Better Rowing - Damian Griffin

Fresh Start

2009-04-07T10:50:00.002+01:00

Ok for anyone that actually knew this blog existed - i've moved and updated

http://informedrowing.wordpress.com/

Do come and visit

Went to Look at the Water

2009-03-19T21:12:00.002Z

I have concluded the well known fact that "Ergo's don't float" so its time to put all this gym time onto the water.

I headed to Island Bridge on Wednesday to take a look at a few boats and find about getting some instruction. So now I have to make a date to be shown how its done.

I am planning to hit the water for real next week.

Training wise - I doing some high intensity work I'll document it later in the week

Apologies For Lapse

2009-03-17T21:34:00.003Z

Having moved home in the last couple of weeks with a few bits and pieces going on I have not given any time to this information source primarily recording the training I am up to.

To answer Eric

I have not got the call to the water but am expecting it in April so need to get the blades going on the erg. The invite was from a colleague so know nothing about rowing clubs. No blog on work - people not always interested in that side of things

To answer Monica

Sorry I had a few relocation issues and although training away I haven't been too good with recording my work on the blog. I have been training and helping a few people here and there with rowing technique issues - generally just to keep themselves from passing out..

To make this clear I am not a rower in the true sense as I've never tried it out on water. I do spend a considerable amount of time on the erg though. I'm sure with a few tips we could get you to 8min 40secs - 2:10/500 pace is very possible - need to teach you how to row, sounds simple !

I have suffered that little chest infection recently and know your pain. Just make sure you have a plan in place and don't fight the laws of thermodynamics - focus on something to achieve in a training block. If I can be of any help with your training let me know - only happy to help you hit your targets. Think I need to train with MMA man again to get my enthusiasm up again.

Starting Point

So i will be starting a very intense block of training in the next 4 weeks or so. In the gym I work out in we test on a 4 weekly basis and I was a little disappointed with my test scores so i've taken to joining forces with a training partner to sort it out. I'll record it all here to keep myself going

So base line scores at the moment (remembering these tests are run in this sequence each time we go and in one session)

Body Weight - 110.9
Bench Press - 115kg (1RM) +5 kg Not Happy
Chin Ups - 10 No Change Not Happy
Press Ups - 59 (1 Min) Chest to Floor +15 on previous Want to Improve
Inverted Row - 31 (1 Min) No Change Not Happy
Trap Bar Deadlift - 180kg +10kg Not Happy

No row test completed will complete in 4 weeks

So I will record my diet and my workouts mainly for myself but please comment - need all the motivation I can get

We're Off

2009-02-04T09:40:00.002Z

So I arrived in the gym ready for a nice recovery row - Will offered me a session with Barry an MMA figther and I must admit I jumped at the chance. The following is the session we completed

Bike - 5mins
Y,T,W - 3×5,5,5
3×4minute row with 1 minute recovery
Work Block 1 - 10 mins
1A Box Jumps - 5 reps
1B Pull Ups - 3 reps
1C Elevated Push Ups - 10 reps
3×4minute row with 1 minute recovery
Work Block 2 - 10 mins
2A Split Jumps - 10 reps
2B Inverted Rows - 5 reps
2C KB Shoulder Press - 5 reps each side
3×4minute row with 1 minute recovery
3A III Way Bridging - 2 sets (30second each bridge variation)
3B Natural Reverse Hypers - 2 sets of 15 reps

Rowing
1 3 x 4 mins - 1085 1130 1150
2 3 x 4 mins - 1100 1150 1175
3 3 x 4 mins - 1100 1109 1162

I will put my heart rate info up later due to technical difficulties

And we're off

2009-02-02T20:36:00.002Z

So today i managed a two session day

AM

8x500m r 3:30

13:01.9 1:37.6 31

Little Row

2009-01-29T11:00:00.002Z

Ok so with a slight level of anexity I climbed back on the erg today. I've done very little work on it over the last 2 months as I focused on some strength work. So I trained this morning on an empty stomach

I completed 10 x 1km rows - 1:52.6 pace SR 27 with a 1 minute rest on each.
My heart rate maxed at about 145 and seetled down under 100 before each new 1km.

Good session, and will have a conditioning weights session with Will tonight. We have a little discussion scheduled to get this programme right and set a few targets. So i'll update again tonight... Not that anyone will notice

Testing Day

2009-01-27T20:40:00.002Z

So today was my first day back in the facility and myself and Will decided it would be a good idea to test. So a little warm up and stretch and off we went

Bench Press (1RM) 110 kg
Chin Ups (Max) 10 Reps
Press Ups (60 Sec) 44 Reps
Inverted Rows (60 Sec) 31 Reps
Deadlift (1 RM) 170kg

Pretty happy with them all as, I have not been doing any bench or chin work during my strength phase. I'll talk to W and see where he sees my goals as I look towards some weight training and a cross training of rowing and running. So we'll see the plan tomorrow...

Time to Row

2009-01-24T08:28:00.002Z

Ok, so for the last 6 weeks the erg has been very much in the background of my mind. Will has had me on a heavy strength programme where rowing was not allowwed to effect strength days. So it has simply been a gentle recovery day exercise in the 1:55 to 2.00/ 500m region.

I have been invited to join a novice rowing team "on actual water". To do this I will have to concentrate heavily on erg work and take the benefit of all the strength work. This will be an interesting little journey but in my mind I can mix it up with weights and cross train with running/interval work. I'll have to disuss with WH to get this all sorted out.

Enough to say this blog will become all the more interesting again from next week !!

Time To Bulk

2008-12-01T14:11:00.002Z

So after a long run of erging, the great maestro has decided it is time for me to bulk up once again with a bit of lean muscle. My regieme has now changed to 3 main sessions in the week with 2 light support days. The programme runs as follows and you can also see my progressions over the first two weeks.

The goal is to keep my protein intake high and carbohydrate to support the level of training.

Monday

Warm Up - 7 Min Cycle

Lower Body Mobility Work – Overs and Unders (2 x 8) Step Overs (2 x8)

Leg Press

Week 1

2 w/u sets of 15 reps. 50kg + 80kg

5 sets of 12 reps - @ 150kg`

Week 2

2 w/u sets of 15 reps. @80kg

5 sets of 12 reps - @ 180kg`

Reverse Lunges

Week 1

3 sets of 8 reps each side – Done with 15kg Each hand

Week 2

3 sets of 8 reps each side – Done with 20kg Each hand

Calf Raises #

Week 1

3 sets of 8 reps (@50kg)

Week 2

3 sets of 8 reps (@100kg)

Standing Ab Pull Downs – 3 sets of 15 reps

Upper Body Mobility Work

Horizontal Band Pull Aparts – 3 x 12’s

Vertical Band Pull Aparts – 3 x 12’s All Completed with Blue Band

Shoulder Dislocates - 3 x 12’s

Swiss Ball Chest Press – (Weight is per hand)

1 w/u sets of 12 reps, 3 sets of 12 reps, 1 set to failure

Week 1

20kg w/u , 3 x 12 @30ks e/s, 16 Reps @30kg

Week 2

32.5kg w/u , 3 x 12 @42.5ks e/s, 13 Reps @42.5kg

Lat Pulldowns (Felt Fucked)

Week 1

4 sets of 15 @70kg

Week 2

4 sets of 15 @ 75kg

Lower Ab Raises – 3 sets of 15 reps

Tuesday18th Nov

Rowing + Sub Maximal Work – 10 x 300m (Sub 60sec pace – range from 55 – 58secs)

1A Bench Press (60kg) – 10 sets of 5 reps - Week 1 No Problem
Week 2 No Problem

1B Barbell Row (60kg) – 10 sets of 5 reps - Week 1 Heavy but got through
Week 2 Much easier

Bridging – 3 sets of 60 seconds Week 1 Took a bit of effort
Week 2 Easy

2A Bicep Work – 10 sets of 5 reps (10RM) - Cable Work

2A Tricep Work – 10 sets of 5 reps (10RM) - Cable Work

Wednesday Warm Up – 7 min Cycle

Upper Body Mobility Work

Horizontal Band Pull Aparts – 3 x 12’s

Vertical Band Pull Aparts – 3 x 12’s All Completed with Blue Band

Shoulder Dislocates - 3 x 12’s

DB Rows – (Simultaneous on both sides in leaning position)

2 w/u sets of 15 reps. 5 sets of 12 reps

2 @ 10kg w/u, 5 x 12 @20kg e/s

Single Arm Rows

Week 2

2 w/u @ 25kg 5 x 12 @ 35kg

Pull Ups – 3 sets of 8 reps

Used Blue Band as still looking after tendonitis in left elbow –

no ill effects. Slow and deliberate

DB Pull Overs – 3 sets of 8 reps

3x 8 @ 35kg

3x 8 @ 40kg

Back Extensions – 3 sets of 15 reps

Lower Body Mobility Work

Leg Extensions – 1 w/u sets of 12 reps, 3 sets of 12 reps, 1 set to failure

20kg w/u, 3 x 12 @ 50kgs, 1 x 16 Failure

30kg w/u, 3 x 12 @ 70kgs, 1 x 16 Failure

Leg Curls – 1 w/u sets of 12 reps, 3 sets of 12 reps, 1 set to failure

20kg w/u, 3 x 12 @ 40kg, 1 x 15 Failure

25kg w/u, 3 x 12 @ 45kg, 1 x 17 Failure

Natural Reverse Hypers – 3 sets of 15 reps

No platform high enough to perform – Any Alternative ??

Just leave it out...no real substitute.

Thursday

Rowing + Flexibility Work 30 mins of flexibility work

20mins @ sub 2 min pace Heart Rate at 130 bpm

20 mins Cycle

Friday

Warm Up - 7 mins Cycle

Lower Body Mobility Work – Overs and Unders (2 x 8) Step Overs (2 x8)

Front Squats – 2 w/u sets of 8 reps. 5 sets of 5 reps

40kg, 60kg, 5 x 5 @ 80kg

DB RDL’s – 3 sets of 8 reps

30kg e/s 30kg e/s 35kg e/s - Can increase

Hi-Lo Woodchoppers – 3 sets of 8 reps each side

3 x 8 e/s @ 45kg

Upper Body Mobility Work

Push Ups – 5 sets of max reps (2 minute between sets)

On Knuckles – 32, 24, 22,17, 16

Inverted Rows – 5 sets of max reps (2 minute between sets)

20, 14, 12, 10, 10

Lo-Hi Woodchoppers – 3 sets of 8 reps each side

3 x 8 e/s @ 45kg

Saturday

Recovery

Sunday

Recovery

Long Sprint Fun

2008-10-21T21:30:00.003+01:00

So we reached week 3 of the Pete Plan and my first little long distance run so today was the following

3km 1:45.8 10:34.8 HR 148
2.5km 1:45:8 08:49.0 HR 150
2km 1:44.1 06:58. 8 HR 154

So pretty happy with this one !!!

Quick Recovery

2008-10-20T18:36:00.002+01:00

I went out for a little 12km spin today at 1:56.6 / 24 .

I've found myself getting used to the longer distances. I am still new to the idea of endurance on the erg, but i'm getting there gradually. My legs are getting stronger between the erg and the weights session !!!!!

Hard Day at the office

2008-10-19T12:56:00.002+01:00

After a nice day off it was back to erg work today. I was feeling quite fresh but for some reason knew to be apprehensive of a 4 x 1 km session despite the 5 min recoveries. So off I went a managed the following

1:38.1 3:16.3
1:38.1 3:16.1
1:38.1 3:16.4
1:37.3 3:14.6

This may appear steady and consistent but it was hell once the first 2 were in the bag. Happy with my overall consostency but need a nice protein shake and a rest before we try that again !!!!

Weights to ha

Recovery Row

2008-10-17T11:51:00.003+01:00

So after the 5km of fun on Wednesday I got my weight session in that evening

W/U & Mobility Work
Squat Variation
Chins
Chest Supplementary
Biceps/Triceps

Pushed it pretty hard, knowing a recovery row to come.

Competed a 10k "recovery row" at 1:57.9 /24 - HR 130 Max, this evening and suffered through it from 5k onwards. The time was fine but feeling all of the last few days when i woke this morning !!!1

5k Fun

2008-10-15T13:40:00.006+01:00

Today was the storm after the 15km calm of yesterday. I woke this morning and to my surprise no stiffness in my legs.. So 5km row at a "hard pace" was the goal on the erg today when referring to the bible of Pete. The last time I attempted this, (my second attempt at the distance !!) I felt i did not start at a quick enough pace only to be sprinting from a long way out to bring the time down.

for a total of So I set out at a 1:46 / 500m pace and I managed to hold it resonably well to finish with a 1:45.2 17:32.2. Although 15 seconds improvement from my first attempt I feel the 15km last night took a little of the edge off and the energy levels were not fully there. Still think there is a lot more here.

5000m 1:45.2 17: 32.2

Found my technique became a little inconsistent and my terrible habit of watching the monitor and convincing myself that I'm getting tired kicked in at times. Anybody with a suggestion of how to avoid this would be a great help - have tried counting strokes in bouts of 20's ????

But pretty happy that its progress as I try to improve my over all endurance - even managed a 1:29 sprint for a few 100's at the end so no complaints !

How long can I row

2008-10-14T20:46:00.003+01:00

I arrived back to my training den today after a from a few days R&R with plenty of eating and joviality !!! So it was wisely decided to get my endurance counter going once again, so time to put in a good steady state row.

The goal was to make it a minimum of 10km but in the back of my head I was convinced there was a little more in the legs today. Well I reached the 10km and felt very comfortable plenty of refueling over the weekend !!!!

The wheel kept spinning and before I knew it I reached a very pleasing 15km at 1:58.4 / 24 pace. This was my longest distance row on the erg for all the years I have dabbled. Really felt I achieved something here tonight so delighted with myself. I'm going to keep a closer eye on the HR monitor from now on to see where I can push on a little without damaging my recovery.

The status of my body tomorrow morning will be of great interest to myself !.

All starts tomorrow

2008-10-13T21:52:00.002+01:00

I managed to make it home to the "facility" on Thursday for a brief visit. Met the infamous and inquisitive Ian who is always full of training questions. We did a small session together and he became the first man I have ever seen to release the handle on the rower and fly off mid pull - a unique first !!!!!

Pete Got me Today

2008-10-08T11:11:00.001+01:00

Another steady state row as is perscribed today. Had planned to do a 12km but my legs had other ideas. Still feeling the effects of the 4 x 2km yesterday I pulled the plug at 10km so not to effect the next session. So a 1:54.0 average at 24 spm for an overall 38:00.......

Oh we love the 2km's

2008-10-07T15:37:00.003+01:00

Today was my first attempt on the 4 x 2km. I was going in a little bit anixous to see how my legs would hold out after a reasonably heavy squatting session last night. Much to my surprise it went quite well

2kms

1. 1:46.9 / 29 7:07.3
2. 146:5 / 29 7:06.0
3. 1:46.3 / 29 7:05.2
4. 1:44.4 /29 6:57.6

So a 1:46/500m average -pretty happy

Was happy afterwards to notice that my speed increased throughout - however gradual

Stretching the Legs

2008-10-06T19:07:00.003+01:00

So time for another long steady state row. Decided to do another 10km at a slgithly faster pace. Managed the following I did a 1:54.9/25 so giving a time of 38:18. Was very comfortable and felt happier with the distance. I found I was not in a rush to try and get it finished like last week I just settled in and stroked away. Did my normal weights session tonight and "looking forward" to the experience of multiple 2k's........

154:9 - 1:55.8 - 1:55.2 - 154.4 - 1:55.5 - 1:55.1 - 1:56.0 - 1:56.3 - 1:57.4 - 1:55.1
1:54.8 - 1:55.3 - 1:55.1 - 1:55.3 - 1:55.4 - 1:55.4 - 1:54.7 - 1:54.5 - 1:54.3 - 1:48.0

A New Week Starts Early

2008-10-05T15:44:00.003+01:00

I only have a short week of training ahead so starting a day early. On week 2 of the Pete Plan and attempted the sprint pyramid 250/500/750/1000/750/500/250. Enough to say it was not my most enjoyable day on the erg. So started off a little fast I feel and suffered on the 1k stint, recovered after that and pretty happy with my first attempt, especially with the little sprint to finish.

1:33.0 / 30
1:31.8 / 31
1:33.4 / 32
1:37.8 / 31
1:35.0 / 32
1:33.5 / 32
1:24.4 /37

Average 1:32.7 / 32

Will do a bit of experimenting with the drag and stroke rate to get it right......

Away From Home

2008-10-03T07:30:00.004+01:00

Very little updating has been done here ove the last little while so lets get to work. I have been based away from the facility over the last 2 months due to work commitments. However I have been able to ramp up my training with two session per day. This location also has the benefit of some altitude - around 550m.

So I have decided t concentrate on reducing my 2k time, as I will miss the coming basketball season. It is a bit of an unknown at the moment as it is over a year since I have done a single test. However my goal is to break the 6:30 mark, in the short term.

Over the last few months I have done quite a few metres but decided to change it up a little.

This week
8 x 500m / 3min30 rest 1:32/500m
Steady distance (8 k) 1:58.5/500m
5 x 1500m / 5min rest 1:48/500m
Steady distance (10k) 1:56.2/500m
Hard distance (5k) - 1:46.8/500m - More in the tank..... 17:47.9
Overall 1:46.8 / 29

1:48.2 / 29
1:48.2 /28
1:47.9 / 28
1:47.7 /28
1:47.6 /29
1:48.2 /29
1:47.6 /28
1:47.3 / 29
1:46.7 / 28
1:38.5 /28

Steady distance (~8 to 15k)

This is combined with evening weight sessions, with a focus on prehab/core work on two days.
It will be interesting to see how my sprint speed is effected if at all. I have also invested in a Suunto T6c complete with software to monitor the Training Effect and other such interesting things to be a little bit more scientific.

Lets Give this a Go

2008-07-01T21:55:00.000+01:00