For the longest time coaching rowers both indoor and on the water, the question we often get asked is \u201cwhat sort of training do I need to do to get better?\u201d Of course the answer to that question is like asking someone \u201chow long is a piece of string?\u201d and expecting the exact measurement down to the millimeter.<\/p>\n
For a majority of people the real question is, \u201cWhat else can I do to help me achieve my rowing goals?\u201d and of course this generally comes down to the additional work they can schedule in either at home or in the gym environment.<\/p>\n
So here we go with the ultimate 101 guide to how strength training can improve your ability to row and get strong at the same time.<\/p>\n
Let’s look at the basics first. As already mentioned, strength training isn\u2019t all the same; there are several different types of strength you can, and should, work on. As each training method targets specific neuromuscular characteristics, you should plan your workouts based on your individual goals.<\/p>\n
MUSCULAR ENDURANCE<\/strong><\/p>\n Just like UT2 rowing, this form of training would be your foundation if we were looking at building a pyramid. Lighter loads (20-50% of maximum) for 15-30 repetitions per set with 30-90 seconds rest (or even no rest if doing circuit training or supersets) will stimulate \u201cmuscular endurance\u201d adaptations.<\/p>\n MUSCULAR HYPERTROPHY<\/strong> EXPLOSIVE STRENGTH<\/strong> MAXIMUM STRENGTH<\/strong> STRENGTH TRAINING FOR RECREATIONAL EXERCISERS<\/strong> A linear program<\/strong> basically begins with a few weeks of muscle endurance training, followed by a few weeks of a \u201cbodybuilding\u201d workout, followed by a few weeks of maximum strength and finishing with a few weeks of explosive strength training \u2013 and then repeat with some slight variations in key training variables from the first cycle.Non-linear periodization<\/strong> is basically mixing up these different workouts so that you do something different each time you visit the gym.<\/p>\n STRENGTH TRAINING FOR ENDURANCE ATHLETES<\/strong> But, that is not the whole truth.<\/p>\n Don\u2019t be frightened that you\u2019ll suddenly become overly muscular even when using the moderate load \u201cbodybuilding\u201d workout, actual muscle growth is blunted when high amounts of endurance training is performed so even bodybuilding workouts won\u2019t turn you into Arnold.<\/p>\n If you\u2019re a competitive athlete looking to integrate strength training into your training program, try prioritizing strength training blocks, e.g. 8-10 weeks in duration, where 2-3 strength workouts per week are performed concurrently with a small (20-30%) reduction in endurance training volume.<\/p>\n These strength-focused \u201cblocks\u201d can be inserted throughout the year where most appropriate, e.g. post-season or pre-competitive season where high-intensity endurance training is at a minimum, or during periods of injury when you can\u2019t perform your normal training program.<\/p>\n Want to know how we train our athletes? Sign up for The Crew,<\/a>\u00a0where we\u2019ve laid out the entire 12-week process in our Strength & Rowing Program, which you will get instant access to. This is the exact plan that took our US national team members from 5.56 to 5.50 over the 2km distance, so you can rest assured it’s built to work.<\/p>\n Yours in training, education and a bit of strength work <\/p>\n Photo by\u00a0Jesper Aggergaard<\/a><\/span>\u00a0on\u00a0Unsplash<\/a><\/span><\/p>\n","protected":false},"excerpt":{"rendered":" For the longest time coaching rowers both indoor and on the water, the question we often get asked is \u201cwhat sort of training do I need to do to get better?\u201d Of course the answer to that question is like […]<\/p>\n","protected":false},"author":2,"featured_media":11623,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_eb_attr":"","footnotes":""},"categories":[1],"tags":[],"yoast_head":"\n
\nA \u201cbodybuilding\u201d workout using moderate loads (50-85% of maximum) for 8-12 repetitions per set and 1-2min rest between sets will stimulate increases in both strength and muscle mass.<\/p>\n
\nTo develop the ability to activate the muscles rapidly, each repetition should be performed as fast as possible.
\nPeople typically use light to moderate loads during explosive strength training, particularly if the sport requires a lower force level, such as running or long-distance cycling.<\/p>\n
\nTraining with very high loads (e.g. >90% of maximum) for 1-4 repetitions per set and allowing 2-5min rest between sets will develop the ability to activate and coordinate muscular contraction to allow us to lift heavy loads, i.e. develop maximum strength.
\nUsing this type of strength training will limit the amount of muscle growth, and has been classified as \u201cneural strength training\u201d.<\/p>\n
\nFor recreational exercisers, it\u2019s relatively simple to integrate strength training e.g. twice per week into your normal training program since your overall training volume is quite low. Here, I\u2019d recommend that you perform a total body workout that targets all major muscle groups, but, of course, you can focus on certain muscle groups within the total body workout for variation and\/or continued adaptation. This practice can continue throughout the year for recreational exercisers. Within this practice, it would be beneficial to follow either a linearly periodized program or a non-linear periodized program to ensure progression.<\/p>\n
\nIt seems that scientific research on strength training for endurance athletes and endurance athletes themselves favor maximum strength and explosive strength training workouts.<\/p>\n
\nCoach John<\/p>\n