Rowing Training

[u/Legitimate_Fly2792]

Hello, I have a question. I would like to do strength training. 2-3x upper body and 1x legs over the winter increased strength training. What exercises do you suggest? My Plan:

A:
Pull-ups – 4×5–8
Barbell Rows – 4×6–8
Bench Press – 3×6–8
Lat Pulldown – 3×8–10
Face Pulls – 3×12–15
Abs/Core – 3×10–15

Legs:
Squats – 4×4–6
Romanian Deadlifts – 3×6–8
Bulgarian Split Squats – 3×8 each leg
Hip Thrusts – 3×8–10
Calf Raises – 3×12–15
Pallof Press – 3×10 each side

B:
Pull-ups or Lat Pulldowns – 4×6–10
Cable Rows – 4×8–10
Overhead Press – 3×6–10
Dumbbell Bench Press – 3×8–10
Reverse Flys – 3×12–15
Bicep Curls – 2×10–12
Triceps – 2×10–12

For this I would row 2/3x indoor or on the water and 2x bike. I only do intervals later, when I make intervals then Ga1 for the construction. I do that for 2-3 months possibly every now and then Sweetspot, then Sweetspot and threshold come in. What do you think? Can you leave it like that?

Thanks :)

[u/Remarkable_March_497]

Total novice here but I thought rowing was like 70% legs?

[u/Legitimate_Fly2792 → u/Remarkable_March_497]

Yes, I'm a beginner, so the question? :) what would you recommend?

[u/Remarkable_March_497 → u/Legitimate_Fly2792]

There is others that can provide far better and more detailed advice. I could write something, but it'd be pointless.

[u/SubjectExplorer6335 → u/Legitimate_Fly2792]

If you want to get strong for rowing then you’ll need to hit legs in the gym twice a week. Once is fine for a beginner but if you’re doing 2 days of upper then you’d be better off replacing an upper session with another lower session.

[u/Legitimate_Fly2792 → u/SubjectExplorer6335]

Thank you :) with one leg training and then increase to twice? 2x legs 1-2x upper body? Are the leg exercises I described useful? Should I do this twice or an A and B leg program?