Last week we explored the role of S&C in Rowing. This week we deep dive into how using S&C properly can ensure improved performance on the water.
To achieve peak rowing performance, athletes need to translate their physical strength into efficient power on the water. Strength and conditioning (S&C) plays a vital role in optimizing this, improving power, endurance, and injury resilience while supporting technical precision. A tailored, periodized S&C program can ensure every stroke contributes to boat speed.
The Value of Tailored Exercise Selection
A rower’s training experience and physical proportions significantly influence exercise selection. Effective programming emphasizes the unique biomechanics of rowing, targeting the major muscle groups that contribute to stroke power while reducing injury risks.
Lower Body: Maximizing Power
The drive phase of the rowing stroke relies heavily on the leg and hip extensors, including the quadriceps, gluteus maximus, hamstrings, and spinal erectors. To develop these muscles:
Primary Bilateral Exercises:
Front Squat and Hex Bar Deadlift are excellent for rowing-specific lower-body power due to their upright torso positioning and reduced spinal shear stress compared to traditional barbell deadlifts.
Programming: 3–5 sets of 3–8 reps at 70–85% 1RM, with 2–4 minutes of rest, focusing on strength and power.
Assistance Exercises:
Incorporate unilateral movements like rear-foot-elevated split squats and single-leg straight-leg deadlifts to address imbalances.
Add posterior chain-specific exercises like kettlebell swings and glute-ham raises for muscle mass and endurance.
Upper Body: Supporting Stroke Efficiency
While the lower body drives most stroke power, the shoulder extensors, retractors, and elbow flexors stabilize and transmit force.
Compound Movements:
Push Press and Barbell Rows simulate force transfer from the floor through the torso to the oar, mirroring stroke dynamics.
Programming: 3–5 sets of 5–10 reps, focusing on power and coordination.
Accessory Work:
Focus on grip and shoulder stability with unilateral dumbbell rows, batwing rows, and chin-ups.
Core Stability: Power Transfer
Efficient rowing requires a strong, stable core to transfer force from the legs to the oar. The trunk extensors (e.g., spinal erectors) and flexors (e.g., abdominals) play distinct roles during the stroke:
Exercises:
Use Romanian deadlifts, band pull-throughs, and advanced variations like the erg plank to build dynamic stability and power.
High Weight/Low Rep vs. Low Weight/High Rep
Rowers benefit from a strategic balance of high-weight/low-rep and low-weight/high-rep training:
High-Weight/Low-Rep (3–6 reps): Builds maximal strength, translating to a stronger drive phase and peak rowing power.
Low-Weight/High-Rep (12–15 reps): Develops muscular endurance to sustain power across the race’s duration.
Periodizing these methods ensures optimal adaptations throughout the training cycle, with high-load work in the off-season transitioning to endurance-focused work closer to competition.
Power Development
Peak rowing performance depends on explosive power. Plyometrics and Olympic lifting variations, like cleans and snatches, improve drive speed and peak force generation. For safety, these should be performed at low repetitions with technical precision.
Injury Prevention
Rowers face high injury risks, especially in the lower back. S&C programs can mitigate these by:
Prioritizing spinal-friendly lifts like hex bar deadlifts.
Addressing muscular imbalances with targeted unilateral and mobility exercises.
Periodization: The Key to Success
An effective S&C program must align with the rowing calendar. During the off-season, focus on strength and hypertrophy with heavier loads and higher volume. Transition to power and endurance training as the racing season approaches, ensuring recovery and readiness for peak events.
By combining biomechanically relevant exercises, strategic programming, and periodization, rowers can optimize power transfer, reduce injuries, and increase boat speed.
If you are eager to explore how working with a strength and conditioning coach can help transform your performance contact Coach Dave at +61426205277 or dave@masterscoaching.com.au
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