Improving Erg Score for College Rowing

Question
Hi,
I am slightly new to rowing but have fallen in love with the sport and am trying to row in college.  I have two more years to train and am 6'1" and weigh 185 lbs.  At the moment my 2k erg score is a 6:40. Is this adequate to get recruited by any major college? Also, could you recommend a workout/weightlifting plan that would help me lower this time?
Thanks


Answer
Hi Dan: I am guessing you are between 15-17 years old.  The good news: Your 2K time is excellent for heavyweight men your age, you rank in the Top-20%.  

While erg times are important for getting recruited and even for getting rowing scholarships, other factors will determine if coaches are interested.  Of higher importance will be your on-water performance.  Not only will they care that you made Varsity 8; they want to know that your Varsity 8 was a fast boat and won or placed high in major regattas.  Your grades and college boards also play a major part in getting into a good college (No one can recruit you if you are a C- student).

Nearly all successful rowers augment their on-water and erg workouts with an intense routine of cardiovascular training, such as long-distance runs and short-distance/hi-intnesity CV sessions such as climbing stairs or running up steep hills.

Weightlifting is also very improtant as rowing will break down your muscles over time.  There are a few approaches you can take.  One is to do circuit training such as Nautilus or Cybex 2 or 3 times a week. I think free weights will do more for you.  My routine in prparation for crew season consisted of 4 sessions per week. A Mon/Tue and Thur/Fri.  I lifted pretty heavy weights at the time (even though I weighed under 150):

MON/THUR:
- Bench Press 3X8 at 175-185 lbs
- Dumbell Bench: 3X8 @ 65-80
- Lat Pulldown (forward and reverse grips): 2X8 @ 130-140
- Bent Dumbbell Rows: 2X8 @ 80
- Press Behind the Neck 3X8 @ 90-100
- Dumbell Press 2X8 @ 45

TUE/FRI:
- Squats 3X10 @ 225-250 [Note: This is a dangerous exercise, you can substitute with the leg press machine]
- Leg Press machine: 2X20 or 30 with lighter weight
- Seated calf Raise: 3X8 @ 185
- Dead Lift (or Power Clean)
- French Curl
- Triceps Pulldown
- Barbell Curl
- 1 Arm Concnetration Curl
- Wrist Rolls

I'd suggest you do the 4-times a week free weights during the off season and then scale back either to Nautilus and/or a curtailed free weight workout in the midst of the competitive season.

Good Luck/AP