Benefits of Strength Training

January 10, 2009

Transitioning indoors onto the erg has never been easier for me as it was after this past fall of rowing and your lifting program. As I mentioned in our conversation yesterday the first recognition of improvement for me came during steady state workouts. Every time I sat down on the erg, even if my legs were still sore from the previous days lift, I had confidence that I would be able to press out better splits than I had in previous years of training. The intensity of the lifts was easily identifiable, however the compressed duration of the circuit method I felt that a high level of focus on the work at hand was able to be maintained. That reality is the one that I feel provided the most impetus for physiological improvement. I always had a clear idea of the benefits of the exercises (since so many of the movements mimic rowing) without the “brain fade” realized during most lifting programs.

Truth be told I never put much stake in “cross training” or “lifting” previous to this year. I think the reason was simply that I had never been able to see results from long, slow, and often boring workouts in the weight room. But in your workouts, with the rapid progression, and the ability to really exhort yourself throughout the condensed circuits, I found a platform from where I could maintain a high heart rate, exhaust my body nearly to failure, yet be able to recover efficiently enough to train on the erg, and water at the level necessary for the US National Rowing Team.

Winter Erg scores compared to previous bests

October : 30 minute Erg Test @ 24 SPM

Average Split – 1:39.2 / 500 meters (previous best – 1:39.4)

December : 6K Erg Test Open Rating

Average Split – 1:36.1 / 500 meters, Total Time – 19:13 (previous best 19:23)

February: 2K Erg Test Open Rating

Average Split – 1:28.9 / 500 meters, Total Time – 5:55.8 (previous best 5:58.0)

Benefits of Strength Training

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