Strength And Conditioning - Rower Interval Training
- Oasis Vision Rehabilitation
- Oct 18, 2023
- 2 min read
30-20-10 Interval Training + 60s AMRAP (As Many Reps As Possible)
30-20-10 Cardio Interval:
- 30 seconds: Engage in cardio at a low to moderate intensity or a comfortable pace.
- 20 seconds: Increase the intensity to a more challenging pace, faster than the previous 30 seconds, but not max effort.
- 10 seconds: Perform at maximum effort
- Rest 15-30 seconds between each interval and before transitioning to AMRAP exercises.
A1. Rower (60seconds):
Starting Position (Catch):
Sit on the rower, feet secured in footrests.
Knees bent, arms extended, and grasp the handle with an overhand grip.
Drive Phase:
Push with your legs first.
Pull the handle toward your lower ribs or collarbone as you extend your legs and lean back, alternating as desired.
Return Phase:
Extend arms out first.
Lean forward, then bend the knees to return to the starting position.
Rest for 15-30 seconds.
A2. Pushup (60 seconds):
Start in a plank position with hands wider than shoulder-width.
Lower by bending the elbows and keeping them close to the body.
Push through palms to return to start.
Rest for 15-30 seconds.
A3. Sit-up (60 seconds)
Lie back with bent knees and flat feet. Choose a hand position (behind the head or crossed on the chest).
Engage the core, lifting the upper body towards the knees.
Lower back down.
Rest for 15-30 seconds.
A4.Split Squat (60 seconds):
Stand tall; step forward with one foot.
Bend both knees, lowering until the back knee is close to the ground.
Ensure the front knee aligns with the ankle.
Alternate legs or focus on one side for 30 seconds each.
Rest for 15-30 seconds.
Cycle: Repeat the cardio interval and AMRAP sets 2-4 times, resting for 60 seconds between each full cycle.
This routine will exceed your aerobic capacity, increasing the number of capillaries surrounding the muscle and the concentration of mitochondria within the muscle cells; we build more highways to deliver fuel and more power plants to produce energy.
Run this system for 6-8 weeks and expect improvements in stroke volume, cardiac output, anaerobic fitness, Vo2 max, Max heart rate, Peak power, oxygen delivery, and ability to repeat high-intensity effort.
Expected results: Lowering of systolic blood pressure, decline in LDL cholesterol, often termed the "bad" cholesterol, a crucial marker for cardiovascular health.
*notes:
Stroke Volume (SV): The amount of blood pumped out of the heart (left ventricle) with each contraction. An increased SV means the heart is more efficient at pumping blood with every beat.
Cardiac Output (CO): The heart pumps blood volume per minute. CO = Heart Rate x Stroke Volume. An improved CO indicates that the heart can supply more oxygen-rich blood to the body's tissues during exercise.
Anaerobic Fitness: Allows for higher intensity bursts of activity when oxygen demand surpasses supply.
Vo2 Max (Maximal Oxygen Uptake): The maximum amount of oxygen the body can use during intense exercise. A higher Vo2 max indicates greater cardiovascular fitness.
Max Heart Rate: The highest number of beats per minute (bpm) achievable. Understanding one's max heart rate can help tailor training regimens to desired intensities.
Peak Power: Indicates the maximum force or energy output in a given time, especially useful for explosive activities.
Oxygen Delivery: Efficient oxygen delivery ensures muscles receive the oxygen they need to produce energy during aerobic and anaerobic exercise.
Ability to Repeat High-intensity Effort: Improved recovery means an individual can perform at high intensity multiple times with shorter recovery periods.
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