I’m adding 2 strength training sessions per week to my OTW training plan. From what I have read in a couple of places (Fast after Fifty by Joe Friel, and Rowing Stronger by Will Ruth), I am becoming more convinced that adding strength training is an important way to prevent injuries, and get faster, at least for sprints. I have also spent some time reading the strength training chapter in Rowing Faster, authored by Ed McNeely.
Both the Daly book and the McNeely chapter divide strength training into 3 main phases. Hypertrophy, Strength and Power. Each one has a slightly different combination of volume, intensity, reps per set and number of sets. The intensity for each exercise is set as a percentage of 1RM (1 Rep Max). So the job yesterday was to figure out what that number is for the main lifts.
So, the main lifts I will be doing are Squats, Front Squats, Deadlifts, Power Cleans, Good Mornings, Bench Press, Strict press, and either seated or bench rows. In addition, I will be doing pull ups, chin ups and some core work. Each session will include 2 main lifts, plus either pull ups or chin ups, and core work.
Instead of pushing all the way to a “real” 1 rep max test, I decided to play it a bit safer and use a calculated method where you try to get to a weight where you can do somewhere between 1 and 10 reps. It’s more accurate if you have less than 5 reps.
Then you use this formula to estimate your 1RM. (Source: wikipedia)
Here’s my results from yesterday.
So, I haven’t done the exercise for Good Mornings, strict press or the rows. I will probably just wing it with them when they come up in rotation.
The basic plan is 2 sessions per week. One on Monday or Tuesday and the other on Thursday or Friday. Each session will have 2 major lifts plus assistance exercises. Some example workouts…
- Back Squat, Power Cleans, Pull ups, ab roll outs
- Deadlift, Front Squat, chin ups, planks
- Back Squat, Bench press, seated rows, ab rolls outs
- Deadlift, Good mornings, Press, chin ups