5-week 5k race indoor rowing
NDM Sports & Personal Training
Rowing, Swimming, Triathlon, Functional FitnessPB your 5k erg with this 5 week program! See my case study with national swimmer Matt Lewis who took 1min off his 5k score, and hit 100m training intervals in the pool 10s quicker. Whether you swim recreationally or race long or short, whether you row, run, or do triathlon, this progressive program boosts your aerobic capacity, useful for all sports, be they endurance or sprinting or power-based sports. The aerobic system is key for recovery and capacity to train, across all types.
This serves as a brilliant ‘off-feet conditioning’ program for those who want to push but don’t want to risk over-training eg. running based. With great cross-over to swimming training, Matt was keen to maximise the aerobic foundations for his swimming training, make most efficient use of his time and energy bolstering his capacity to hit the sprint work in the pool hard. With sprint intervals in the mix along with endurance work, this ticked a lot of boxes for Matt who went on to PB his 100m breast-stroke in a national masters competition.
A
Glute Bridge
3 x 5
B
Supine Leg Swing
1 x 8
C
Single Leg RDL
1 x 5
D
Rowing
2 x 15:00
E
Static Hamstring to Quad Stretch
4 x 0:30
A
Bear Crawl
1 x 7
B
Couch Stretch (Hip Flexors)
2 x 0:30
C
T-Spine Reach
1 x 5
D
Rowing
6 x 1000
E
Press Ups (Mobility)
1 x 3
A
Air Squat
1 x 10
B
DB Windmill
1 x 8
C
Push-Up
1 x 10
D
Rowing
1 x 5000
E
Pigeon Stretch
1 x 0:30
A
Dr S McGill side plank w/rotations
1 x 0:30
B
mcgill deadbug
1 x 1:00
C
Mcgill Bird Dog
1 x 1:00
D
Mcgill hip airplane
1 x 0:30
E
Mcgill Standing Hip circles
1 x 0:30
F
Single Leg Lowering
1 x 0:30
G
8-point plank
1 x 1:00
Nick Moffatt
Head Coach /Owner NDM Sports & Personal Training. Erstwhile school rower and Junior GB trialist, erstwhile club rower and coach competing nationally including on the infamous Tideway championship course Chiswick-Putney, Olympic venue Eton Dorney, and Henley on Thames at HRR in the PE, Thames and Wyfold Cups. Coached various boys, girls, men and women to PBs on water, in the gym and on the ergs.
"I now feel better equipped to train effectively without access to a pool and I’m eager to make rowing a regular part of my training, probably in place of running or alternating with it each week. "
Get 5-week 5k race indoor rowing
Matthew Lewis
Competitive swimmer 50m&100m Breast
Verified Athlete"I was really pleased with the 5k program which saw me PB 5k twice. I then reached my ambitious goal: Sub 7-minute 2k with a subsequent program from Nick. The 5k laid the foundations. My return to swimming evidenced the great rowing work, going 10s faster in each 100m repetition in training."
