I’m aiming to get back in shape (well, get back to a decent level of fitness; I’ve never been strong) over the summer, and I’m going to be training on a rowing machine 5/6 times a week(2 interval sessions, a hard 5km/10km, and the rest steady 8-15km sessions).
I want to continue to see gains on my lifts during this period, and aim to continue lifting heavy, but I don’t know what kind of programme would be most appropriate. I want something that’s demanding and will result in good strength gains, but won’t leave me fried for days. I’m thinking about doing Westside for Skinny Bastards (maybe with an extra leg day), but I’m not sure that this is ideal. Dan John’s one lift a day programme also looks interesting (with a couple of accessories thrown in each session).
Has anyone here got any experience with combining rowing and weights training, and can you offer any advice?
(oh, and in case you feel it’s important, I’m currently 6’6", 210lbs @ about 17%bf, and I can squat 330lbs, bench 215lbs and deadlift 473lbs. I’ve been doing weights for about a year and a half, but fairly erratically, and I’ve not been following and set programmes)
[quote]Grey Area wrote:
I’m aiming to get back in shape (well, get back to a decent level of fitness; I’ve never been strong) over the summer, and I’m going to be training on a rowing machine 5/6 times a week(2 interval sessions, a hard 5km/10km, and the rest steady 8-15km sessions).
I want to continue to see gains on my lifts during this period, and aim to continue lifting heavy, but I don’t know what kind of programme would be most appropriate. I want something that’s demanding and will result in good strength gains, but won’t leave me fried for days. I’m thinking about doing Westside for Skinny Bastards (maybe with an extra leg day), but I’m not sure that this is ideal. Dan John’s one lift a day programme also looks interesting (with a couple of accessories thrown in each session).
Has anyone here got any experience with combining rowing and weights training, and can you offer any advice?
(oh, and in case you feel it’s important, I’m currently 6’6", 210lbs @ about 17%bf, and I can squat 330lbs, bench 215lbs and deadlift 473lbs. I’ve been doing weights for about a year and a half, but fairly erratically, and I’ve not been following and set programmes)[/quote]
I think you need to be a little more clear by what you mean with “get back in shape.”
Are strength gains your focus? Do you want/need to lose fat? Do you also want to build muscle?
“Get in shape” means a lot of different things to different people.
By “in shape”, I mean “in a good condition to pull fast erg times”.
I also want to continue getting stronger, but this is secondary.