Ok so I recently decided to join the club crew team here at CofC and we have started a pretty intense conditioning regiment. This is making me wonder what I can still do at the gym. Here is how the conditioning is:
5 days per week (monday-friday) 6:15 AM - 7:15 AM
1 Mile warm up jog
5 Minutes of non stop stairs
abs (usually 3 different sets of 50 crunches IE legs straight up, ect)
5 Minutes non stop stairs
50 lunges each leg
Wall sits (3 sets of 2 minutes)
5 Minutes of non stop stairs
2 sets x25 pushups
2 sets x25 dips (with our hands on a bench and feet out in front of us on the ground)
5 minutes non stop stairs
1 Mile indian run back
This is a pretty great workout at least as far as raising and lower HR we try and keep ourselves at 80-90% max HR for at least half the workout and 60-70% max HR for the other half.
Now I am wondering if it is still ok for me to do upper body 2 days a week at the gym. I don't think it would be a problem but I just want to make sure don't think I am overdoing it. These workouts are pretty intense on my legs and I usually pretty farn sore after the workout. However the pushups and dips are not very hard for me as I have been working my arms for quite a long time at the gym and ususally do weighted dips and feet on swiss ball push-ups along with the rest of my upper body lifts. What do you all think?
I don't think it should be a problem. Once you get into the actual rowing, though (which really hits your full body) I'd keep it short and quick in the gym. 2-3 times a week, all compound movements, high weight low reps/sets.
Usually intense, progress-making weight training is done in the off season for most sports, or the period where you have the least actual sports activities. Throughout the season or the period of most activity in the sport, just do some stuff for maintenance.
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as for rowing.. i can't speak from experience, but from football, i could lift about 2-3 days a week, day after a game or rough practice, and mid way to the next, but that was about it.. as far as the benefits, I cannot be 100% certain, but that was about all i could handle, when i went for more, my practice condition went to hell... i'd suggest trying it before you get into full swing of the season..
thanks for the feedback. I am not really looking for any serious gains during the season I just don't want any atrophy to occur. I was thinking 2 upper body days a week would be fine since I will be doing HIIT (kind of) pretty much every day. Once we start rowing though I will be using my arms, back, and pretty much entire core on a daily basis. So I don't know what I will do then!
listen to ur body. during training if your sore and worn out then dont lift or do extra workouts. its better to under train than to over train. not only that but the over training will hurt the rowing in the long run