I posted the following on the Rowing Illustrated forum.
I got back a really great reply from a user SDSweep which I would like to share.
So, my winter training plan will include:
- 2 strength sessions a week.
- These sessions will be tacked onto the end of a shortened endurance session (probably 40 minutes of endurance and 30 minutes of strength work)
- The plan will be very simple including 4 exercises per session
- A compound lift emphasizing the rowing muscle groups
- squats
- deadlifts,
- power cleans
- Something for upper body rowing muscles
- Pull ups
- Chin ups
- Lat pull downs
- Something for counter muscle groups
- Push ups
- Bench press
- Standing press
- Seated Press
- Core
- Ab roll outs
- planks
- leg lifts
- A compound lift emphasizing the rowing muscle groups
- In terms of reps and sets. I will probably use some advice from some other folks to mix this up in blocks. A couple weeks of lower reps, more sets. Then a couple weeks of higher reps and less sets. Generally, I will be going for 20 to 30 total reps.
- Weight. I will progressively increase weight, but follow the guideline that I will stop at least one rep before failure.