LT 018 | Sam Loch – Hybrid Barbarian Training

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Our guest in Episode 018 of the LEO Training Podcast is Sam Loch. Sam is a Princeton University Alum and competed in the 2008 and 2012 Olympics for the Australian National Rowing Team. This interview focuses on Sam’s experiences in his rowing career and his current training methodology: hybrid barbarian training. Sam focuses on developing maximum strength by lifting heavy and doing shorter, higher intensity work on the ergometer.

Here is a short clip of Sam hitting his PB of 617 pounds on the deadlift.

Here is a screenshot of Sam’s PB on a 1000 meter ergometer piece.

A photo posted by @samloch on

This is a fascinating look at a different approach to training and the results it yields. Here is what you will learn in this episode:

  • Sam’s background and entry point into rowing
  • His career at Princeton University, the Australian National Team, and his current training methodology
  • Results under each methodology and how they differ
  • Why it’s important to engage in meaningful resistance training
  • Why it’s important to train for structural integrity, power, and hypertrophy
  • How to balance strength training and rowing on the ergometer
  • The importance of fatigue in the sport of rowing
  • Sam’s numbers on the barbell and ergometer
  • and much more!

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Show Notes:

Sam Loch (World Rowing)

Sam Loch (Instagram)