Info on endurance strength training

Training Q&A [Moderated]
1

Enjoyed the series of articles, but I am more into rowing than running. Do you still consider rowing to follow the same outline of exercises with the addition of an upper body exercise or 2. Or do you feel it is a slightly different animal requiring some different programming. Thanks for your time to answer the question.

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2

It would be mostly the same until higher levels of rowing competition/participation. To be fair, this holds true for other endurance sports as well.

3

So I am guessing that you advocate reducing volume and or intensity the closer you get to competition, which if you advocate basically 2 days per week of lifting, then would you most likely keep the volume but reduce the rpe for the lifts? Are there plans to bring forth any more info on recommended lifts for rowing since it does incorporate upper body as well? Do you plan to continue the article series to elaborate on your statement above about changes upon higher levels of competition. Are you contemplating any templates geared towards the endurance sports? Thanks again

4

What counts as “higher levels”?

5

Depends on what kind of competition you’re talking about. I might not have someone train with weights at all the week prior to an endurance competition.

If someone isn’t a competitive rower holding an intermediate classification or similar, then I don’t think I would make much change outside of individual needs and preferences. That said, I wouldn’t necessarily do special RT (compared to a general strength trainee) for a rower just because it uses the upper body.

I am working on a second endurance template right now that will have a “competition” phase baked into it.

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6

Thanks again, as intermediate is the lowest classification that would take in most, that compete. I will keep watching for your new endurance template and add it to my collection to help me with the on season training, I have your 4 day hypertrophy and various strength templates for off season. But finally, what do you feel would be the best 2 upper body movements to add to the basic outline you presented in the final installment. Thanks again

7

Yep! I think if you’re at the level of competition, there are some special concessions I would make for your training that wouldn’t really apply to recreational rowers.

I’m not sure which outline you’re referring to off hand, unfortunately.

8

Sorry for not being more clear: here is the outline I am referring to from your article Strength training for endurance athletes Pt III Day A

  1. Back Squat 1 set of 6 at RPE 6, 1 set of 6 at RPE 7, 2 sets of 6 at RPE 8
  2. Single leg Deadlift 3 sets of 7 at RPE 7
  3. Calf Raises 3 sets of 10 at RPE 8
  4. Nordic Hamstring 4 sets of 6
  5. Romanian Deadlift 3 sets of 6 at RPE 7Day B
  6. Deadlift 1 set of 5 at RPE 6, 1 set of 5 at RPE 7, 2 sets of 5 at RPE 8
  7. Split squat 3 sets of 7 at RPE 7
  8. Calf Raises 3 sets of 10 at RPE 8
  9. Nordic Hamstring 4 sets of 6
  10. Lateral Lunge 3 sets of 6 at RPE 7
9

I don’t think there are any “best” upper body lifts, but some sort of bench and/or press would probably be where I default to off the cuff.