Bundle: Summer Strength Training for Rowing

Beyond the sun, warm weather, and vacation time, summer is also a wonderful time to make gains to lay the foundation for the rest of your training year. If you’re a spring 2k rower following the block periodization system, summer marks the turning of the page into the next training year. Whatever you accomplished, however many medals you won, and no matter what PR’s you hit in the previous spring, training for more and faster starts now. Summer strength training will follow the general preparation phase model of block periodization.

“General” is the name of the game for this block of 10-16 weeks. Forget about your 2k or 6k erg time and set some goals outside of short-distance rowing. No one cares how fast you are or how strong you are in July, so don’t waste time and effort trying to hit 2k PRs or new 1-rep maxes now. There’s plenty of time for that later, and working on some different goals now will help you now and in the future. The whole goal of summer strength training is building a broad base and foundation for the rest of the year. High variety of exercises, high variety of rep ranges, and high variety of cross-training.

Why is strength training important for rowing? The answer is simple. Increasing your strength decreases the amount of effort required per stroke, which increases your endurance. Read more about this in the first article below.

Overview

Learn the Lifts

Summer is a great time to start strength training if it isn’t a part of your training already. The single biggest factor in your program’s success is how well you perform the lifts. Make sure to get instruction from a qualified coach or trainer if you’re beginning to lift.

Improve Your Mobility

Build Your Knowledge

  • Blake Gourley, Joe Deleo, and I host The Strength Coach Roundtable podcast. Every 1-2 months we do a deep-dive into a topic in strength training for rowing with the occasional guest. We’re always taking questions, too.

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