Without the sugar and eggs, our recipe would not be possible. Below we outline a weekly training regimen, rowing specific exercises, and examples of nutrient-dense food items.

Day	AM	PM
Monday	Ergometer session 18k	Steady rowing session 20k
Tuesday	Steady ergometer session 24k	Row session 16k
Wednesday	Weights session (Fig. 3)	Rest
Thursday	Steady row session 24k	Ergometer session 22k
Friday	Ergometer session 22k	Weights session
Saturday	Row session 10k steady, 10k fast	Rest
Sunday	Rest	Rest

Fig. 2   Recommended training plan

Fig. 3  Exercises that should be incorporated into a training regimen

 

Fig. 4   Muscles activated during rowing movement pattern

 

Fig. 5   Vital nutrient-dense foods that should be incorporated into diet