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  • Alan Campbell

    30£
    Every week
    2k ERG PB S&C plan
     7 day free trial
    • Personal Workout Calendar
    • An assigned SportStrong S&C coach
    • Full Exercise Video Library
    • Adapted to your level & equipment
    • In-app client-coach Communication Channel
    • Bi-Weekly Plan Progression
    • 1 x client-coach Monthly Video Review Meeting
The 2k erg PB S&C Plan runs for 12 weeks before a 1 week taper into the test. The plan then seamlessly continues into Alan's pre and in-season S&C plan to ensure continued progression 
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Alan Campbell

Train like a Pro!

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Whether it comes to smashing the 2k erg test or simply being more powerful and economical on the water, strength training in the manner of a top Olympic rower - training which is adapted for you - can help you make and maintain significant progress. 

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Alan’s tried and ever-so-successfully tested off-water S&C plan, refined over many successful years, will make you a stronger rower and beast your 2K erg PB.

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S&C is an essential component of performance improvement and injury-risk reduction for rowers & scullers of all levels and abilities. Rowing is classified as a strength-endurance sport as significant levels of strength are required to generate the force necessary at the start of the race and endurance, in addition to maintaining force-per-stroke, are needed to complete the race.

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Alan’s gym-based plan focuses on power, strength and strength-endurance exercises, improving:

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  • Maximal strength and power (which has the highest correlations with 2k rowing performance)

  • Relative strength (the maximum amount of weight that can be moved relative to body mass)

  • Trunk and Core Strength & Endurance

  • The rate of force development (RFD)

 

The intensity is adapted for you via making the weights/sets/reps appropriate to your level of current ability. The plan is progressive with reps, sets or weight increasing every 2 weeks, as agreed by you and your assigned SportStrong S&C coach. 

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Proficiency at safely lifting weights, including compound multi-joint movements (eg deadlifts), in the gym is a pre-requisite.

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Clients are provided with world-class training software, including a commmunication channel with their coach.

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There are 3 x gym-based routines in this plan per week.

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Clients decide which days of the week to perform the routines, or if to skip them entirely, based around on-water training, fatigue and recovery, and any injuries.

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Equipment required: Barbell and dumbbell free weights. Access to slam balls, cable resistance machines and plyo boxes is preferred though alternative exercises will be set if needed.

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Get Alan's Plan - Risk Free  

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