injury prevention

A Better Deload Week for Rowing

My rowing programs always have a deload week every 4-12 weeks. Being natural pain-addicts and work-a-holics, most rowers resist this.

Hey, I get it. I love lifting. Sometimes I have trouble falling asleep the night before a workout I’m really excited about. My dad bought me a used bench and concrete weight set when I was 12 and I’ve been lifting in some way ever since. I still deload every 6-10 weeks.

I don’t always feel like I need the rest at the time, butt I always feel better starting the next block of the program after the deload. Previously, when I’ve tried the “rest when you’re dead” method, I’ve always found myself burned out or injured after about 12-14 weeks.

This doesn’t make for sexy hashtags, but if it’s a simple matter of taking a half-step back during the deload week in order to take three steps forward during the following training block and train with better energy, less risk of injury, and renewed focus, then those 5-8 reduced load training weeks are well worth it over a 52-week annual training plan.

Most programs just block out a week out of the gym for the deload week. Rest and time away from training is fine and a necessary part of any program. If you enjoy lifting or time out of the gym causes you more stress than it’s worth, we can design the deload week to still achieve the same goal of rest and recovery while still getting after it in the gym.

Why Deload?

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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.

How to Warm Up for Rowing

The warmup is a critical time to set you up for the best and most productive rowing or weights training session possible with the least risk of injury. Most rowers are great about doing warmups for rowing training, because it’s naturally built into the practice. A short erg or jog, running oars down, some dynamic stretching, walking the boat down, and then skill-and-drill by pairs, fours, or sixes, provides 20-30 minutes of excellent warmup time. warmup rowingThe first important thing a good warmup accomplishes is gradually increasing heart rate and circulation. This is important to lubricate joints, increase blood flow to muscles, and prepare the lungs and heart for pumping a lot of oxygen and blood during training. The second thing a good warmup accomplishes is priming the muscles for efficient, precise movement. Both of these things play a vital role in reducing risk of injury as well as improving performance in training and competing.

Warming Up for Strength Training

The best rowers will treat all parts of their training just like they treat rowing training. You or your coach spends hours planning your rowing training, you read rowing blogs, do rowing mobility exercises, you think about technical elements of the stroke, physical elements of on-water training, maybe you even do mental skills for your rowing training, and of course, you spend hours actually executing the training. The very best athletes apply this same level of focus, dedication, and consistency to their strength training, nutrition, and recovery.

This should take you no more than 20 minutes from the time you walk into the gym to starting your first working set. If you don’t have 20 minutes to safely and effectively warm up, you don’t have time to train. It’s as simple as that.

#1. 5 minutes of low-stress aerobic activity

To erg or not to erg…

In general, I’m fine with rowers using the erg as their warmup, but I can see the counter argument as well.

Many rowers have bad habits or movements on the erg that we’re trying to use strength training to fix. If a rower opens their body early on the stroke, having them erg a bunch before deadlifting increases the chance of them carrying that error over to the deadlift. Many rowers also don’t know “easy warmup speed.” Put two rowers side-by-side and more often than not, the 5-minute warmup will turn into a battle paddle. (more…)

Why I Hate the Bench Pull

I’ve mentioned several times on the Strength Coach Roundtable as well as in a few different articles my disdain–no, my hatred–of the bench pull (also referred to as the “seal row”) exercise, but I’ve never fully written out the case against it. The bench pull is the single most overrated and dangerous lift in rowing. It has low specificity to rowing, is a known cause and risk of rib stress fractures, and there are too many other exercises superior to the bench pull to make it worth doing.

#1. The bench pull has low specificity to the rowing stroke

The picture below shows me in the bench pull position (left) and then at the finish of the stroke (right). The only similarity between the two is that my arms are bent. In the bench pull, your entire body is supported, your torso is relaxed, you aren’t transmitting force from your feet to the implement, and you’re pulling from a dead-stop position. At the finish of a rowing stroke, your body is supported only by the seat and foot stretchers, your torso muscles are working hard to keep you upright, you are transmitting force from your feet to the implement, and you’re pulling with momentum. Even though the bench pull develops some of the same muscles used in the rowing stroke, it does so in a way far too non-specific to carry over to the rowing stroke.

bench pull rowing compare

There are coaches who omit the arms-only part of the pick drill because it doesn’t sufficiently apply to the stroke and teaches athletes to break their arms when catching the water. We spend too much time at practice trying to get rowers to stop doing exactly that to want to have them practice catching with their arms, plus to get stronger at doing it.

At best, the bench pull has low specificity, at worst, it is ingraining bad habits that will just have to be undone with more coaching. (more…)

Rowing with Low Back Pain? Give these a shot.

9 times out of 10, when one of my rowers says, “coach, my back hurts,” a few sessions of this stretching sequence plus some general foam rolling of the lower body has them right before their next workout. Even with these stretches, it is crucial to address WHY you are experiencing low back pain, whether it’s a muscular weakness or a technical deficiency, but these stretches should get you up and moving in the meantime. This is also a great 10-minute mobility series during heavy training times and as general prevention of low back pain in rowing.

Hold each stretch for 30-60 seconds. Breathe deeply and try to sink deeper into the stretch with each exhalation.

  1. Pigeon Stretch & Elevated Pigeon
  2. Half-kneeling lunge stretch, 3-way hip opener, lunge with band distraction
  3. Banded figure-4 (link here to orange band)
  4. QL stretch

The 10 Best Strength Training Exercises for Rowing

We’re keeping it simple this winter and focusing on what I’ve culled down to the most effective 10 strength training exercises for rowing. These exercises are a mix of rowing performance exercises, included to increase strength in muscles used heavily in the stroke to drop time off splits, as well as exercises for injury prevention and overall muscular balance and health. Check out the playlist with video demonstrations and coaching cues here and then read on for explanations.

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Roundtable #4 Recap: Recovery

We really jammed a lot into this episode to talk about recovering from both rowing and strength training. You’ll learn all about active and passive recovery techniques, finding a recovery protocol that works for you, and of course WHY recovery is so vital to both short and long-term improvement, health, and performance.

Hear it also on Soundcloud and iTunes

0:00 — Re-introductions and what we’ve been up to over summer and fall

5:15 — Common and controllable factors that rowers can use to improve their recovery from training

22:20 — How to develop your own personal recovery protocol

45:50 — What you can do right now from home to start recovering better

53:38 — Last words from Will, Blake, and Joe

Questions, Comments, Feedback? We’d love to hear from you.

Will Ruth: Twitter, Facebook, StrengthCoachWill.com

Blake Gourley: Twitter, Facebook, RowingStrength.com

Joe Deleo: Twitter, Facebook, LeoTraining.io

Episode 1: Overview of Rowing Strength Training

Episode 2: Strength Training for Performance

Episode 3: Strength Training for Injury Prevention

Hip Health for Athletes

There are a number of chronic and acute pains and injuries in sports that result from a problem in the hips.

hip

[Source: boneandspine.com]

The hip girdle is quite complex, with its four directions of motion and dozens of muscles inserting, attaching, and acting on the various structures. However, don’t get bogged down in complex analyses of each individual muscle and joint. There are a few common practices that most athletes would benefit from in their training to enjoy happy and healthy hips for a long career and great performances.

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Mastering the Hip Hinge

The hip hinge is a key basic athletic movement that must be mastered to perform many strength training exercises in the weight-room. Squat, deadlift, push press, and Olympic lift variations are all highly reliant on this fundamental ability, plus, a rock-solid hip hinge has numerous benefits to whatever sport you play. The hip hinge is the basis of the fundamental athletic position. Building strength and endurance of the back, glute, hamstring, quad, and calf muscles involved in hip hinging will make you powerful in many elements of your game.

What is the hip hinge?

The hip hinge is the movement of pushing the hips back, maintaining a neutral spine and no more than a slight bend of the knees, balancing bodyweight between forefoot and heel. This is the power position and is a part of almost every sport–NFL combine athletes hit this position when testing their vertical jump, baseball players prepare for a ground ball in this position, sports like football, basketball, lacrosse, and soccer play defense from this position, volleyball players bump from a hip hinge, tennis players serve return from the hinge, Olympic lifters hang clean from this position, and finally, this is the deadlift position. The hip hinge is the point of optimal strength of the main muscles of the lower body: calves, quads, hamstrings, glutes, and lower back.


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Mastering the Hip Hinge

The hip hinge is a key basic athletic movement that must be mastered to perform many strength training exercises in the weight-room. Squat, deadlift, push press, and Olympic lift variations are all highly reliant on this fundamental ability, plus, a rock-solid hip hinge has numerous benefits to whatever sport you play. The hip hinge is the basis of the fundamental athletic position. Building strength and endurance of the back, glute, hamstring, quad, and calf muscles involved in hip hinging will make you powerful in many elements of your game.

What is the hip hinge?

The hip hinge is the movement of pushing the hips back, maintaining a neutral spine and no more than a slight bend of the knees, balancing bodyweight between forefoot and heel. This is the power position and is a part of almost every sport–NFL combine athletes hit this position when testing their vertical jump, baseball players prepare for a ground ball in this position, sports like football, basketball, lacrosse, and soccer play defense from this position, volleyball players bump from a hip hinge, tennis players serve return from the hinge, Olympic lifters hang clean from this position, and finally, this is the deadlift position. The hip hinge is the point of optimal strength of the main muscles of the lower body: calves, quads, hamstrings, glutes, and lower back.


(more…)