TCU Rowing Summer Workout Program:
Huge thank you to Marisa for putting this program together!
Aim to lift 3-4 days a week while doing cardio on the days you are not lifting, or doing short cardio or HIIT workouts at the end of your lifts to keep up with your cardiovascular fitness during the summer, while still allowing you to build up strength for the upcoming season.
If you are doing 4 lifts a week, do 2 lower body and 2 upper body, if you plan to only do 3 lifts a week then I would do one lower body, one upper body, and one full body workout. All workouts will begin with and focus on compound lifts and we will work in accessory movements. Mobility is very important so make sure to do the appropriate mobility routine before every lift to ensure you are properly warmed up.
Lower body focused workouts:
Upper body focused workouts:
Ab exercises: try to choose a few exercises and do each for a minute then repeat
Lower body day #2:
Additional isolated lifts to do on push days (substitute out isolated lifts like rope pull-downs, don’t substitute large compound lifts for these)
Additional isolated lifts- pull days
Options for cardio:
Stretch and Warm up for at least 10′ before each and every workout.
Here are some Pyramids during which you can focus on form as you improve your conditioning.