Rowing

Notes

• 20 strokes per minute (1 second pull, 2 second release)
• Wrestling Endurance (Complete Guide) - YouTube

Anaerobic Workouts

• 30s very high effort
• 1 minute rest (1:2 rest to work ratio)
• Repeat for 20 rounds
• fast glycolysis/oxidative

Save HIGH effort for strength/power training sessions

Aerobic Workouts

Workout 1: Base - 30m Zone 2

30 minutes Low Intensity RowAlong - ZONE 2 HR: Get Fit 3 - YouTube
Duration: 30 minute
Intensity: low 20 strokes per minute row

Every 4 minutes
Arms and legs only drills

Why? Well the point of these low intensity Zone 2 rows is to keep your heart rate between 60 and 70% of your maxHR

Workout 2: Base - 40m Zone 2

• 40 minute LOW INTENSITY rowing workout: Zone 2 HR - Get Fit 23 - YouTube
• 4m Warm-up | 36m row Zero to Hero Rowing Workout Plan: Row 30 - 40 minutes at an easy pace - YouTube

Workout 3: Intensity - Aerobic Conditioning for Wrestling

Conditioning Workout for Wrestling (Rowing) - YouTube

Preparation

Dynamic stretching, then warm up for 5-10 minutes at low-medium effort on the rowing ergometer

Workout

• 6 minutes HIGH effort rowing
• 2-4 minutes rest
• Repeat for 6 rounds (36 minutes total activity)

Write all values down and try to beat them in the next workout

• Metere covered
• Avg pace / 500m
• Watts

Total meters for all rounds