Strength Training Practices for Rowing – Part 2 – Strength Training for Performance

by Williamson Ruth, CSCS and Blake Gourley
NSCA Coach June 2020
Vol 7, Issue 1

Share:
Available to:
Members only
Audience:
Coaches
Topics:
Program design

This article is the second of a series of articles on strength training practices for rowing and seeks to provide information on periodization strategies for rowers of different competitive levels and schedules, as well as include sample periodization plans and sample programs.

Read the full article


Become a Member Login

This article originally appeared in NSCA Coach, a quarterly publication for NSCA Members that provides valuable takeaways for every level of strength and conditioning coach. You can find scientifically based articles specific to a wide variety of your athletes’ needs with Nutrition, Programming, and Youth columns. Read more articles from NSCA Coach »

Related Reading

Share:

References

1. Abdelsalam, H, Ellouzy, M, and Gaber, M. Effect of concurrent training on cd34+/cd45 stem cells, vo2max, certain physical variables and record level of 2000m rowing. Ovidius University Annals, Series Physical Education and Sport/Science, Movement and Health 14(1): 78-84, 2014.

2. Akca, F. Prediction of rowing ergometer performance from functional anaerobic power, strength and anthropometric components. Journal of Human Kinetics 41: 133-142, 2014.

3. Baudouin, A, and Hawkins, D. A biomechanical review of factors affecting rowing performance. British Journal of Sports Medicine 36: 396-402, 2002.

4. Bootes, M. The relationship between rowing ergometer power and jumping characteristics. Journal of Australian Strength and Conditioning 25(6): 50, 2017.

5. Bourdin, M, Messonnier, L, Hager, J, and Lacour, J. Peak power output predicts rowing ergometer performance in elite male rowers. International Journal of Sports Medicine 25(5): 368-373, 2004.

6. Camara, K, Coburn, J, Dunnick, D, Brown, L, Galpin, A, and Costa, P. An examination of muscle activation and power characteristics while performing the deadlift exercise with straight and hexagonal barbells. Journal of Strength and Conditioning Research 30(5): 1183-1188, 2016.

7. Cheung, K, and Hume, P. Delayed onset muscle soreness. Sports Medicine 33(2): 145-164, 2003.

8. Chun-Jung, H, Nesser, T, and Edwards, J. Strength and power determinants of rowing performance. Journal of Exercise Physiology Online 10(4): 43-50, 2007.

9. Clayton, N, Drake, J, Larkin, S, Linkul, R, Martino, M, Nutting, M, and Tumminello, N. Foundations of fitness training. National Strength and Conditioning Association: 2015.

10. Dong-Rour, L, and Laurentius, J. Effects of hand grip exercise on shoulder joint internal rotation and external rotation peak torque. Journal of Back and Musculoskeletal Rehabilitation 29(3): 521-525, 2016.

11. Egan-Shuttler, J, Edmonds, R, Eddy, C, O’neil, V, and Ives, S. Beyond peak, a simple approach to assess rowing power and the impact of training: A technical report. International Journal of Exercise Science 12(6): 233-244, 2019.

12. Erickson, T. The benefits of strength training for endurance athletes. NSCA’s Performance Training Journal 4(2): 13-17, 2005.

13. Evans, G, and Redgrave, A. Great Britain rowing team guideline for diagnosis and management of rib stress injury: Part 1. British Journal of Sports Medicine 50: 266-269, 2016.

14. Gee, T, Caplan, N, Gibbon, K, Howatson, G, and Thompson, K. Investigating the effects of typical rowing strength training practices on strength and power development and 2,000 m rowing performance. Journal of Human Kinetics 50(1): 167-177, 2016

15. Gee, T, Olsen, P, Berger, N, Golby, J, and Thompson, K. Strength and conditioning practices in rowing. Journal of Strength and Conditioning Research 25(3): 668-682, 2011.

16. Gee, T, Olsen, P, Fritzdorf, S, White, Golby, J, and Thompson, K. Recovery of rowing sprint performance after high intensity strength training. International Journal of Sports Science and Coaching 7(1): 109-120, 2012.

17. Gullet, J, Tillman, M, Gutierrez, G, and Chow, J. A biomechanical comparison of back and front squats in healthy trained individuals. Journal of Strength and Conditioning Research 23(1): 284-292, 2009.

18. Hamilyn, N, Behm, D, and Young, W. Trunk muscle activation during dynamic weight-training exercises and isometric instability activities. Journal of Strength and Conditioning Research 21(4): 1108-1112, 2007.

19. Hosea, T, and Hannafin, J. Rowing injuries. Sports Health: A Multidisciplinary Approach 4(3): 236-245, 2012.

20. Ingham, S, Whyte, G, Jones, K, and Nevill, A. Determinants of 2,000 m rowing ergometer performance in elite rowers. European Journal of Applied Physiology 88(3): 243-246, 2002.

21. Jaakson, E, and Maestu, J. The impact of low intensity specific and nonspecific strength-endurance training on submaximal work capacity in trained male rowers. Acta Kinesiologiae Universitatis Tartuensis 18: 47-55, 2012.

22. Kleshnev, Valery. The Biomechanics of Rowing. Marlborough, UK: Crowood Press; 90-91, 2016.

23. Kolumbet, A, Babina, N, Babina, T, Dudorova, L, and Natroshvili, S. Study of the rowing technique major components. Journal of Physical Education and Sport 18: 1886-1889, 2018.

24. Kraemer, W, and Fleck, S. Optimizing Strength Training. Champaign, IL: Human Kinetics; 1-25, 2007.

25. Lawton, T, Cronin, J, and McGuigan, M. Strength tests for elite rowers: low- or high-repetition? Journal of Sports Sciences 32(8): 701-709, 2014.

26. Lockie, R. Circuit strength training with ability-based modifications for law enforcement recruits. National Strength and Conditioning Association TSAC Report 51: 26-33, 2019.

27. Penichet-Tomás, A, and Pueo, B. Performance conditional factors in rowing. Factores condicionales de rendimiento en remo. Retos: Nuevas Perspectivas de Educación Física, Deporte y Recreación 32: 238-240, 2017.

28. Pollock, C, Jenkyn, T, Jones, I, Ivanova, T, and Garland, S. Electromyography and kinematics of the trunk during rowing in elite female rowers. Medicine and Science in Sports and Exercise 41(3): 628-636, 2009.

29. Russell, A, Le Rossignol, P, and Sparrow, W. Prediction of elite schoolboy 2000-m rowing ergometer performance from metabolic, anthropometric and strength variables. Journal of Sports Sciences 16(8): 749-754, 1998.

30. Secher, N. Isometric rowing strength of experienced and inexperienced oarsmen. Medicine and Science in Sports 7: 280-283, 1975.

31. Šmída, M, Clementis, M, Hamar, D, and Macejková, Y. Relation between maximal anaerobic power output and tests on rowing ergometer. Acta Facultatis Educationis Physicae Universitatis Comenianae 57(1): 68-75a, 2017.

32. Smith, M, Standl, M, Berdel, D, VonBerg, A, Bauer, C, Schikowski, T, and Schulz, H. Handgrip strength is associated with improved spirometry in adolescents. Plos One 13(4): 1-14, 2018.

33. Swinton, P, Stewart, A, Agouris, J, Keogh, J, and Lloyd, R. A biomechanical analysis of straight and hexagonal barbell deadlifts using submaximal loads. Journal of Strength and Conditioning Research 25(7): 2000-2009, 2011.

34. Thornton, J, Vinther, A, Wilson, F, Lebrun, C, Wilkinson, M, Di Ciacca, S, et al. Rowing injuries: An updated review. Sports Medicine 47(4): 641-661, 2017.

35. Wilson, F, Gissane, C, and McGregor, A. Ergometer training volume and previous injury predict back pain in rowing; Strategies for injury prevention and rehabilitation. British Journal of Sports Medicine 48(21): 1534-1538, 2014.

36. Young, K, Kendall, K, Patterson, K, Pandya, P, Fairman, C, and Smith, S. Rowing performance, body composition, and bone mineral density outcomes in college-level rowers after a season of concurrent training. International Journal of Sports Physiology and Performance 9(6): 966-972, 2014.

About the author

Williamson Ruth, CSCS

Contact Williamson Ruth

Contact Williamson Ruth

Your first name is required.
Your last name is required.
Your email is required.
Your message is required.
Your reCaptcha is required.

Your email was successfully sent to Williamson Ruth

Will Ruth is a former high school rower who returned to the sport with the Western Washington University men’s rowing team, coaching there for several ...

View full biography
Available to:
Members only
Audience:
Coaches
Topics:
Program design
#everyonestronger #everyonestronger

has been added to your shopping cart!

Continue Shopping Checkout Now