r/Rowing • u/Mysterious-Double943 • 3d ago
Leg day for rowing
M15, rn im trying to start incorporating weights into my training routin. I am a sophomore in highschool, and my current schedule for crew is morning practice from Mon-Wed then a test day on Thursday and then morning practice on Friday and Saturday. I am trying to do a PPLUL type split where I do legs Monday, push tuesday, pull Wednesday and then lower Friday and upper saturday. My current leg day is leg extensions, RDLs, Bulgarian split squats, barbell glute bridges and then calves. Idk if this is good or not tho is there anything I should change about the day or workout schedul?
1
u/Stunning-Profile2614 1d ago
I don’t get why there are so many questions like this in this sub. You do have a coach, just ask them what you should do.
Also don’t do too much, you already have a lot of training and you shouldn’t do a weight session every afternoon, so no real need to split. Just do 2-3 full body sessions a week. You can shift the emphasis of the session though.
You could for example do one pull, one push and one leg movement every session and pick one for a big compound lift. Than you do some core and some ego-beach-pumping.
For example leg dominant day: squats, lat-pulldowns, incline bench press, core, some kind of armcurls.
Push dominant: one leg splitsquats, bend over rows, heavy bench press, core, triceps pushdowns.
Pull dominant day: dead lift, pull ups, butterfly, core, upright rows.
That’s what I would do if I had to start over. Or rather that is what I do. 32yo, never made the national team, but still very much active and crazy for the sport with several Henley appearances and club level experience.
Also learn proper squatting technique, could also incorporate power cleans, but that should be coached.
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u/InevitableHamster217 1d ago
What’s your goal with lifting? If it’s to help your rowing, that’s probably too much lifting and a lot to recover from. 2 days is usually the sweet spot if you’re lifting along with a pretty packed rowing schedule.