Strength Training for Rowing Resource Pack
Archive post from 1/2/23
My whole goal since 2015 has been and will continue to be helping rowers and coaches write and do their own strength training programs. My training programs are probably 80-90% similar to each other, with 10-20% individual differences for available equipment and preferences for exercise selection, racing schedule and goals, and specific strengths and weaknesses.
The more different those are from the average, the more individualized the training program. If you have a gym or a decent array of home equipment, are racing 1-6km races along the usual seasonal lines, and have some experience with strength training or the ability to get instruction, then you can put in a bit of learning and be ready to jump right in. (Brand new to strength training? Start here!)
My “Rowing Stronger” book is still the one-stop shop for all of your programming needs. All of the basic information is there in one place, from the theory of annual programming to what exercises to select for different goals and how it all comes together in a training plan. The 2019 second edition is about triple the length of the 2015 first edition, and includes training templates and sample programs as well.
I gave my annual programming series on my website an update in 2021. Start here for “The Basics” overview and links to each specific phase of training in the annual plan. I include example training sessions in each article. Not as much detail as the book, but great for those less interested in the theory and more interested in just getting to it.
The last few years of webinars with USRowing and other organizations has been another great way to consolidate information and present it in different ways. I have a Youtube playlist here of all 15 currently available replays and a website page here of just the USRowing ones with additional information and links.
Masters rowers can watch “Strength Training Difference-Makers for Masters Rowers” from Convention 2021 and “Fundamentals of Strength Training for Masters” from Masters Conference 2022 and know basically everything I do in my strength coaching for masters rowers, from program design to specific exercises. The latter includes the training template and notes that I wrote about last month.
Junior rowers (or their parents/coaches) can watch “American Development Model Strength Training” to learn about long-term athlete development and what I recommend for younger (pre-puberty), older (puberty/post), recreational, and competitive juniors, and do a deep dive into “Essential Rowing Movements of the Hip and Shoulder” from the 2020 junior virtual camp.
Only have bodyweight and resistance bands or light weights at home? Start with my “How to Start” article and watch my very first USRowing webinar from April of 2020, “Minimalist/At-Home Strength Training for Rowing.” The quality is a little rough, but I still stand by the info and use those methods regularly.
I continue writing longer articles as my time allows, these weekly emails for shorter training tips, and I reply to everything in my inbox. The speed of my response depends on the level of detail required and what else is going on. Please write anytime with a specific question, a request for a topic I haven’t covered, or if you’re looking for a particular resource. I’ll give you an answer, and then it’ll probably help everyone else too by making its way into an email or article.
