8-Week Max Power Plan
Welcome to the 8-Week "Max Power Plan"! This program is designed to help you maximize your power generating capability on the rower. These workouts are perfectly paced and progressed to keep you improving every week and allow you to push yourself to whatever you're personally capable of! Whether you're a true beginner or have been rowing for months or years, this program will help you develop your athletic ability and give you the tools to dominate any rowing workout in the future!
Each week is broken up into 3 workouts: Cardio, HIIT, and Technique. Each week, the workouts will progress upon the previous workout - so take time to record and journal down how each workout goes! I recommend spreading out the workouts throughout the week and adding in additional activity or workouts on the days in between.
My weekly suggestion:
Monday - Strength row
Tuesday - Strength workout
Wednesday - Mobility or core workout
Thursday - Blast Off
Friday - Strength workout
Saturday - Accelerate
Sunday - Off or other workout
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Max Power #1: Baseline Strength Row
Welcome to the first workout of the Max Power Plan! Today's workout is the first of the "strength" workouts, which focus on developing your rowing efficiency at low stroke rates!
Why low rates? Because learning to row hard and heavy at low stroke rates is going to transfer over to your maximum p...
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Max Power #2: On/Off Time Builds
Welcome back to another workout in the Max Power Plan! This is the first of the "blast off" workouts in the program - which are designed to practice sprinting power and form at high stroke rates!
For this workout, we'll be practicing holding consistent power and intensity across building on/off ...
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Max Power #3: Let's Accelerate!
Welcome back to another workout in the Max Power Plan! This is the first of the "accelerate" workouts in the series - which focus on building up stroke rate and rowing intensity throughout the workout!
For today's workout, we are going to "ease into" accelerating up our power and stroke rate!
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Max Power #4: Building Strength
Today's workout is the second of the "strength" workouts, which focus on developing your rowing efficiency at low stroke rates!
Why low rates? Because learning to row hard and heavy at low stroke rates is going to transfer over to your maximum power potential at high stroke rates! With this work...
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Max Power #5: On/Off Builds v.2
Welcome back to another workout in the Max Power Plan! This is the second of the "blast off" workouts in the program - which are designed to practice sprinting power and form at high stroke rates!
For this workout, we'll be practicing holding consistent power and intensity across building on/off...
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Max Power #6: Keep Accelerating!
Welcome back to another workout in the Max Power Plan! This is the second of the "accelerate" workouts in the series - which focus on building up stroke rate and rowing intensity throughout the workout!
For today's workout, we are going to build up our acceleration with higher stroke rate build...
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Max Power #7: Building More Strength
Today's workout is the third of the "strength" workouts, which focus on developing your rowing efficiency at low stroke rates!
Why low rates? Because learning to row hard and heavy at low stroke rates is going to transfer over to your maximum power potential at high stroke rates! With this worko...
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Max Power #8: On/Off Builds v.3
Welcome back to another workout in the Max Power Plan! This is the third of the "blast off" workouts in the program - which are designed to practice sprinting power and form at high stroke rates!
For this workout, we'll be practicing holding consistent power and intensity across building on/off ...
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Max Power #9: Revvin' Up!
Welcome back to another workout in the Max Power Plan! This is the third of the "accelerate" workouts in the series - which focus on building up stroke rate and rowing intensity throughout the workout!
For today's workout, we are going to build up our acceleration with higher stroke rate builds...
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Max Power #10: More Low, Less High!
Today's workout is the fourth of the "strength" workouts, which focus on developing your rowing efficiency at low stroke rates!
Why low rates? Because learning to row hard and heavy at low stroke rates is going to transfer over to your maximum power potential at high stroke rates! With this work...
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Max Power #11: On/Off Builds v.4
Welcome back to another workout in the Max Power Plan! This is the fourth of the "blast off" workouts in the program - which are designed to practice sprinting power and form at high stroke rates!
For this workout, we'll be practicing holding consistent power and intensity across building on/off...
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Max Power #12: Fastest Speeds Yet!
Welcome back to another workout in the Max Power Plan! This is the fourth of the "accelerate" workouts in the series - which focus on building up stroke rate and rowing intensity throughout the workout!
For today's workout, we are going to build up our acceleration with higher stroke rate build...
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Max Power #13: More 16's!
Today's workout is the fifth of the "strength" workouts, which focus on developing your rowing efficiency at low stroke rates!
Why low rates? Because learning to row hard and heavy at low stroke rates is going to transfer over to your maximum power potential at high stroke rates! With this worko...
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Max Power #14: Pure Power at 34!
Welcome back to another workout in the Max Power Plan! This is the fifth of the "blast off" workouts in the program - which are designed to practice sprinting power and form at high stroke rates!
For this workout, we'll be maximizing our potential at 34 SPM! Applying as much power as we can with...
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Max Power #15: More & More Speed
Welcome back to another workout in the Max Power Plan! This is the fifth of the "accelerate" workouts in the series - which focus on building up stroke rate and rowing intensity throughout the workout!
For today's workout, we are going to build up our acceleration with constant timed intervals ...
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Max Power #16: Drop it LOWER!
Today's workout is the sixth of the "strength" workouts, which focus on developing your rowing efficiency at low stroke rates!
Why low rates? Because learning to row hard and heavy at low stroke rates is going to transfer over to your maximum power potential at high stroke rates! With this worko...
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Max Power #17: MORE 34!
Welcome back to another workout in the Max Power Plan! This is the sixth of the "blast off" workouts in the program - which are designed to practice sprinting power and form at high stroke rates!
For this workout, we'll be continuing to maximize our potential at 34 SPM! Applying as much power as...
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Max Power #18: More Speed, More Power!
Welcome back to another workout in the Max Power Plan! This is the sixth of the "accelerate" workouts in the series - which focus on building up stroke rate and rowing intensity throughout the workout!
For today's workout, we are going to continue to build up our acceleration with constant time...
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Max Power #19: Hold It Down!
Today's workout is the seventh of the "strength" workouts, which focus on developing your rowing efficiency at low stroke rates!
Why low rates? Because learning to row hard and heavy at low stroke rates is going to transfer over to your maximum power potential at high stroke rates! With this wor...
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Max Power #20: 34 SPM for 60!
Welcome back to another workout in the Max Power Plan! This is the seventh of the "blast off" workouts in the program - which are designed to practice sprinting power and form at high stroke rates!
For this workout, we'll be continuing to maximize our potential at 34 SPM! Applying as much power ...
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Max Power #21: Speed Up, Slow Down, Speed Up!
Welcome back to another workout in the Max Power Plan! This is the seventh of the "accelerate" workouts in the series - which focus on building up stroke rate and rowing intensity throughout the workout!
For today's workout, we are going to use our gained power to practice speeding up and slowi...
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Max Power #22: The Ultimate Strength Test
Today's workout is the last of the "strength" workouts, which focus on developing your rowing efficiency at low stroke rates!
Why low rates? Because learning to row hard and heavy at low stroke rates is going to transfer over to your maximum power potential at high stroke rates! With this workou...
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Max Power #23: Finding Your True Power
Welcome back to another workout in the Max Power Plan! This is the last of the "blast off" workouts in the program - which are designed to practice sprinting power and form at high stroke rates!
For this workout, you'll have the opportunity to row your highest watts and best pace/500m efforts th...
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Max Power #24: The Final Acceleration
Welcome back to another workout in the Max Power Plan! This is the last of the "accelerate" workouts in the series - which focus on building up stroke rate and rowing intensity throughout the workout!
For today's workout, we are going to have our final, and most epic acceleration build as we co...
