Basic Strength Training for Any Rower

Any age, type, or level of rower can begin here

I did a weekly workshop again in 2023 as part of the sculling camp curriculum at Craftsbury. I framed it around the overarching principles of what we’re doing with the Green Racing Project high-performance program strength training that any athlete of any level can take away and do in their own training, too. A typical sculling camp has juniors and masters, lifelong rowers and first-timers, and those with competitive and recreational interests, and I did versions of this talk for our running camps and skiing camps as well.

Here are my notes with some links, video demos, and more information.

If you’d like to hear me talk some more about rowing strength training, join us virtually on January 20th at the “Chasing Excellence” conference, hosted by USRowing’s Chris Chase. I’ll be talking about some of the same material, but with an emphasis on junior and collegiate rowers transitioning from winter/pre-season training to spring/in-season training. Topics and speakers here and registration here (“Chasing Excellence” Conference tab).

Fundamental Movement Progression for Full-Body Strength Training

Work with what you have regarding equipment, injuries or limitations, preferences, etc. These are not moral standards, just ways to increase challenge of fundamental movements by increasing load and decreasing stability. The end of the progression is not necessarily the goal or best exercise for the individual. The best version of the exercise is the one you do the best.

Squat: Increase leg power for front-end drive

• 2 leg: Bodyweight Squat → Goblet Squat → Front Squat

• 1 leg: Standing Lunge → Reverse Lunge → Rear Foot Elevated Split Squat → Add Load

Hinge: Connect leg power to torso, “swing and hold”

• PVC → DB/KB Romanian Deadlift → BB Romanian Deadlift → Hex Bar Deadlift

Push: Train shoulder stability and “fill gap” from rowing neglect

• Pushup (elevate → floor) + Half-Kneeling Overhead Press → Standing Overhead Press

Pull: Train shoulder stability and upper body stroke power, connection to handle

• Bodyweight Row (high → low) + 1-Arm Row → Band-Assisted Chin-up → Bodyweight Chin-up

Hip/Shoulder/Core: Filling gaps for power transfer and injury prevention

• Lateral/Rotational Hip (side-lying abduction, glute marching, band walks, etc.)

• Shoulder (pullapart, Y-W-T raise, facepull + kneeling rear shoulder raise)

• Core (seated rockback + TRX/ring core)

Strength Train with Good Technique

• Good movement transfers to performance

• Think about how we move or want to move in the sport: use land training to reinforce those movement patterns

Connect Tempo and Rhythm

• 2-to-1 ratio on all exercises by default: control tension on lowering phase with a two-count, accelerate on lifting phase with a one-count. Connect to rhythm of rowing

Use Full* Range of Motion (ROM)

• * As full as you have or can gradually achieve. Don’t force more ROM at the expense of technique or health

• Good technique and tempo control help improve ROM, more so than going for ROM with poor technique or no tempo control

• Don’t reduce range of motion to add load/reps (lose-lose in rowing!)

How Hard to Train/How Much Weight to Use

• Load is just a way to increase strain and challenge of the exercise. It’s a deep fourth-most important factor after technique, tempo, and ROM

• Think about technical failure when training more than muscular failure. Technical failure is the point at which no more weight/reps are possible with good technique. Muscular failure is the point at which no more weight/reps are possible by any means necessary. Generally stop 1-2 reps before technical failure while movement quality is still good

Just need to start? My go-to starting place is still the 30-30-for-30 circuit system. Don’t read “circuit” and think aerobic. The 1:1 work:rest ratio, the limited “on” duration, and the limited total training time keeps this focused on strength and movement quality for good early development.

Need to see it in a program? I made a training template for an earlier presentation that I’ve used as one example or way to program.

Want more detail? Read more in my website article from last February, “Rowing Strength Training Program Priorities.” I wrote this last winter after spending the fall onboarding with all the Green Racing Project teams and really going back to ground level in what I do, why I do it, and how it comes together for the sport performance. That experience framed the article, the article framed the summer camp workshop, and onward from there. As always, please let me know any questions via comment or email.

Happy training!