ROWING CONDITIONING

TABLE 1. EXERCISE SETS, REPETITIONS AND LOADS FOR STRENGTH, POWER & SPEED Objective

Strength Power

Reps 3-6 3-8

10 power *2

Sets Load % RM Rep Max *1 2 - 6 3 - 6

85 - 95 75 - 80

Strength - 12 - 16 1 - 3

Endurance Speed -

12 - 16 2 - 4

Endurance Hypertrophy 8 - 12 4 - 6 Neural

8 - 12 Notes *1 Rep Max (RM) - set is done to fatigue (maintain good technique and use spotters)

*2 using the complex training principle perform 6 reps at the strength load of 85-90% RM followed immediately by 10 reps at the power load of 70-75% RM

*3 No rest between strength and power reps in *2, full recovery between exercises/sets. Figure 9: Taping for anterior flexion feedback

rior flexion of the spine strapping tape makes for an excellent feedback tool as shown in figure 9.

In order to maximise the useful strength linkage of the spine the core muscles of multifidus and tranversus abdominus must be activated through the dynamic stroke cycle. Most rowers can benefit from Pilates work, however this must be specif- ic to building dynamic functional stability which is transferable to the boat.

FUNCTIONAL STRENGTH AND POWER In order to develop the large forces required most rowers undertake

Any strength training programme must not only develop absolute strength (force), but also power (force x speed). The rowing action as described above is a complex dynamic compound action. Any strength training must have specificity to both the rowing action and the movement speeds involved. It is known that the han- dle speed at race rates is approximately 1.6 m/s, although this is variable between athletes and boat types. To develop row- ing performance the power generated at the speed of rowing-specific movement must be improved.

a

strength-training programme. However, there is debate over the specificity and transfer of strength training in rowing.

An effective periodised programme should be developed to achieve optimal rowing- specific power output during the competi- tion period. The particular facets of strength, power, speed and endurance can be developed specifically using the recom- mendations for exercise sets, repetitions,

loads and rests given in the table 1 with the exercises given in table 2.

Safety As with all exercise programmes it is advisable for the athlete to asses the suitability of the exercises for them individ- ually and they should consult their GP/ physiotherapist if in doubt, particularly if they have experienced previous injury.

THE AUTHOR ■ Gordon Burton is the sports science co- ordinator for BCU World Class Canoeing. He has been in this role since moving across from the Amatuer Rowing Association (ARA) in 2001. Whilst with the ARA he worked on the coach education programme and sat on the GB Rowing Technical Panel. Gordon is an ARA rowing coach and a Coaching Award Scheme Tutor and Tutor Mentor. Prior to working for the ARA Gordon worked for Loughborough University following completion of his MSc where he studied physiology and biomechanics.

1

70-75 power 60 - 80

40 - 60

70 - 80 70 - 80

Yes No

Strength - 6 strength/ 2 - 4 85-90 strength/ Yes Power

Yes No

Yes Yes

Rest

2 min 3 min

None *3 30 - 90s 30 - 90s

30 - 90s 1 - 2 min

12

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