Training Plans

It is extremely easy to lose all of the gains you made during the season. Try to do something during the summer and you’ll reap what you sowed in winter training and on the water in the spring. An easy to stay in shape while also being “lazy” is to just do steady state while watching movies. One rower got through a lot of the Marvel Cinematic Universe last summer (2021) while doing 3x20:00/5:00r.

If you don’t have access to an erg, please do some running and/or biking. It can and should be slow—just make sure you do a lot of volume. If you’re low on time, try a Tabata (it only takes 4 minutes and has been scientifically proven to increase VO2 Max): 8x00:20 MAX/00:10r

Beginners

The Pete Plan

For People Who Just Got an Erg, but Don’t Know What to Do

DO THIS IF YOU DON’T KNOW WHAT TO DO

The Pete Plan is a continuous training plan, meaning it does not peak for an event or 2k; instead, you are always in shape to 2k. Pete created workouts that fit into his lunch hour. This is a great plan and you should supplement it with steady state since you have more time. It will greatly improve your aerobic base. 3x30:00/7:00r, 2x45:00/10:00r, and 5x20:00/5:00r are all great choices. Do 3x20:00/5:00r if you’re shorter on time.

You should really read the whole whitepaper, but here is the plan. It cycles every 3 weeks:

Week 1
  1. 8x500m/3:30r
  2. Steady distance (~8-15k)
  3. 5x1500m/5:00r
  4. Steady distance (~8-15k)
  5. Hard distance (~5k+)
  6. Steady distance (~8-15k)
  7. Rest
Week 2
  1. 250m, 500m, 750m, 1k, 750m, 500m, 250m / 1:30r per 250m work
  2. Steady distance (~8-15k)
  3. 4x2000m/5:00r
  4. Steady distance (~8-15k)
  5. Hard distance (~5k+)
  6. Steady distance (~8-15k)
  7. Rest
Week 3
  1. 4x1000m/5:00r
  2. Steady distance (~8-15k)
  3. 3k, 2.5k, 2k / 5:00r
  4. Steady distance (~8-15k)
  5. Hard distance (~5k+)
  6. Steady distance (~8-15k)
  7. Rest

Coach Jon's 2022 Summer Training Plan

For Former 3V Girls and Those Without an Erg

This is the training plan Coach Jon made for the girls he coached this season. He has graciously offered to share it with the team. This is a great plan to follow if you do not have access to an erg. See these bodyweight and core circuits for days when they are on your plan

Rowers Who Want to Go to the Next Level

The Sieke Guide

Learn the Science Behind Your Workouts and to Make Your Own Plan

This guide is legendary (at least on the men’s side of the team) and is a great place to start if you know nothing about offseason rowing. Experienced rowers can use the guide to make productive training plans. The guide was written by Alex Sieke, the fastest guy to ever row for TJ (less than 6:10 2k) and rowed for Princeton before coming back to coach for TJ.

StrongLifts 5x5

The Beginner Lifter’s Plan

Do the StrongLifts 5x5 plan if you have access to weights. It is great for people with little lifting experience. Make sure to learn proper technique so you don’t injure yourself. Planet Fitness is giving away free summer gym memberships. Sign up for one. The plan is dead simple, but is effective. Read the whole manifesto to understand the goals of the plan (note that it does have grammatical and spelling errors). Just don’t listen to the part that says you should not do cardio. You need to do cardio in the summer. We lift to row well, not the other way around. StrongLifts 5x5 should be paired with loads of steady state on the erg for maximum gains. One rower did this plan from August 2021 - Janurary 2022 and went from thinking lifting 135 lbs was hard to warming up with 135 lbs and doing 225 lbs for 5 sets of 5 reps.

Cuckoo Bananas

Get Fast Fast

A Project Management Approach To Lightweight Rowing

This plan is intense. It was “written primarily for lightweight male rowers, but may useful for others as well.” It claims to train you to row a sub-6:20 2k in six months. Here is another excerpt from the “Assumptions, caveats, and prerequisites” section:

This guide is written for people trying to go from anywhere under 7:00 to just under 6:20. It’s not intended for beginners trying to go from 9:00 to 7:00, nor is it meant for those trying to go from 6:18 to 6:08.

The Get Fast Fast plan is hardcore, focuses a lot of steady state, and will likely help you score some monster erg times.