Training Plan

Training Plan

People are always asking us things like "Pair Force One, how do you guys train?", or "Pair Force One, what should I do to be able to row like you guys?", or "Pair Force One, is it worth investing in the FTSE AIM now or should I wait a couple of months?"

These are all very valid questions which we aim to answer with the publication of our exclusive training plan. N.B. This is not our Get RIPPED Quick plan.

GunDay (Monday)

0600 - 12K outing - pieces
1600 - Weights - focus on biceps
1800 - Core - focus on top four abs

CruiseDay (Tuesday)

0600 - 20K cruised outing - low rate technical, not boring
0900 - Weights - focus on quads
1400 - 12K outing - pieces

WeightsDay (Wednesday)

0900 - Weights - focus on glutes
1000 - Weights - focus on lats
1100 - Weights - focus on biceps
1200 - Weights - focus on lats
1800 - Ergs - 6x 8K rate 21.5

ThergsDay (Thursday)

0500 - Ergs - 2x 2K rate 36
0600 - Core - focus on bottom two abs
1800 - Social - Water drinking competitions

TriDay (Friday)

1000 - Weights - focus on triceps and biceps
1200 - Weights - focus on legs
1600 - Outing - 4K pieces

Saturday (Saturday)

0800 - Outing - 10K pieces, 4K technical front end work
1100 - Weights - focus on lats
1600 - Outing - 16K pieces
2000 - Film - True Blue

Gunday (Sunday - rest day)

1400 - Core - all abs
1600 - Outing - 500m piece


Following this training plan to the letter, and before long you'll accept the call up to GB just for an easier training schedule. We certainly will be until Hexham Royalle. Following this our plan will be reviewed, adjusted and published in preparation for Rio 2016.

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@PairForceOne