Athlete First. Developing Strong Rowers.
What’s up Everyone!
April is here, racing season is in full swing, and I can’t wait to see how far everyone progresses as we lead up to championship racing in May!
As we continue to build momentum, remember to keep building the ATHLETE.
Remember, we are Athletes First, Rowers Second, and far too often, once rowers hit the spring season, our training shifts 100% to on the water practices.
We gotta keep building… and the best way to do this is through Strength/Resistance Training!
Because even though we look at rowing as a *training* based sport… by limiting our work to only rowing we are failing to check the boxes that are necessary for true athletic development and resiliency.
And that can cost us significantly in our rowing development long term.
So with that… below is 3 + 3 of Strength Training Tips to become a Stronger Rower this spring!
3 Reasons Why Rowers Need Strength Training…
To increase power per stroke, and efficiency with rowing-specific training. All things being equal, the more powerful athlete covers more distance per stroke. In the same number of strokes… stronger person goes further. There’s a lot of factors to racing, but this one is simple.
To develop overall athleticism, and athlete awareness for long term development. Mastering functional movements will assist with mobility, coordination, rhythm, and more. All hidden values in rowing performance!
To establish the durability to reduce the risk of injuries, and stay on the water for longer. THE most important one. We need to balance out the tax one repetitive motion thousands of times per week puts on our body. Resistance training helps defend against imbalances.
3 Ways To Better Include Strength Training In Your Program…
Establish a routine that fits your practice schedule and other priorities, and at a time when you enjoy training. If we try to force strength training, we will soon avoid it. Find times where you prefer to train, and is most convenient for you and your other commitments.
Target full body workouts, 2x per week, and capped at 45 minutes. Add in 10-15 minutes of core/mobility. It doesn’t take much. Don’t allow strength training to be a chore. Keep it simple and direct. Pick high return exercises, allow time for core/mobility, and focus on Point #3.
Focus on proper technique, full range of motion, and prioritize consistency over intensity. We are endurance athletes. Not body builders. Start light, perfect the technique, and progress the resistance as you get more comfortable.
Remember, the best training program is the one you will actually do! With that being said, sometimes we need to get outside our comfort zone and commit to evolving our normal routine.
Rowers are athletes. Let’s train like it, and over time we will see that hard work in the weight room translate to on the water success!
With that, good luck with racing, and Keep Steppin’ Into it.
Kevin
