How to build fitness fast?

D

Dutes

0
Not sure if this is the right forum...?

I am a lightweight rower, those of you who have read my journal will know that the question of whether or not i would row at states has been on, off, on, off, on, off all season. The final verdict is, my coach has entered me to row at the state championships and I have 11 days to get into race condition. Impossible perhaps but I have to try...

I have been training heavily all season, but my fitness work has been lacking.

Currently I can run a (road run, so with hills) 5k in 24:08 (7:43min/mile) and pull 6:37 for my 2k ergo.
With only eleven days what would my best option be?

Train 3-4 sessions a day? (say, ergo strength work, intervals on ergo, hill runs, core strength) every day till states (except maybe the day before) or something similiar? One training session a day? Several a day? What type of work would be best.
I'll have 2, possibly 3 events so potentially as many as nine 2k races over 2 days.

Thanks in advance
Sam
 
You're gonna need a taper prior to the race. this may have been your problem at the previous race. you can taper for the 5 days before and get 6 more hard days in. IMO ROW, ROW, ROW!

start limiting weights, keep up your core work and just row more for the next few days. do lots of short pieces at more than your race effort. So if you are pulling a 6:37 2k erg(respectable considering you weight btw) aim for a 1:35-1:37 split each piece. I suggest 500 meter repeats, or 2 min on, 1 min off. Try a few 1000m repeats, and *maybe* try some 2000 m repeats (earlier rather than later). the week before states make sure you TAPER!. You want to be almost bouncing off the walls by the day of states. sleeping should be tough for you due to all the energy you have built up.
 
Cheers mate, I was hoping to hear from you :)

I'll have rowing tomorrow, friday, saturday, monday, tuesday, wednesday of next week. Friday we boat load and travel, saturday the regatta starts.
On Thursday and sunday of this week (days I wouldn't have rowed) I'll add in ergo's as well.

Something like this appropriate?

Tuesday (today)

Session with fitness coach (already done today)
Ergo:6x500m pieces @ 1:37 w/500m active rest in between

Wednesday:

Rowing session
Core Training
Hill Sprints

Thursday:

Ergo Strength Training
Weights Session, focus on rowing-specific movement exercises

Friday:

Rowing session
Core Training
Ergo Strength Training

Saturday:

Rowing session
Ergo: 3x1000m pieces rating 32
Recovery Swim

Sunday:

Ergo Strength Training
Core Strength
Hill Sprints

Monday:

Rowing Session
Core Strength

Tuesday:

Rowing Session
Training with fitness coach

Wednesday:

Rowing Session
Ergo: 8x250m @1:37 w/250m active recovery

Thursday:

Ergo Strength Training
Recovery Swim

Friday:

Boat load and travel. No training

Saturday:

RACING STARTS
 
Last edited:
Great advice from the freak :) Just don't injure yourself! Train HARD and then taper HARD-trust your body to do what it can do at states because you've done everything right. Don't cheat yourself from the taper, its just as important as your training.
 
sparrow said:
Great advice from the freak :) Just don't injure yourself! Train HARD and then taper HARD-trust your body to do what it can do at states because you've done everything right. Don't cheat yourself from the taper, its just as important as your training.
Click to expand...

Great advice from firefreak.

And Sparrow's right: don't cheat yourself on the taper. You have to give your bod a rest ... and you need to be hungry for it, not burned out.

I'll let firefreak critique your plan. He knows more than I could ever hope to with respect to rowing.
 
Fat burning secrets

Now a days every one is very conscious about his/her weight. I give you the secret for most effective way to burn body fat ever.

Exercise :

If you are undertaking exercises at 9am, just shift it by an hour. Try to perform the exercises at 8am. You might also try to perform a different set of exercises that are in the manual or video. Increase the time you spend on the exercises helps too, so if you were jogging for 20 minutes, increasing that by 10 minutes to 40 will help start the fat loosing regime again. In most cases these minor adjustments will help you to start loosing fat again. You can also try changing your dietary habits. For instance, you can increase the amount of protein you get or the times you eat. Just change your normal eating routine and you will find that you have started burning fat again.

But If anyone don't have a time to do Exercise then in that case turbo charge your metabolism and burn off body fat faster than you ever thought possible.
 
Bot or fool?
Read the post mate, this has nothing to do with losing fat. This is about an athlete trying to build race fitness in a very short amount of time.
 
anxietysolution said:
Now a days every one is very conscious about his/her weight. I give you the secret for most effective way to burn body fat ever.

Exercise :

If you are undertaking exercises at 9am, just shift it by an hour. Try to perform the exercises at 8am. You might also try to perform a different set of exercises that are in the manual or video. Increase the time you spend on the exercises helps too, so if you were jogging for 20 minutes, increasing that by 10 minutes to 40 will help start the fat loosing regime again. In most cases these minor adjustments will help you to start loosing fat again. You can also try changing your dietary habits. For instance, you can increase the amount of protein you get or the times you eat. Just change your normal eating routine and you will find that you have started burning fat again.

But If anyone don't have a time to do Exercise then in that case turbo charge your metabolism and burn off body fat faster than you ever thought possible.
Click to expand...

Spam, Spam, the miracle meat.
The more you see the more you eat.

I hate spam. Poster needs to go away.
 
dutes i need to know what length race you are rowing before i give you a workout plan for the next week. is it a 2k sprint or is it a head race?
 
Dutes said:
Wednesday:

Rowing session...dependant on if your coach is coaching you or not...start doing high rate pieces...practice starts, with your high, 20 or 30, continue for a total of 5 minutes x 5, high rate, strong push, clear those puddles
Core Training
Erg session: more short pieces...2 min on 1 off x 10, high rate, pushing hard

Thursday:

Ergo Strength Training, 500's x 8, active rest for 4 repeats, then rest, and then the 4 remaining with active rest in between
Weights Session, focus on rowing-specific movement exercises, start to lighten up on the weights...work on explosive exercises...hex bar squats with explosive movements...or squats with bands if you have them.
Click to expand...


You get the idea...do high rate, high intensity pieces. You HAVE to taper...I am sure your coach will have you do so as you get closer, with short and high rate pieces being your only hard work all week. You'll need to limit to 1 practice and as I said before you want to be jumping out of your skin with energy.

Keep eating right, get your rest and most importantly HAVE FUN AT STATES!

edit: for some of teh high rate pieces...try to see how high you can go before it gets sloppy. I am talking 40+ strokes per minute...those portions don't have to be long (30 seconds max) but see what you can get...that way you aren't guessing when your in the last 250m on race day.
 
Thanks FF, our coach has written most of the training program for the two weeks precisely for us but there are a couple of days this week when a few extra things are going to be a necessity.
Thanks for the input
:)
 
You must log in or register to reply here.
Back
Top