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  • Rowing Hypertrophy

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    Zsolt Gyongyosi
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    The training plan focuses on hypertrophy (muscle size) over 7 days. It includes strength, endurance, power, and recovery sessions. Strength sessions involve working up to a heavy single or multiple sets of 6-10 reps. Endurance sessions are longer steady state cardio. Power sessions emphasize explosiveness with complexes, sled pushes, and ball slams. Recovery sessions allow rest or lighter work like mobility exercises. The plan periodizes variables over time to continually challenge the body.

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    The training plan focuses on hypertrophy (muscle size) over 7 days. It includes strength, endurance, power, and recovery sessions. Strength sessions involve working up to a heavy single or multiple sets of 6-10 reps. Endurance sessions are longer steady state cardio. Power sessions emphasize explosiveness with complexes, sled pushes, and ball slams. Recovery sessions allow rest or lighter work like mobility exercises. The plan periodizes variables over time to continually challenge the body.

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    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
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    132 views2 pages

    Rowing Hypertrophy

    Uploaded by

    Zsolt Gyongyosi
    The training plan focuses on hypertrophy (muscle size) over 7 days. It includes strength, endurance, power, and recovery sessions. Strength sessions involve working up to a heavy single or multiple sets of 6-10 reps. Endurance sessions are longer steady state cardio. Power sessions emphasize explosiveness with complexes, sled pushes, and ball slams. Recovery sessions allow rest or lighter work like mobility exercises. The plan periodizes variables over time to continually challenge the body.

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    of 2

    Project Deliverance Training Plan Period: Emphasis: Hypertrophy

    Monday Tuesday Wednesday Thursday Friday Saturday Sunday


    (Strength Endurance) (Recovery) (Power Endurance) (Recovery) (Power)
    Warm Up with 10 minute 30 minute ERG Session on Warm Up with 500m Row 35 minute ERG Session on Warm Up with 10 minute Rest Rest
    Bike/ Run @ Easy Pace + Concept2 @ 2:15/500m Pace @ Easy Pace & 5x (10/50) Concept2 @ 2:12/500m Pace Row @ Easy Pace +
    2x5 Wall Squat + (IE. Zone 1 Easy Endurance Sprints on Rower + (IE. Zone 1 Easy Endurance 3x10 Air Squat +
    3x10 Air Squat + Pace, 24spm) Use Foam Roller + Pace, 24spm) 3x5 Jump Squat to Box +
    3x5 Goblet Squat + Then 3x5 Wall Squat + Then 3x3 Tuck Jump +
    3x10 Shoulder Dislocate + Use Foam Roller 3x10 Air Squat + Use Foam Roller 3x10 Good Morning +
    2x20m Lunge + 3x10 Shoulder Dislocate + 3x10 Push-Up +
    3x10 Good Morning 2x20m Lunge 5x2 Pull-Up +
    Then Then 3x12 Dip
    Work Up to 60% of Back 6x (30/30) Row @ >150m Then
    Squat 1RM + Pace Work Up to 80% of Push
    10x10 Back Squat @ 60% of Rest 4 minutes Press 1RM +
    1RM Three Blocks 6x2 Push Press @ 80% of
    Rest 2 minutes between sets Then 1RM +
    Then 10x10 Bent Over Row @ Rest 2 minutes, Focus on
    2x (1-6) Pull-Up Ladder 2x20/25# DBs, No Hip SPEED of each rep
    Then Involvement! Then
    “Cool Down” Then 2x (1-6) Ball Slam Ladder @
    “Cool Down” 20# D-Ball, Rest Some
    between each ladder
    Then
    “Cool Down”
    (Strength Endurance) (Recovery) (Strength Endurance) (Recovery) (Power Endurance)
    Warm Up with 10 minute 37 minute ERG Session @ Warm Up with 10 minute 5K ERG Session @ Warm Up with 10 minute Rest Rest
    Bike/ Run + 2:11/500m Pace (IE. Zone 1 Row @ Easy Pace + 2:15/500m Pace (IE. Zone 1 Row (5 minutes Easy Pace,
    3x10 Proper Push-Up + Easy Endurance Pace, Use Foam Roller on Legs + Easy Endurance Pace, 5x (10/50) Sprints) +
    3x5 Shoulder Dislocate + 25spm) 2x5 Wall Squat + 24spm) Use Foam Roller on Legs +
    2x5 SOTS Press @ 2x5# + Then 3x10 Air Squat + Then 2x5 Wall Squat +
    3x10 Air Squat + Use Foam Roller on Legs 3x5 Single Leg Off Box Use Foam Roller on Legs 2x10 Air Squat +
    5x5 Goblet Squat @ 35# Squat + 2x10 Shoulder Dislocate +
    Use Foam Roller 2x20m Lunge + 3x10 OHS @ PVC +
    Then 3x10 Push-Up 3x20 GHD Sit-Up
    Work Up to 60% of Bench 3x10 RDL @ 45# Barbell Then
    Press 1RM + Then 4x (20/40) Row @ >100m
    10x10 Bench Press @ 60% of Work Up to 60% of Front Pace
    1RM + Squat 1RM + Rest 3 minutes
    Rest 2 minutes between sets 10x10 Front Squat @ 60% of Three Blocks
    Then 1RM Then
    Perform 3x Pull-Up (Fast Rest 2 minutes between sets 2x (60/30) Row @ >300m
    Concentric, Slow Eccentric) Then Pace
    Every 30 seconds for 10 “Cool Down” with 6x20m Rest 4 minutes
    minutes Bear Crawl, Rest 60 seconds Two Blocks
    Then between sets Then
    “Cool Down” with 5x40m “Cool Down”
    Farmer Carry @ 2x53# KBs
    (Strength) (Endurance <90) (Strength Endurance) (Recovery) (Power)
    Warm Up with: 60 minute Hike @ Easy Warm Up with 5 minute 40 minute ERG Session @ Warm Up with Medicine Rest Rest
    3x20 Air Squat + Pace, Get out of the Gym, Row @ >1250m Pace + 2:10/500m Pace (IE. Zone 1 Balls +
    2x20m Lunge + and RECOVER. 3x10 Air Squat + Easy Endurance Pace, 3x5 Shoulder Dislocate +
    2x20m OH Lunge @ 8# + 3x5 Single Leg Off Box 25spm) 3x10 OHS @ PVC +
    3x5 Goblet Squat + Squat + Then 2x5 SOTS Press @ 2x5# +
    3x10 Good Morning @ 45# + 3x10 Push-Up + Use Foam Roller on Legs 2x5 Wall Squat +
    5x3 Pull-Up + 3x10 Push Press + 3x10 OHS @ 45# +
    3x12 Dip + 3x10 Good Morning @ 45# 2x20m Lunge
    3x10 Back Extension Then Then
    Then Work Up to Walking Lunge Work Up to 80% of Bench
    Work Up to Heavy Deadlift + @ 115# + Press 1RM +
    8x2 Deadlift @ 80% of 1RM 10x10 Walking Lunge (5x 3x Bench Press @ 80% +
    Rest 2-3 minutes between sets Steps Per Leg @ 95# (OR 5x Explosive Push-Up
    Then 60%) Rest to Full Recovery
    300 seconds of FLR on Rings Rest 2 minutes between sets Five Rounds
    (Partition as needed) Then Then
    Then “Cool Down” with 300 3x20 OHS @ PVC +
    “Cool Down” seconds of Ring Support 3x10 SOTS Press @ 2x10#
    from Rings (Partition as Then
    needed) “Cool Down”

    (Strength Endurance) (Recovery) (Interval) (Recovery) (Strength Endurance)


    Warm Up with 10 minute 6K ERG Session @ Warm Up with 5 minute 10K ERG Session @ Warm Up with: Rest Rest
    Bike @ Easy Pace + 2:08/500m Pace, 26spm Easy Run/ Bike + 2:05/500m Pace, 26-28spm 5x10 Proper Push-Up +
    2x5 Wall Squat + (Easy Endurance Pace) 2x5 Wall Squat + (Easy Endurance, Zone 1-2) 3x6 Pull-Up +
    3x5 Single Leg Deadlift + Then 2x10 Air Squat + Then 3x10 Shoulder Dislocate +
    3x10 Air Squat + “Cool Down” with Mobility 2x10 Push-Up + “Cool Down” with Easy 3x10 Good Morning +
    3x10 Push-Up + & Foam Roller 3x20m Lunge + Walk & Foam Roller 3x15 KB Swing @ 53# +
    3x10 Push Press + 2x10 Good Morning @ PVC 5x3 Pull-Up
    3x10 Good Morning @ 45# + 2x20 GHD Sit-Up Then
    2x20m Lunge Then Work Up to 60% of Bench
    Then 2x (1-6) Pull-Up Ladder Press 1RM +
    Work Up to 60% of Back Then 10x10 Bench Press @ 60%
    Squat 1RM +5# + 5x (20/40) AirDyne Sprints of 1RM +
    10x10 Back Squat @ 60% of @ >15cal Pace Chase with 5 Pull-Up (Fast
    1RM +5# Rest 4 minutes + Concentric, Slow Eccentric)
    Rest 2 minutes between sets 4x (30/30) AirDyne Sprints Rest 3 minutes between
    Then @ >20cal Pace rounds
    “Six Way Barbell Complex” Rest 4 minutes + Then
    6x (DL + Hang Clean + Front 3x (40/20) AirDyne Sprints “Cool Down” with 10x40m
    Squat + Push Press + Back @ >25cal Pace + Farmer Carry @ 2x53#
    Squat + Push-Up) Rest 4 minutes +
    Three Rounds @ 75#, 85#, 2x (60/30) AirDyne Sprints
    95# @ >30cal Pace
    Then Then
    “Cool Down” “Cool Down”

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