simply size and mass. To increase strength I recommend four to six repetitions at roughly 70-90% of your one-rep max. Athletes with strength training experi- ence can work at the higher end of the range, while those less experienced will still make similar gains at a much lower percentage of their one-rep max.
• Example Strength programme (45min-1 hour) Front squat 4x6 reps Leg curls 4x20 reps (body weight only) Upright rows 4x6 reps Push-ups 4x15-25 (body weight only) Seated row 4x6 reps Core hold 2x90 seconds (prone, and both sides)
Although we still consider rowing an
endurance sport, it is important to under- stand how unique it is. Most endurance sports occur at a very high cadence or speed of repetition. Even though rowing still has a high level of repetition, it oc- curs at a much lower rate. As you lower the rate of repetition within a sport you must increase the force produced during each repetition to maintain velocity. Most endurance sports, such as cycling and running, occur between 80-100 revo- lutions per minute. As we are all well aware, even at the very top end of row- ing, 30-50 strokes per minute is about the limit. Because of this difference there is a significantly higher muscular demand placed on rowers. Strength training therefore has a greater effect on the per- formance of rowing athletes compared to other endurance athletes. No surprise to most people that
strength training is very important to our sport, not only for performance, but also injury prevention. With that said, it is necessary to understand the muscular demands rowing places on an athlete to better understand what type of strength training is necessary to prevent injury and increase performance. For the purposes of injury prevention, we want to focus on keeping the body
balanced, with a strong core and an- tagonistic musculature (i.e., hamstrings, triceps, and pectorals). Rowing primar- ily uses the pulling motion, leading to over-developing the back and under-de- veloping the chest. Simple pushing exercises help to remedy this uneven- ness. A great tool to use is a suspension trainer, similar to the TRX suspension trainer, which allows you to gradually build in more difficult movements using body weight. Another muscle group that causes grief amongst rowing athletes is the hamstrings. The overly developed quadriceps of rowing athletes create a greater prevalence for hamstring muscle cramping and tears. Although the type of exercise is important in developing a strength programme, we must also consider the weight and repetition of the exercises. Typically, owing to the high level of repe- tition within the sport of rowing, strength exercises over 10 repetitions commonly increase the prevalence of injury. Ideally, because of the increase in muscular de- mand, we want to increase the strength and efficiency of the musculature used while rowing. Because weight efficiency is impor-
tant for rowing athletes, we want to focus on muscular efficiency, instead of
• These exercises should be completed in this order with minimal rest. This routine is meant to utilize the large muscle groups used while rowing, and to in- crease your core stability, helping injury prevention.
• Strength training is highly fatiguing, and when overused can cause injury. Keeping it simple and short will not only keep the quality of the exercises high, but also decrease the prevalence of in- juries. Rest days from rowing pieces are a great opportunity to strength train, as long as it is kept short and effective.
Creating athlete-specific training
programmes does not need to be limited to the expert exercise physiologists. Once we have an understanding of the demands placed on the body and how it responds to them, we can prescribe the appropriate individual training for each athlete and verify that the desired goals are being accomplished. Rowing is one of the greatest team
experiences I have had the opportunity to be part of. As it continues to grow in size and level of competition, it is just as important that the emphasis also grows on training for every member of the team. Jake Schuppe is an ‘Expert Coach’ at Carmichael Training Systems, Colorado, USA. He is a three times rowing Colliegate National Champion.
ROW360 // Issue 001
93
Page 1 |
Page 2 |
Page 3 |
Page 4 |
Page 5 |
Page 6 |
Page 7 |
Page 8 |
Page 9 |
Page 10 |
Page 11 |
Page 12 |
Page 13 |
Page 14 |
Page 15 |
Page 16 |
Page 17 |
Page 18 |
Page 19 |
Page 20 |
Page 21 |
Page 22 |
Page 23 |
Page 24 |
Page 25 |
Page 26 |
Page 27 |
Page 28 |
Page 29 |
Page 30 |
Page 31 |
Page 32 |
Page 33 |
Page 34 |
Page 35 |
Page 36 |
Page 37 |
Page 38 |
Page 39 |
Page 40 |
Page 41 |
Page 42 |
Page 43 |
Page 44 |
Page 45 |
Page 46 |
Page 47 |
Page 48 |
Page 49 |
Page 50 |
Page 51 |
Page 52 |
Page 53 |
Page 54 |
Page 55 |
Page 56 |
Page 57 |
Page 58 |
Page 59 |
Page 60 |
Page 61 |
Page 62 |
Page 63 |
Page 64 |
Page 65 |
Page 66 |
Page 67 |
Page 68 |
Page 69 |
Page 70 |
Page 71 |
Page 72 |
Page 73 |
Page 74 |
Page 75 |
Page 76 |
Page 77 |
Page 78 |
Page 79 |
Page 80 |
Page 81 |
Page 82 |
Page 83 |
Page 84 |
Page 85 |
Page 86 |
Page 87 |
Page 88 |
Page 89 |
Page 90 |
Page 91 |
Page 92 |
Page 93 |
Page 94 |
Page 95 |
Page 96 |
Page 97 |
Page 98 |
Page 99 |
Page 100 |
Page 101 |
Page 102 |
Page 103 |
Page 104 |
Page 105 |
Page 106 |
Page 107 |
Page 108 |
Page 109 |
Page 110 |
Page 111 |
Page 112 |
Page 113 |
Page 114 |
Page 115 |
Page 116