I wrote in last week’s post about the experienced masters rower trio that we do a whole month of rejuvenation strength training, followed by another two months of more varied off-season training, moving into more structured off-season strength training about 10 months out from the peak competitive event.
This rejuvenation time is important for a few reasons. We need to facilitate recovery after a long competitive season. Volume and intensity are both high in the final months of training, and rowers need a break after all of that. This break is important mentally and physically, and should be at least 1-2 weeks of no structured training; recreational physical activity only, ideally things that you haven’t had time to do during race prep training.
We then continue with 1-3 months of lower-load strength training. This is important to give the joints a rest, focus more on muscular development, and leave room to grow into the training plan over the following 8-10 months.
In this lower-load phase, we do a small amount of main work strength training and shift our focus more to higher volume assistance work strength training. On the main work exercises like squat and deadlift, we keep it to just 3-4 sets of 6-8 reps or 4-5 sets of 3-6 reps, around RPE6-8. The goal is just keeping the technique on these exercises fresh for when we want to train them more later in the season. (This is the answer to "why not just eliminate it entirely?")
Saving time and energy on the main work lets us spend more on assistance work single-limb, bodyweight, and dumbbell exercises. I particularly like a lower load training method that I know as “3-50 sets.”
It’s three sets of near-max reps with two minutes of rest between sets and a goal of 50 total reps across all three sets. When we get the exercise and load just right, it usually comes out to 20-25 reps on the first set, 15-20 reps on the second set, and 10-15 reps on the final set. Use a 2:1 lowering:lifting tempo, maintain range-of-motion from first rep to last, and don’t sacrifice technique for more reps or load.
If you get more than 50 total reps, increase the load or challenge of the exercise for the next session. If you get just fewer than 50 total reps, try again the next session until you hit 50+, then increase the load or challenge. If you get fewer than 40 total reps, decrease the load or challenge and try again next time. Don’t worry, you still got in three solid sets! A great way to be is 43-45 total reps on Week 1, 45-48 total reps on Week 2, and 50+ total reps on Week 3, then add or change exercises and go again.
It is crucial that we keep technique tight under the fatigue and despite rep goal of each set. Don't sacrifice technique just to hit the rep goal; that's getting worse, not better. I have written against sets of 20+ reps, because technique can get sloppy under fatigue and longer time under tension. Use good technique and stick to smaller, simpler exercises with lower loads so that any breakdown doesn’t overload the spine, and terminate the set when technique breaks down. DB incline bench, pushups, bodyweight rows, 1-arm rows, lat pulldowns, and rear-foot-elevated split squats are great for 3-50 and cluster sets. I do not use heavier compound exercises like barbell overhead press, hinges, barbell squats, or chin-ups. Save these methods for later if you need more time with the basics in the more manageable 5-12-rep range.