had 3 days a week were we went above this level, into UT1 (oxygen utilisation zone 1 or a level you can only maintain for 1 hour) or AT (anaerobic threshold, also know as pain, lots of pain). In these sessions it was generally repeats of 20min or 30min pieces and the intensity was regulated by our rate (the number of strokes taken a minute). These were designed to push the body and minds ability to tolerate lactic acid (the burn). As the year went on we would move the rates higher so in September pieces would be done at 18-20 SPM (strokes per minute) and by summer that would be 36+SPM. Regarding our weight training we would do this 3-4 times a week on the days of lowest rowing intensity and it would be the last session of the day, focusing on the major lifts, power cleans, squats, deadlift, bench pull with accessory work in bench press, general shoulder prehab and hip focused exercises. I competed as a lightweight for most of my career so the focus was not on gaining size but making the most of the size I had.
It is hard to concisely summarise a 12 month training program but this was followed 6-7 days a week with 2-3 sessions a day depending on the intensity and volume. While every nation has their own training program most follow this basic structure. Rowing is a power endurance sport, from a scientific point of view the goal for international competition is to produce the highest average wattage over a 2km distance. Rowing has East Germany to thank for it’s morally ambiguous research methods which have shaped how club and elite level athletes train create this basic training structure. They proved in dominant fashion how high volume, low intensity based training could form superior athletes to other methods of the time.
To establish a strong base or fitness and allow continued improvement in rowing technique we spend between 70-80% of our training at what is called UT2 (oxygen utilisation zone 2, or simply put a level you can train at for 2 hours and even more simply you could hold a conversation while at this level). This allows great communication between coach and athlete and also amongst crews so movements can be brought together into one seamless rowing machine. This intensity of work was split between boat work on the water and the Concept 2 Indoor Rower (universal measurement of rowing output) which allowed blood lactate level testing to ensure we were actually working at the right level and to measure improvement. In general we would do a 12-18km row either on the water or indoors first thing at 8am. Depending on the day of the week we would do a second session around 11am with anything from 12-24km.
 |
| JP stroking the pair |
If you imagine fitness as a giant equilateral triangle, the base is created by UT2 level, the wider the base, the higher potential top level performance. In general we had 3 days a week were we went above this level, into UT1 (oxygen utilisation zone 1 or a level you can only maintain for 1 hour) or AT (anaerobic threshold, also know as pain, lots of pain). In these sessions it was generally repeats of 20min or 30min pieces and the intensity was regulated by our rate (the number of strokes taken a minute). These were designed to push the body and minds ability to tolerate lactic acid (the burn). As the year went on we would move the rates higher so in September pieces would be done at 18-20 SPM (strokes per minute) and by summer that would be 36+SPM. Regarding our weight training we would do this 3-4 times a week on the days of lowest rowing intensity and it would be the last session of the day, focusing on the major lifts, power cleans, squats, deadlift, bench pull with accessory work in bench press, general shoulder prehab and hip focused exercises. I competed as a lightweight for most of my career so the focus was not on gaining size but making the most of the size I had.
It is hard to concisely summarise a 12 month training program but this was followed 6-7 days a week with 2-3 sessions a day depending on the intensity and volume. While every nation has their own training program most follow this basic structure. Rowing is a power endurance sport, from a scientific point of view the goal for international competition is to produce the highest average wattage over a 2km distance. Rowing has East Germany to thank for it’s morally ambiguous research methods which have shaped how club and elite level athletes train create this basic training structure. They proved in dominant fashion how high volume, low intensity based training could form superior athletes to other methods of the time.
 |
| JP second in from the far right |
Thanks JP for writing this. Those who are interested in what JP is doing now, he has set up his own Crossfit Gym in Ballymena Northern Ireland. Link to the facility is below;
Website www.crossfitballymena.com
Isntagram @crossfit_ballymena
Twitter @CFBallymena
Snapchat JP Mitchell91
Andrew Richardson, Founder of Strength is Never a Weakness Blog
I have a BSc (Hons) in Applied Sport Science and a Merit in my MSc in Sport and Exercise Science and I passed my PGCE at Teesside University.
Now I will be commencing my PhD into "Investigating Sedentary Lifestyles of the Tees Valley" this October 2019.
I am employed by Teesside University Sport and WellBeing Department as a PT/Fitness Instructor.
My long term goal is to become a Sport Science and/or Sport and Exercise Lecturer. I am also keen to contribute to academia via continued research in a quest for new knowledge.
My most recent publications:
My passion is for Sport Science which has led to additional interests incorporating Sports Psychology, Body Dysmorphia, AAS, Doping and Strength and Conditioning.
Within these respective fields, I have a passion for Strength Training, Fitness Testing, Periodisation and Tapering.
I write for numerous websites across the UK and Ireland including my own blog Strength is Never a Weakness.
I had my own business for providing training plans for teams and athletes.
I was one of the Irish National Coaches for Powerlifting, and have attained two 3rd places at the first World University Championships,
in Belarus in July 2016.Feel free to email me or call me as I am always looking for the next challenge.
Contact details below;
Facebook: Andrew Richardson (search for)
Facebook Page: @StrengthisNeveraWeakness
Twitter: @arichie17
Instagram: @arichiepowerlifting
Snapchat: @andypowerlifter
Email: a.s.richardson@tees.ac.uk
Linkedin: https://www.linkedin.com/in/andrew-richardson-b0039278
Research Gate: https://www.researchgate.net/profile/Andrew_Richardson7
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