Strength Training for High

Performance Rowing

Guidelines for periodisation, individualisation and

exercise progression

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Purpose of this document

This document was created with the aim of providing guidelines for designing a periodised
strength training program for rowers. There are three overarching areas which should be taken
into account when programming for athletes; periodisation, individualisation and exercise
progression. With these three factors in mind, strength coaches should be able to design a
program based on the information provided in this document and their knowledge of strength
training. The programs and exercises provided are purely examples and can be adapted
depending on the requirements of the athletes being trained.

Correlation between rowing performance and strength training

The majority of training for rowing is endurance based, and completed on the water, however,
strength, as another significant component, is developed in a weights training environment.
Improving boat speed involves maximising force production over the longest, most efficient
stroke length; therefore, developing muscular strength through the full range of motion will
improve performance. Numerous studies have provided evidence for the benefits of strength
training on rowing performance.

Rowing performance is highly correlated with maximal strength and power.rowers

should concentrate on developing these qualities (Gee et al, 2011)

Rowing performance significantly related to lower body power and strength (Battista,
2007; Russell, 1998)

Higher competition level = higher strength required (Secher, 1975)

Maximal Strength is critical for fast and powerful rowing (Rowing Australia, 2011)

Muscular endurance, strength, and boat speed are closely related (McNeely et al,
2005)

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Aim of strength training

Strength training should complement on-water training, therefore, it is critical to follow
guidelines and set targets developed around an annual training and competition plan. Strength
endurance training is important, but a program solely comprised of strength endurance will
lead to decreased maximal strength, increased muscle shortening, and therefore decreased
rowing performance. Developing maximum strength has been found to have significant
benefits on rowing performance in experienced rowers (Ebben et al, 2004; McNeely et al,
2005). The following aims and session guidelines should be followed:

Develop stability, strength and power to complement on-water training & technique

Increase ability to maintain strong rowing posture and optimise boat speed

2-3 sessions/week

60-75mins/session

Needs Analysis
To determine specific requirements for your athletes development which should be
incorporated into the strength program, it is useful to do a range of tests to discover their
strengths, weaknesses and personal attributes. The program can be tailored to match these
elements, which may include:

2km performance (Race specific)

Anaerobic Power (100m)

Aerobic Capacity (6km, VO2max)

Strength Testing (Clean, Squat, Bench Press, Bench Pull)

NEDP Testing (Core Strength, Flexibility)

Percentage of benchmark scores for Gender, Age (Junior/U23/Senior A) and Weight

Category (Heavyweight/Lightweight)

Performance Level (School, State, National, International)

Training Age (Years of strength training)

Goals and Interests Survey (Short term and long term)

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Movement Competency Screening

To determine the readiness of an athlete to begin strength training for rowing, it is beneficial
to gain as much information about the athletes ability as possible. A good tool for this is the
Movement Competency Screening (MCS) which assesses the athletes movement patterns in 4
different exercises to provide the strength coach with sufficient detail to select adequate
exercises for the athletes needs. To assess the athlete, watch or film each individual as they
perform 3 repetitions (and maximum push ups) of each exercise. Referring to the above form,
identify the athletes movement competency (score 2 or 1, depending on exercise); or
dysfunction (score 1 or 0, depending on exercise). Add the scores up to find a total for each
exercise, then a combined total for all areas. Once you have determined the athletes MCS
score, identify areas of concern where the athlete lacks ability to perform the movement
correctly. From the four exercises we can identify weaknesses, and rectify them with specific
program design aimed at strengthening and stabilising weak areas.
Poor Scapula Control: Improve shoulder stability and strength by incorporating exercises
which strengthen Rhomboids and rotator cuff muscles (external and internal rotation of arm).
Elevated Shoulders: Overactive trapezius muscles therefore need to improve activation of, and
strengthen rotator cuff muscles and relax upper trapezius.
Broomstick aligned forward over shoulders: Limited range of motion from Latissimus Dorsi
and shoulder girdle, pulling shoulders forward when in overhead position.
Lumbar spine not neutral (flat or lordotic): Improve activation and strength of core abdominal
muscles to maintain neutral spine. Learn Pelvic positioning skills.
Knee Misalignment: Strengthen knee stabilisers (Quadriceps, Calves, Hamstrings) to improve
patella tracking. Therefore, focus on single leg strengthening exercises.
Hip Drop: Strengthen Gluteus Maximus to maintain hip position during single leg activities.
Focus on hip extension and gluteal activation exercises.
Movement initiated through knees and/or lumbar spine: Lack of gluteal muscle activation and
bracing of deep abdominal muscles for support, and possible lack of movement awareness.
With movements involving double extension through knees and hips, ensure movement begins
with gluteal activation for hip extension.

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Figure 1: Movement Competency Screening Form

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NRCE Strength Targets

The National Rowing Centre of Excellence (NRCE) has developed a traffic light scheme for
rowing ergometer performance, and similarly, age and gender specific strength targets have
been implemented by Rowing Australia to ensure athletes are achieving optimal strength and
power scores. It has been suggested that once rowers achieve strength targets, it is important
to maintain these scores, however a portion of the time previously spent in gym could better
be spent developing other aspects such as power, aerobic capacity and technique (McNeely et
al, 2005).These can also be used as goals for athletes when determining the weight they are
aiming to lift each session. Rowing Australia has defined the following strength targets:

Figure 2: NRCE Strength Targets.

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Periodisation
Periodisation is the process of varying a training program at regular time intervals to bring
about optimal gains in physical performance for competition (Bompa, 1983). Depending on
the level of your athlete, season length will vary from 9 months up to a 4-year Olympic cycle.
An athlete who is training to peak at National Championships in March will have a different
periodisation plan from one who is aiming to peak at World Championships or Olympic Games.
Regardless, most programs will contain microcycles ~ 1 week; mesocycles ~ monthly;
macrocycles ~ often 2-3 mesocycles. Ultimately, 3 or 4 macrocycles will comprise the annual
plan. It is important to keep in mind that planned and actual training loads can differ
depending on a number of factors, and as such, figure 4 is just one example of an annual
periodisation plan for a high performance rower.

Goals of Strength Periodisation

Avoid overtraining and associated injuries/illness

Maximise training adaptations

Enhance recovery and therefore maintain training capacity throughout season

Effective peaking for major competition

When athletes are completing a hard week (high volume or intensity) on the water, strength
training in the gym should not be too high in volume so as not to overload the athlete (see
following page). A light week on the water should also be relatively light-moderate in the gym
as well to ensure maximum benefit from the recovery week. Following such variation in
programming should reduce the risk of overtraining and injury, while maximising adaptation.

Rowing
Volume
1

Strength
Intensity
2

Figure 3: Four week mesocycle classifying rowing volume and strength intensity.

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Figure 4: Example annual plan (2011-2012) detailing competition and testing calendar, weekly rowing
volume and general strength training volume.

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Strength Phases
Throughout the season, there are different targets to achieve and areas of strength training
that should be the training focus. Systematic progression of exercises will ensure the athlete
has adequate foundations in strength and technique to move onto the following phase. By
selecting specific goals for each phase of the season, your program will have direction and
strength gains will be optimised. Each 4-week block should have a target:

Stability Beginner athletes

Anatomical Adaptation Pre-season (April June)

General Strength General Preparation (June-August)

Specific Strength Specific Preparation (July-October)

Max Strength Pre-competition (October/November)

Power Competition (November/December)

Strength Maintenance with Power Development Competition (January March)

Season Progression
To attain maximum benefits at major competition and ensure safe execution of all exercises, a
rowing strength training program should progress in the following way:

Stability Power
Force Speed
High Reps Low Reps
Slow Tempo Explosive Tempo
General Sports Specic
Unstable Stable
Low Load High Load
Low Plyometrics Shock Plyometrics

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Stability
Purpose For beginners, this will create the foundation stability required for quality of
movement in the future

3-6 sets; High repetitions (12-15)

Slow tempo

Very little emphasis on weight

Movement competency development

No Plyos/Power exercises

An example exercise for a program in this phase would be a one leg squat, which requires hip
and knee stabilisation from the gluteal and leg muscles, the key power producers in a rowing
stroke. The repetitions are high to increase the time under tension for the muscle and
reinforce the movement pattern, thus increasing adaptation.
Exercise
One Leg Squat to Box

Tempo
Slow

Week 1
3x12el

Week 2
3x12el

Week 3
3x15el

Week 4
3x15el

Anatomical Adaptation

Purpose This phase will build muscle mass and coordination and continue to set a
great foundation for your future phases, so do not deviate too much from the stability
rules

3-6 sets; High repetitions (10-12)

Slow Tempo

More emphasis on weight

No Plyos/Power exercises

An example exercise for this phase is the Dumbbell Side Squat which requires the athlete to
move out of the normal plane of motion for a rower, and stabilise to perform the squat
correctly by activating the gluteal muscles and knee stabilisers. Combining this exercise with
the one leg bridge back increases the amount of work done by gluteal muscles, further
increasing adaptation. Repetitions are high and movement speed is slow to increase time
under tension, as well as adding weight to the movement to increase load on the muscle.
Exercise
Db Side Squat
One Leg Bridge Back
Whole Body Bridge Back
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Tempo
Slow
Slow
Slow

Week 1
3x10el
3x10el
3x10

Week 2
3x10el
3x10el
3x12

Week 3
3x12el
3x12el
3x12

Week 4
3x12el
3x12el
3x12

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General Strength
Purpose Increase base levels of strength by implementing multi-joint exercises that
require large muscle groups

2-6 sets; High-Moderate repetitions (6-10)

Normal Tempo

Increased emphasis on weight

Low Plyos/Power exercises, eg: tower jumps (jumping off ground onto box or soft mats)

An example exercise for this phase is the Barbell Squat which is one of the primary lifts,
requiring bracing of the core muscles, and significant activation of the gluteals and quadriceps
to perform the movement. The required squat depth is achieved when the thigh becomes
parallel to the ground, whilst maintaining a flat back. The repetitions in this phase start high to
develop general strength, and then decrease as more weight is added and strength
adaptations are occurring. NB: It is important that an athlete is proficient doing earlier
variations of the squat (listed in later section) before undertaking this exercise so as to reduce
risk of injury and obtain the maximum benefit from the exercise.
Exercise
Barbell Side Squat

Tempo
Slow

Week 1
4x10el

Week 2
4x10el

Week 3
4x8el

Week 4
4x6el

Specific Strength
Purpose Continued strength development with exercises becoming more specific to
the chosen sport

2-5 sets; Moderate repetitions (5-8)

Normal tempo

Moderate Plyos/Power exercises eg: Counter Movement Jumps (off box, onto ground,
back onto box)

An example exercise for this phase of strength training is the Barbell Deadlift. This is a very
applicable movement to the rowing stroke, requiring gluteal activation for hip extension
throughout the movement (catch through drive). Repetitions for this exercise drop down to 4
by the end of the 4-week block, as the athlete progresses to lifting heavier loads and focussing
on strength rather than increasing muscle mass. NB: This exercise should be performed under
the guidance of a qualified coach with experience in correct Olympic Lifting Technique.
Exercise

Tempo

Week 1

Week 2

Week 3

Week 4

Barbell Deadlift

Normal

3x8

4x8

4x6

4x5

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Maximum Strength
Purpose To develop peak strength by maximising the intensity using very high loads
with low repetitions

More time spent on primary lifts

2-6 sets; Low repetitions (1-5)

Normal and fast tempo

High level Plyos/Power exercises eg: Single Leg Counter Movement Jumps (Jump off
box, onto one leg, back onto box)

An example exercise for this phase of strength training is a low repetition Barbell Squat. The
same principles apply to this exercise as in general strength, except the repetitions are lower as
the athlete is lifting at their maximum capacity which can only be sustained for a few
repetitions. As before, this exercise is crucial in developing maximal strength in the main power
producing muscles in a rowing stroke, as well as requiring sufficient core strength to support
the spine under a heavy load.
Exercise

Tempo

Week 1

Week 2

Week 3

Week 4

Barbell Back Squat

Normal

4x5

4x4

5x3

5x2

Power
Purpose Convert maximum strength into maximum power

Low number of exercises and spend more time on primary lifts and speed

3-5 sets; Low repetitions (1-5)

Fast tempo

Shock level Plyos/Power exercises eg: Weighted squat jumps (with caution)

An example exercise for this phase of strength training is the power clean. For an athlete to
safely perform this exercise, there are numerous preparation exercises which should be
instructed by the qualified strength coach to ensure correct technique. This exercise is
effective in increasing power production from the hip extensors and requires a significant
amount of core strength to move the load. Repetitions with power exercises are kept low so as
not to fatigue the athlete to the point of practicing slow power application.
Exercise
Barbell Power Clean

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Tempo
Explosive

Week 1
4x4

Week 2
4x3

Week 3
5x2

Week 4
6x1

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Strength Maintenance with Power Development

Purpose Continue power development and maintain strength improvements and
adjusted training load into major competition

Low number of exercises, primary lifts and speed

3-5 sets; Low repetitions (2-6)

Fast Tempo (Explosive)

Shock Level Plyos/Power exercises

An example exercise during this phase is power cleans followed by max acceleration on rowing
ergo. The same principles as above apply to the power lift, which is then superset with an ergo.
Athletes should attempt to achieve maximum power output in <10 strokes, similar to a rowing
start, which will contribute to maintaining power and strength gains and increase the rowing
specificity further.
Exercise
Barbell Power Clean
Rowing Ergo Max Acceleration
(record max power, rating <28)

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Tempo
Explosive
Explosive

Week 1
4x3
Max

Week 2
4x3
Max

Week 3
4x3
Max

Week 4
4x3
Max

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Individualisation
To maximise adaptations for your athletes, it is crucial to understand their strengths,
weaknesses, previous experience and training goals in order to tailor their program specifically.
The periodisation plan for an athletes season will depend on their individual needs; therefore,
the proportion of time spent in each strength phase will differ between each athlete.
Additionally, the time of season in which athletes undertake each phase will differ depending
on their ability level. A strength program designed for a heavyweight male rower will be
significantly different to that of a lightweight female rower. Each athlete will have individual
requirements for each phase of the season from some/all of the following areas:

Beginner

Lightweight Rower

Hypertrophy

Strength

Strength Maintenance & Power

Beginner Athlete
Scenario: Beginner athlete just starting strength training, needs to learn movements,
gain muscle mass and build base strength.

3-6 Sets; High Rep Range (12-15)

Movement competency and stability is key

Little emphasis on weight

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Lightweight Rower
May require some strength training variables, or may have weight loss focus

Scenario 1: Lighter than average, need muscle gain

-

Hypertrophy: 3-6 sets; 12-10 repetitions

Strength: 2-6 sets; 10-6 repetitions

Scenario 2: Heavier than average, need to increase metabolism

-

Circuit weights; high repetitions, low weight, no rest

Max Strength: 2-6 sets; 1-5 repetitions

Power: 3-5 sets; 1-5 repetitions

Hypertrophy
Scenario: 80kg Male who needs to increase muscle mass to be competitive as HW

3-6 sets; 10-15 repetitions

Short Rest

Normal speed of movement

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Strength
Scenario: Athlete who already has enough muscle mass and requires strength gain

2-6 sets; 3-8 repetitions

Emphasis on loading weight

Large muscle groups

Low level plyometrics

Strength Maintenance with Power Development

Scenario: Athlete with experience who requires maintenance of current ability + power
development

Combination of strength and power exercises

3-5 sets; 2-6 repetitions

Primary lifts, speed of movement

Shock level plyometrics & power exercises

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Exercise Progression
When implementing a strength training program, it is crucial to follow a logical progression of
exercises, so as to ensure the athlete has the correct strength and technique foundations to
gradually perform more complex movements. Attempting the primary lifts (squat, bench press,
bench pull) or Olympic lifts such as power cleans is NOT safe if the athlete has not achieved
competency in stability exercises.

ALL exercises should be performed with the correct technique to avoid injury.

Other primary lifts are sufficient if a qualified strength and conditioning coach is not
present to give strict directions for power lifting.

Periodical strength testing: power clean, bench press, bench pull and squat, core
strength & flexibility. Adjust training based on results.

Target exercises are Barbell Squat, Bench Press and Bench Pull, to be achieved
progressively.

The following figures illustrate a progression from stability/beginner exercises to the primary
lifts, bench press, bench pull and squats. This list is not exhaustive and exercises can be added
or adapted as seen appropriate by the strength coach. An example 4-week program is also
outlined to provide direction for program design for a beginner level athlete. Similarly, this is a
baseline program and can be progressed with the assistance of the guidelines in this document
and knowledge of the strength and conditioning coach.

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Day 1 Program
Exercise

Week 1

Week 2

Week 3

Week 4

Warm up: 2-3 Exercises based on

MCS
Supported Single Leg Squat
Db Bench One Arm Row
Bodyweight Push Ups
One Leg Bridge Back
Bodyweight Split Squat
2-3 Core Exercises

Dependant
on exercise
3x6el
3x12ea
3x8
3x10el
3x8el
2-3x30secs
each

Dependant
on exercise
3x8el
3x12ea
3x10
3x12el
3x10el
2-3x30secs
each

Dependant
on exercise
3x10el
3x10ea
3x12
3x12el
3x12el
2-3x30secs
each

Dependant
on exercise
3x12el
3x10ea
3x15
3x15el
3x12el
2-3x30secs
each

Day 2 Program
Exercise

Week 1

Week 2

Week 3

Week 4

Warm up: 2-3 Exercises based on

MCS
One Leg Squat to Box
Theraband Low External Rotation
Theraband Seated Row
Db One Arm Bench Press
Bodyweight Side Squat
2-3 Core Exercises

Dependant
on exercise
3x8el
3x10ea
3x8
3x12
3x8
2-3x30secs
each

Dependant
on exercise
3x10el
3x10ea
3x10
3x12
3x10
2-3x30secs
each

Dependant
on exercise
3x10el
3x12ea
3x12
3x10
3x12
2-3x30secs
each

Dependant
on exercise
3x12el
3x15ea
3x15
3x10
3x15
2-3x30secs
each

Exercise

Week 1

Week 2

Week 3

Week 4

Warm up: 2-3 Exercises based on

MCS
Bodyweight Front Lunge
Cable Seated Row
Bodyweight Push Up & Twist
Ball-Abduction Mini Squat
Db Box Step Ups
2-3 Core Exercises

Dependant
on exercise
4x10el
3x12
3x8
3x8el
3x12
2-3x30secs
each

Dependant
on exercise
4x12el
3x12
3x10
3x10el
3x12
2-3x30secs
each

Dependant
on exercise
4x12el
3x10
3x12
3x10el
3x10
2-3x30secs
each

Dependant
on exercise
4x15el
3x10
3x15
3x12el
3x10
2-3x30secs
each

Day 3 Program

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Recovery Techniques
Range of motion is crucial to achieving the ideal position for force application within the
rowing stroke. Therefore, flexibility training should be performed daily to increase range of
motion and reduce risk of injury. Strength training and large volumes of rowing and crosstraining will tighten muscles due to high repetition of muscle contraction. The following
forms of stretching will release muscle tightness and thus increase range of motion.

Foam Roller Release points of tightness in muscle fascia and realigns muscle fibres
to improve force production and application. Perform exercises for > 90 seconds.
Roll slowly from one end of the muscle to the other while stopping on sore areas.
Allow the pain to dissipate from 5/5 to < 2/5, then move on to next trigger point.
Finish the exercise by rolling back and forth along the muscle six times. Do your best
to relax the muscle during foam rolling. This form of recovery should not cause
bruising, so use discretion on athletes with lower muscle density.

Trigger Pointing As Above. Using a tennis ball, golf ball, physio-mate, etc, find a
sore spot on muscle and wait for pain to dissipate from 5/5 to < 2/5, then move on
to next trigger point. Perform exercises for >90 seconds. Do your best to relax the
muscle during triggering.

Proprioceptive Neuromuscular Facilitation PNF/Partner Stretching involves an

isometric contraction which sends inhibitory signals to the target muscle, allowing
greater stretch. Find initial point of stretch and hold, push against at 20% of
maximum for 5 seconds, relax and find new point of stretch, repeat twice.

Static Stretching Performed with muscle in maximally lengthened position, sustain

the stretch for at least 30seconds to elongate the muscle and increase range of
movement. Static stretches should be performed when body temperature is
elevated and muscles are warm, as this increases the length achieved and force
required to cause failure, thus reducing risk of strain while stretching.

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