Virtual Boathouse Strength in Numbers Training Plan

Overview & Workouts

Week 4: 1/20/25

Chutes & Ladders (PPWR Training)

Focus points: Long, plentiful warmups; strong rowing technique! Short pressure pieces to push our Peak Power!
Please watch this prep video beforehand!

Links

Workout Details

OYO Weekly Workout
4 x 10:00 Drill + Work
Row With Us Link at Right

TUE Live Workout
LONG Warm up - work drag up to 190
3 Sets: 3-4 x :20 / 1:00 (Build 3 then 10 strokes)
Drag: 190 - Aim for 90% PPWR
THEN
Put drag back to 115-120
Set 1000m - Row hard!
Take a cooldown

Week 3: 1/13/25

AT - Anaerobic Threshold

Working on keeping that mid- to hi-intensity dialed in for longer. This one will feel like a bit of a push, with less of that “full recovery” sensation between reps vs. last week. Get ready for some fun!

Workout Details

OYO Weekly Workout
30min Row - Stroke Rate & Intensity Variations
(Row With Us Link at Right)

TUE Live Workout
4 x 3:00 ON / 3:00 rest
5:00 Break
2 x 750m ON / 3:00 rest
WATTS TARGET: 30% of PPWR for 3:00 reps
Push 30-35% for 2 x 750m

Strength / Plyos / Drills - Guard Your Donut
Find a strong CATCH to DRIVE position using full legs
Jump & Land

Links

Link Row With Us OYO Workout

Link to Live Virtual Boathouse (TUE)

 

Week 2: 1/6/25

Speed & Balance!

Aims for the week are to put our Peak Power percentage pacing to work with some speedwork intervals. To find our strong, balanced body position - both in the rowing stroke, and on land!

Workout Details

OYO Weekly Workout
22min Row - Steady State + Balance Work
(Row With Us Link at Right)

TUE Live Workout
3-4 Sets: 4 x :45 ON / 1:00 OFF with 5:00 rest between sets
Target Power: 35-45% Peak Power on 45-sec ON
Tips: Get going, row hard, aim for near-full recovery on rest periods

Strength / Plyos / Drills
Find the “guard your donut” strength position in balance
Find a strong CATCH to DRIVE position using full legs
Drill with Legs-Only and Legs-Arms rowing

Links

Link to recorded workout

Link to Row With Us OYO Workout

Quick Q&A: Shoulders at the Catch

Get the Most from this program…

ErgData App

Check it out - it’s FREE - from Concept2 and use with your PM5 monitor

— Strength in Numbers

Other Tips & Tricks

Coming Soon!

— Strength in Numbers

Peak Power Watts Test

Coming Soon

— Strength in Numbers

ARCHIVED WEEKS & WORKOUTS

Week 1: 12/30/24

Assessment Week!

Let’s See what we’re working with here by running a few assessment pieces between MON 12/30 and 1/6/25!
Remember - just get ‘em done (yes, within the same 1-week period) and record/submit your scores! Do your best - this is a positive not a pressured kind of opportunity!

 

Links

Workout Details

Assessment 1: Anaerobic Assessment
Warm up + 20-min row at max pace for sustained 20min effort - Record Meters, Avg/500m, Avg Watts

Assessment 2: Peak Power
Warm up + 3 x 10-sec Watts Test at 200 Drag

Assessment 3: VO2 Max Assessment
Warm up + Row 1000m max effort - Record time, , Avg/500m, Avg Watts

  • Complete these at beginning and end of training program. Record full results and submit to coach for review!

    1. 20-MIN ROW
      Warm up + 20-min row at max pace for sustained 20min effort - Record Meters, Avg/500m, Avg Watts

    2. Peak Power Test (Watts)
      Warm up 8-12 minutes min.; Row 3-4 x 10-sec Record highest single watts stroke, rest, repeat 4 times max. Units: Watts. Drag: 200

    3. 1k / VO2 Max Test Warm up + Row 1000m max effort. Record time, , Avg/500m, Avg Watts

  • 12/16 - Row 5k Steady State

    Set monitor for 5,000-meters
    ROW
    1k ea. at 16, 18, 22
    2k at 18

    Workout Details

    • 100m Row

    • 2 Pushups

    • 3 Triceps Extensions

    • 4 ea Bird Dogs

    • 5 Scullers

    • 6 Air Squats

    • 7 Banded X lateral steps

    • 8 Scissors / Hollow Rocks

    • 9 Plank Marches

    • 10 Cal Row

    • 11 Biceps Curls

    • 12 Box Step Ups

Gallery - Coming Soon