We changed up the format a bit for this episode and spent the whole time just talking about one lift. If there’s only one lift you can do for rowing, we could make an argument for the deadlift. It’s an awesome lift with a ton of carryover to rowing, both for performance, reinforcing technical cues and coaching, and long-term back health. In this episode, we give some backstory on the deadlift, why it’s such a great lift for rowing, our progression for teaching it to new lifters, variations on the deadlift that we use in our training, and of course, how to actually train it with sets, reps, and intensities for in-season and off-season.
0:00 — Brief update and news from our coaching and learning
3:15 — Overview of the deadlift and why it’s beneficial for rowing
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.
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.
On April 17th at 11:30am PDT (7:30pm GMT), Joe Deleo, Blake Gourley, and I will return to the Rowing Chat Network for another discussion on strength training and rowing.
Sign up for the event here with Eventbrite to receive a reminder about the event as well as a post-event recap with links and timestamps. This will also be available on replay through Soundcloud, iTunes, and Youtube.
You can catch our February episode here if you missed it. We talked about a wide range of topics and plan to narrow that down in the next episodes to really dive into topics at a greater depth.
The focus of this episode is Strength Training for Performance. We’ll talk about our top exercises for rowing performance, tips to maximize carryover from the gym to the erg or boat, and how we use and balance olympic lifts, power lifts, and “odd lifts” such as kettlebells, sandbags, and more.
In case you missed it, here is the link to the Rowing Chat with Rowperfect. Also available for free on iTunes and Soundcloud. These are really great resources for coaches and rowers. There are 30+ more episodes with other rowing coaches, rowers, and experts in the field, all available for free on iTunes, youtube, and Soundcloud.
Have more questions for me? Drop a line in the comments and I will respond!
1:50–About “Rowing Stronger”
2:45–What should a coach do before introducing strength training?
3:50–Should you test 1 rep maxes before each season?