This 5 Week plus 1-Day training program is sport-specifically designed to improve 5,000m Row performance. You’ll train 6 days/week.
This training program has 3 general objectives:
- (1) Increase rowing speed
- (2) Increase leg strength, core strength and upper body strength
- (3) Increase rowing aerobic base and efficiency for longer distance rows
This training plan deploys multiple 5,000m row assessments and uses assessment performance for the follow-on progressions. In this way the plan automatically “scales” to the incoming rowing fitness and speed of each individual athlete and continues to push you as your rowing fitness improves.
Assessment-Based Speed Work
This training program is assessment based – and the hard, short rowing intervals paces prescribed throughout the plan are based on your most recent 2,000m row assessment.
You’ll row a 5,000m assessment 4 times throughout this plan – the first day of Weeks 1, 3, 5 and 6. These assessment times will be used to prescribe paces for the following interval row efforts.
You’ll row two distances of hard, fast intervals: 1,666m and 2,500m repeats. Your Saturday long distance rows will increase from 8,000m to 10,000m.
You’ll row hard, fast intervals 2-3 times per week, and complete an easy distance row one time per week.
This training plan includes lower body, mid-section and upper body strength training deploying bodyweight strength exercises. You’ll train strength twice each week.
- Mon: Assessment or Speed Intervals
- Tue: Strength Training
- Wed: Speed Intervals (1,666m Repeats)
- Thu: Strength Training
- Frii: Speed Intervals (2,500m Repeats)
- Sat: Easy Distance Row (8,000 – 10,000m)
What is the Required Equipment?
- – Stop Watch
- – Pull Up Bar
- – Rowing Erg
How Long do the Sessions Last?
60-75 minutes depending upon your rowing pace.
What if I miss a day?
If you miss a day, make up the session you missed the next day and follow the programming as prescribed. The programming is progressive – it builds upon itself. Don’t skip ahead.
What does “5/10x Push Ups” Mean?
Women do 5x Push Ups, Men do 10x Push Ups.
Where do I find unfamiliar exercises?
See our Exercise Library HERE. The Row Interval Calculator is listed as an exercise.
What about nutrition?
See our Nutritional Guidelines HERE.
Before beginning any exercise program, consult with your physician to ensure that you are in proper health. Physical training contains inherent risks including, but not limited to, muscle strains, tears, physical and bodily injury up to and including death. This training program is not meant to provide medical advice; you should obtain medical advice from your private health care practitioner. If you are unable to assume these risks then you should not engage in this training program. No liability is assumed by Mountain Tactical Institute, Inc, its owners or employees, and you train at your own risk. Mountain Tactical Institute makes no warranty, express or implied, of any kind in connection with this training program.