Old Forum Building slow twitch fibers

[Ricky01]

Hey guys

 

Just skimmed through the article on building slow fibers. I am currently trying to add a little mass to compete in weight category for indoor rowing championship.

 

My rowing training schedule looks like this :

Monday - short intervals

Friday - time trial

Monday - short intervals

Friday - long intervals

Monday - long intervals

Friday - time trial

 

Wednesday is usually dome pool and bike work.

 

Been using basic lifts before rowing. Usually press, swings, chins. All about 3x15. I start every sessions with corer and posterior chian work as well.

 

My question is should I think about adding the slow fibef sessions (one heavy day and one light day) on Tuesday and Thursday using diamond pressups and chins?

 

Also, I think I am right in asking, whT is the proper cadence for these reps as it doesn't say?

 

Thanks

 

Rich

 

 

 

[Pavel]

Richard, how important is rowing to you?

 

[Ricky01]

Haha that seems like a loaded question. It's not very important,  just wanted to compete in a competing.  Why, what would you recommend?

 

Thank you.

 

Richard

 

[Pavel]

Richard, in that case add some ST training for select muscle groups (do not start with "pulling" muscles) and have fun.

 

[Ricky01]

Thanks Paves

 

I was thinking of using diamond pressup and pull ups?!

 

Richard

 

 

[Ricky01]

Pavel

Thank you for your suggestions. Would a plan of:

PTTP Press and Squat Monday, Wednesday and Friday

and ST training Diamond pressups and pullups Tuesday and Thursday work ok?

 

ST will be me shooting for failure in less than 60 seconds using a 5/5 lifting cadence.

 

Thanks

 

Richard