Hey everyone,
I am a collegiate rower for Ohio University, and I am home for the holidays. My only problem is my local YMCA doesn't have a rowing erg (the rowing machine). I sit in the 4 seat of my boat. Although I wouldn't mind being able to get into Stroke Pair, if possible. Anyway, I need some conditioning exercises to get my body in shape for the winter quarter of conditioning where we row, run, and lift.

If possible I'm looking for all three of those aspects to my training. As of now, I'm running about 3 miles, biking for 20 minutes, and some lifting on machines for my lower back, and upper, along with some abs

Summing it up:
What can i do to get a complete workout to condition my body for rowing (not the rowing football players do but real rowing) without having my Concept II

Thanks
Jonathan

How long is the distance in competitive rowing?

We row 2k sprints. Average time is about 6 minutes for novice boats (that's what I'm in, but I'm looking to go Varsity).

Also another thing i forgot to mention is I also need to work on my balance. In Rowing it is very important to keep a good center of balance so that you don't offset (rock) the boat, so you have to be able to keep your weight in one direct line.

I should've asked before-what equipment do you have access to?

You could probably start doing unilateral work and ab/back stuff for the balance part. If you keep your core tight, you'll be able to control your body better.

But none of that matters if you don't have any equipment, so whatcha got?

Indoor track, treadmill, spinning bike, Free weights, benches and bars.

As for machines, i have pretty much anything i could ever think of. I go to my local YMCA

Pretty much all your basics with the free weights and what not, squat rack and all

I am a rower also, I have only been rowing for some time now and I have learned a lot.

If your looking for conditing for 5k or 6k races I would do a lot more biking at a steady state pace. Just get the stanima up.

If your looking to compete in like 1.5 or 2k races I would do a lot of "all out" kinda stuff if you live near some good hillls the bike would really help. (it works for me!) If they have a bench pull there that helps. Also upright rows, bent over rows, and roman dead lifts really helps the arms and back. obviously squats help. I have no idea how to help with balance but to lean (a little) into your rigger on the recovery.

Thats all ive got