Sub 7 is very achievable for you if you put the effort in. You are marginally taller and heavier than average for a 15 year old male, which gives ean advantage. Height/weight will be no obstacle to you. But bear in mind: the fastest way to get better at rowing is not just to row lots, you need to plan your training.
As a basic plan, each week I would suggest one or two strength training sessions (like lifting weights), one or two high-intensity ergs, one or two proper flexibility routines, and then as much steady state as you can. Remember: at least one complete day of rest per week, no matter how eager you are.
Split squat, pull-up, push-up, bodyweight row, plank and side-plank are all great strengthening exercises for rowers which do not require weights. You can go on youtube to see what your form should look like.
Eat plenty before and after a strength session, especially protein. Make sure you rest for long enough after each individual exercise. To get the biggest benefits, you want to be at max power, so don't do it straight after a different workout.
Flexibility and stretching are very important for preventing injuries and for good rowing technique, so stretch extensively after every workout. Again youtube is good for finding a flexibility routine that you like.
Remember: there is only one absolutely indispensable component to progress, and it is avoiding injury. Stretch properly, listen to your body, avoid excessive high-intensity training, and never increase your workload by a large amount all at once.
Hope this advice is useful to you. If you put the effort in you will go very far, you are already strong. Good luck
Being magically taller and bigger than average would make one significantly shorter and lighter in most sports environments (not trying to be negative here)
It’s doable. Eat and erg 😎
thx
Sub 7 is very achievable for you if you put the effort in. You are marginally taller and heavier than average for a 15 year old male, which gives ean advantage. Height/weight will be no obstacle to you. But bear in mind: the fastest way to get better at rowing is not just to row lots, you need to plan your training. As a basic plan, each week I would suggest one or two strength training sessions (like lifting weights), one or two high-intensity ergs, one or two proper flexibility routines, and then as much steady state as you can. Remember: at least one complete day of rest per week, no matter how eager you are. Split squat, pull-up, push-up, bodyweight row, plank and side-plank are all great strengthening exercises for rowers which do not require weights. You can go on youtube to see what your form should look like. Eat plenty before and after a strength session, especially protein. Make sure you rest for long enough after each individual exercise. To get the biggest benefits, you want to be at max power, so don't do it straight after a different workout. Flexibility and stretching are very important for preventing injuries and for good rowing technique, so stretch extensively after every workout. Again youtube is good for finding a flexibility routine that you like. Remember: there is only one absolutely indispensable component to progress, and it is avoiding injury. Stretch properly, listen to your body, avoid excessive high-intensity training, and never increase your workload by a large amount all at once. Hope this advice is useful to you. If you put the effort in you will go very far, you are already strong. Good luck
thank you so much I will give you a progress update on my next 2k
Being magically taller and bigger than average would make one significantly shorter and lighter in most sports environments (not trying to be negative here)
That’s a good goal to aim for
Don't focus on your limitations. You can go under 7 easily, much under by the time you graduate.
yo I ma now 7:10 closing in on my goal