<![CDATA[Rowing Strength

<![CDATA[Rowing Strength - Blog]]>Mon, 18 May 2026 21:27:34 -0700Weebly<![CDATA[3 Breathing Strategies for Rowers]]>Tue, 22 Aug 2023 17:09:09 GMThttps://www.trainoar.com/blog/3-breathing-strategies-for-rowers

"These breathing strategies quickly teach you how your breath can control your mind and your heart rate, a skill that's very beneficial on race day".

Why Different Breathing Patterns?

Our body is amazing in that we have many automatic functions that keep us alive such as respiration and cardiac function. Without these automatic functions we wouldn't be able to sleep without risking death. Think about it, if we had to consciously think about inhaling and exhaling as soon as we fell asleep we would stop breathing and die shortly after. Thankfully that isn't our reality but I make that point because breathing is the only automatic function in our body that we can control when we want to. Breathing is powerful. Breathing keeps us alive, delivers oxygen to our lungs and working muscles, but what's just as powerful is the fact that we can also take control of our breathing to relax our mind and body, pace ourselves through races, and enhance our rowing performance.

Below are three breathing strategies that I use with my clients and in my own training. They are all supported by research, and very helpful in the training process. These breathing strategies quickly teach you how your breath can control your mind and your heart rate, a skill that's very beneficial on race day.

Nasal Only Breathing

Believe it or not, nasal breathing actually delivers 10-20% more oxygen to your working muscles and speeds your recovery when compared to mouth breathing. When it comes to the long list of benefits that's barely scratching the surface. To learn much more I highly recommend "Breath" by James Nestor and "The Oxygen Advantage" by Patrick McKeown.

How: Inhale and exhale through the nose only

Why: Learn how to control your mind and body with your breathing, increase oxygen delivery and carbon dioxide tolerance.

Intensity: Low

Rate: 16-20

1:1 Breathing

Research conducted on 31 junior rowers (11 male, 20 female) found that the group that trained with the 1:1 breathing strategy showed a significant increase in tidal volume (lung capacity) during the first half of a 2K race (1). An increase in lung capacity allows us to consume more air with each breath. This increase may prove to have a significant impact on rowing performance. However, it is nearly impossible to hold a 1:1 ratio during a race like effort so I only recommend using this for low intensity training.

How: Inhale on the recovery, exhale on the drive

Why: Learn to control and time your breathing to match your stroke, improve tidal volume (lung capacity)

Intensity: Low/As high as tolerated

Rate: 20-24

1:1 Shh Breathing

Making a sound as you exhale on the drive naturally engages your core, wrapping your spine with support (which should help you transfer more force into the oar handle while simultaneously protecting your spine). The sound can also be used as an audio cue to improve acceleration and timing. Shout-out to Anderson Bourell for teaching me this strategy.

How: Inhale on the recovery, exhale with a forceful shh sound on the drive

Why: Engages the core, improves acceleration and timing

Intensity: As high as tolerated

Rate: 24-28

Special Notes:

DON'T over do it! Avoid pushing these breathing patterns to extremes. It's ok to challenge yourself but when you need to break the specific breathing pattern please do so and/or lighten up your intensity.

I use these breathing strategies during training to challenge my clients in new and different ways. When race day or test pieces come around I don't have them think about their breathing. At that point they should naturally use the most effective breathing pattern for them in that moment (which changes throughout the race). Requiring them to use any of these for the duration of a race WILL most likely make them slower.

Cheers to better breathing!

References/Book Recommendations:

1) Webster, A., Penkman, M., Syrotuik, D., Gervais, P., Cruz, L., Bell, G. (2010). Effect of training com- bined with different breathing entrainment patterns on physiological adaptations during rowing exercise. Advances in Exercise & Sports Physiology, 16(1), 15-23.

Book recommendations:
Breath by James Nestor
The Oxygen Advantage by Patrick McKeown

]]><![CDATA[Rowing Specific Core Training]]>Fri, 13 Jan 2023 18:55:30 GMThttps://www.trainoar.com/blog/rowing-specific-core-training

"I often see rowers who have big strong legs and a core that can't keep up".

What is the core?

The best definition of the core that I've ever heard was from one of my mentors, Steve DiLustro. He said, "Imagine Mr. Potato Head. Remove the arms and the legs. That's your core". I love this definition because it removes all the anatomical terms and simplifies the two main roles of the core: to support and protect the spine and to allow movement at the extremities.

Why is a strong core important?

A strong core is necessary for two reasons: safety, and performance. A strong core protects our spine in various positions, under different loads, and at different speeds. It also provides an anchoring point to allow our extremities to apply force. Without a strong core we can't safely transfer force between the footplate and the oar handle. Which means slower boats and more injuries.

What are the demands of the sport?

Rowing demands a lot from our core. It functions as a breaking system at the finish, it's needed for suspension at the catch, and it supports the spine as it rounds, side bends, rotates, and extends with every stroke. I often see rowers who have big strong legs and a core that can't keep up. Unfortunately this creates a situation where you can visually see the legs overpowering the core (the spine bends and shoulders pull forward as they pick up load at the catch). Overtime this core weakness creates a lot of undue stress on the spine, shoulders, ribs, and neck. This weakness also creates an energy leak reducing our boat speed and splits. The good news is that it's possible to build a core that supports and protects our spine as well as improves our technique and energy transfer.

Is floor based core training enough?

I still include floor based core training for myself and all of my clients, and it's certainly part of the equation, but once we're ready we need to have progressions that challenge and prepare us for the specific demands of rowing.

Here's an example of how you might begin to strengthen your core using floor based core training.

Bridge variations (strengthens the backside: supports the drive)
Dying Bug variations (strengthens the frontside: supports the finish)
Side Plank Variations (strengthens the side: supports the lean into the rigger and boat motion)
Birddog Variations (strengthens rotation: supports rotation)

Spend 20-60sec working on each variation for a minimum of 3 times a week.

Check out the videos below for my 4 favorite floor based core drills.

Did you forget strength training?

Some people argue that strength training is the only core work needed. While I agree that a well planned strength plan can help to build a strong core and body, I still believe that floor based core work, strength training, and rowing specific core work are all necessary. That's why the training plans that I write for my clients include everything: mobility, plyometrics, heavy implement power, strength, core, and rowing specific core drills.

Here are a few notable strength movements that can help you develop an even stronger core.

Deadlift Variations
SLDL Variations
Front Squat Variations
Split Squat Variations
Row Variations
Push-up Variations
Chin-up/Pull-down Variations
Overhead Pressing Variations
Carries

Checkout the videos below for my favorites.

How can I take it to the next level?

Floor based core work and strength training helps us build a very solid core, but if we want to take it to the next level we need to get more specific. I use the suspension drill and what I call erg planks with all of my rowers. What I love about both of them is that they both double as technical drills and rowing specific core drills.

The suspension drill teaches rowers how to pick up load without overloading their ribs, shoulders, neck, and back. It also strengthens the rowers' ability to suspend, connect, and accelerate off of the front end. I love to use this drill to re-educate rowers who have been experiencing back pain caused by rowing.

Erg planks teach rowers how to swing in and out of the finish without overusing the back. They also strengthen the rowers' ability to maintain foot pressure into the finish. Once you try these you'll also notice they help to improve posture and they seriously challenge your core.

The Seated Rockback: Progressions, Variations, Common Faults, Fixes, and Cues

1-2 Years ago, Rowing Strength Coach, Will Ruth had originally written about the seated rockback in a Science of Rowing issue. He learned about the seated rockback from rowing physical therapists, Dr. Fiona Wilson and Kellie Wilkie. At that time I had been using erg planks but not to the extent that I use them today. Inspired by Will's article I took Will's seated rock back and developed a full progression on the erg. Will reached out to put together a collaborative video introducing and delivering great detail on a lot of the progressions, variations, common faults, fixes, and cues to get you started and to keep you busy for months. Check out the 13 min video below.

12 Weeks of Rowing Specific Core Training

If you're interested in a plan to progressively build up your rowing specific core over the next 3 months, I designed a 12 week erg plank program for you. For more details and to purchase the program click the image below.

Cheers to a stronger core!

]]><![CDATA[Stretching for Rowers]]>Tue, 03 Aug 2021 17:29:09 GMThttps://www.trainoar.com/blog/stretching-for-rowers

"Does pre-exercise static stretching decrease your performance"?

"Not when used correctly".

How Research Looks at Static Stretching

We have a problem.

It's extremely common for people to quickly adopt a rigid point of view after reading or hearing about a particular research finding. This is especially disturbing when the research isn't even relevant or practical to how things are actually performed in reality. A great example of this is the research on static stretching.

Click the image above to see how research looks at static stretching.

Research that began years ago had athletes static stretch for long durations and then immediately test their power output with something like a vertical jump. And...unsurprisingly what the researchers found was that static stretching before a max effort jump decreased their jump performance. The problem here is that this research only tells us one thing: stretching for long durations immediately before a max effort jump decreases our jump performance.

That's it. It doesn't tell us anything else.

It doesn't tell us the impact of static stretching when we use shorter durations, when we use it as a small part of a complete warm-up, when we use it before a sport that has a slower stretch-shortening cycle, or the impact it can have on our long-term health.

Why this Research is Irrelevant

Research that claims pre-exercise static stretching decreases your performance is irrelevant to most sports, but especially the sport of rowing.

A Complete Warm-up

When studies include static stretching as part of a complete warm-up decreases in performance are negated or participants show improvements in performance. This is especially true when static stretching durations are kept on the shorter end (~30 seconds) and followed by a dynamic and/or sports specific warm-up. Doesn't that sound a lot like how rowers actually warm-up? No rower stretches for 60+ seconds and then immediately starts their 2K. Ideally they follow a specific sequence such as foam rolling, static stretching, activation, dynamic stretching, plyometrics (optional), followed by a rowing specific warm-up. This type of warm-up can lend you all of the benefits of static stretching without taking away from your performance.

Stretch-Shortening Cycle

Studies also find a difference based on speed of contraction. Some sports like sprinting have faster stretch-shortening cycles while other sports like rowing, have a slower stretch-shortening cycle. This basically means sprinting is more elastic and springy while rowing is less so.

Research claims that static stretching before an activity with a slower stretch-shortening cycle is less likely to show a decrease in performance and more likely to show the opposite, an improvement in performance. This may be due to differences in how we store and express energy in these two very different sports. So not only is this research irrelevant to rowing because of the way we actually warm-up, but also because of the speed of the stroke.

Potential Static Stretching Benefits

What are some of the potential benefits of static stretching. In general, the vast majority of research agrees that static stretching is an efficient way to improve range of motion. Other research claims that it can also have a positive impact on your recovery time and your mental state.

Range of Motion

Improving range of motion can be extremely valuable for rowers. In a sport that can be won or lost by inches the ability to reach for that extra inch can end up improving your position, your leverage, the length of your stroke, and in-turn the speed of your boat. To improve range of motion before practice I use a complete warm-up that includes foam rolling, static stretching, activation drills, dynamic stretching, plyometrics (optional), followed by a rowing specific warm-up (in that order).

Recovery Time

With how often rowers train we need to prioritize our recovery. One way to do so is to use methods at the end of practice that help us relax. We can use short static stretches as part of our cool-down to help us wind down after a difficult practice. This may help to decrease inflammation and muscle damage. Do note that static stretches of greater intensities and longer durations after a hard training session can actually cause more damage to the muscle fiber, potentially delaying our recovery time. Stick to short (~10 seconds) and light stretches after high intensity sessions.

Mental State

The often undervalued benefits of static stretching are the mental benefits. Studies have found that static stretching can help to improve your mood, decrease levels of anxiety, fill your social recovery bucket, and in-turn improve your reaction time and processing speeds. By lending your athletes time to stretch it gives them time to relax and enjoy their teammates before they shift into competitive mode. All of these benefits should help them get into a better mental state before the training session or competition, and may even impact their technical abilities.

Long-term

Another reason why some people decide to skip stretching is the inconclusive finding on the long-term benefits of stretching. Many research studies have found it difficult to claim that stretching decreases injury potential. However, if you look at studies that perform a complete warm-up consistently over time you see long-term benefits and a positive impact on injury rates. This is especially true when the coaches believe the warm-up is valuable. If a coach doesn't value something, the athletes will notice and that will impact their intent, focus, and consistency.

How to Enjoy the Benefits

Pre-exercise stretching does not decrease your performance, especially if...

Happy Stretching!

]]><![CDATA[Hip Control for Rowers]]>Thu, 27 May 2021 18:20:24 GMThttps://www.trainoar.com/blog/hip-control-for-rowers

"Maintaining a neutral spine can increase our ability to transfer force between the footplate and oar handle, as well as decrease the load on the spine".

Hip Control Video

Why Hip Control?

If we can train to have better control over our hips we might increase our rowing performance and decrease our injury risk. Researchers recently found that it wasn't the total amount of hip motion that improved rowing performance, but the consistent control over that hip motion (1). Training with a focus on hip control results in the maintenance of a neutral spine. Maintaining a neutral spine can increase our ability to transfer force between the footplate and oar handle, as well as decrease the load on the spine.

Training for Hip Control

Training for hip control should be done in this order without skipping steps. Make sure you have the required amount of hip motion then add layers of challenge step-by-step. Think of this order like building a six-story dream home. First we need to lay the foundation, then we add the next layer in the appropriate order, until we're finally done with our dream home. It wouldn't make sense to start the building process at the roof.

1) Prerequisite: do you have the required amount of hip motion?
2) Holds: can you control this motion in the absence of movement?
3) Movement: can you control your hips with an added movement challenge?
4) Speed: can you control your hips as we add speed?
5) Load: can you control your hips under load?
6) Fatigue: can you maintain control as you tire?

1) Prerequisite Hip Motion

There are many different ways to screen the hip but the active straight leg raise screen has been one of the best screens to identify if you have the proper amount of hip mobility before we begin to further challenge your movement. Do you have the key to the door or do you have to bust the door down to get inside?

2) Holds

Strength based:

Choose any movement with little to no movement that challenges the hips and spine to maintain neutral. Some examples include the following:

I like to start with 2x10 seconds and build to 6x10 seconds. Then I'll increase the challenge of the exercise itself.

Rowing based:

1) Erg sticks (sit long and tall, drive the sticks down into the ground. Feel your core engage at each position.

2) Pause drills (any drill coaching position).

Movement examples

Strength based:

Choose any unloaded slow movement that challenges the hips and spine to maintain neutral. Some examples include the following:

I like to include these movements as part of the warm-up or as part of the workout itself completing 3-12 repetitions of each.

Rowing based:

1) Pause every 3 strokes -> 5 strokes -> 10 strokes

2) Lower rate steady-state work.

Speed examples

Strength based:

Choose any unloaded quick movement that challenges the hips and spine to maintain neutral. Some examples include the following:

Rowing based:

Higher rate work emphasizing drive speed.

Load examples

Strength based:

Choose any loaded movement that challenges the hips and spine to maintain neutral. Some examples include the following:

Rowing based:

1) Rowing by pairs or fours in an eight
2) Rowing into a headwind.

Fatigue examples

Strength based:

Choose any set of loaded movements that challenges the hips and spine to maintain neutral under fatigue. Some examples include the following complex: Clean, Press, Squat, Row, Deadlift.

Choose one weight and complete all reps of all exercises before resting. Choose a weight that challenges you but allows you to complete the entire complex without technical breakdown.

I'll initially start with 1-2 sets of 8 reps building to 3 sets of 12 reps.

Rowing based:

Challenge rowers with increasingly more difficult training sessions without allowing for technical breakdown.

Keep Hip with Control.

(1) Fumoto, M., Sera, Y., Azuma, K., Sato, K., & Matsumoto, H. (2020). Body motion and rowing performance: association between hip angle and rowing performance: a pilot study. The Keio Journal of Medicine, 69(3).

]]><![CDATA[Hip Motion for Rowers]]>Sun, 02 May 2021 14:00:00 GMThttps://www.trainoar.com/blog/hip-motion-for-rowers

"Too much forward pelvic tilt will limit our hip motion, potentially cause hip impingement, and/or force our low backs to round into the catch."

Watch the Hip Motion Video

The amount of hip mobility that we possess has an impact on our rowing performance as well as our injury potential (1,2,3). Two studies conducted during the rowing stroke found that a greater amount of hip mobility was a key component that contributed to the amount of force applied against the footplate (1,2). Another study found that increased forward pelvic tilt at the catch should decrease the amount of rounding and loading of the lumbar spine (3). At face value these three studies support the idea that more mobility at the hips and pelvis is beneficial.

Before you rush to get as flexible as possible consider how your hip position might impact your stroke. Simply changing the way we position our hips will impact our "flexibility". If we have too much forward tilt of the pelvis, or too little forward tilt, both will decrease our performance, increase our injury risk and result in technical compensations. Here's what the two extremes look like below.

Too Much

Too much forward pelvic tilt will limit our hip motion, potentially cause hip impingement, and/or force our low backs to round into the catch.

Too Little

Too little forward pelvic tilt will allow for more motion at the hips but it will immediately put us in a compromised position as our butt tucks underneath us from the very beginning of the stroke.

Just Right

The appropriate amount of reach and forward body angle into the catch will put us in the ideal position. If we don't have any movement limitations we'll be able to reach into the catch with an upright posture, forward body angle, vertical shins, and a slight lift from our heels.

Experiment with both extremes, then try something in the middle to find your "just right" position. If you're still feeling limited, check your set-up/rigging, and address any movement limitations that you may have.

Stay Hip ;)

[1] Buckeridge, E., Bull, A., McGregor, A. (2015). Biomechanical determinants of elite rowing technique and performance. Scandinavian Journal of Medicine and Science in Sports, 25.

[2] Buckeridge, E., Weinert-Aplin, R., Bull, A., McGregor, A. (2016). Influence of foot-stretcher height on rowing technique and performance. Sports Biomechanics, 15.

[3] Ogurkowska, M., Kawalek, K., Zygmanska, M. (2015). Biomechanical characteristics of rowing. Trends In Sport Sciences, 22(2).

]]><![CDATA[3 Essential Carries for Rowers]]>Fri, 26 Mar 2021 17:16:57 GMThttps://www.trainoar.com/blog/3-essential-carries-for-rowers

"Our hands have a built in protective mechanism. If our bodies aren't prepared to grip something our grip will give out to prevent us from injuring ourselves."

Physical Qualities & Rowing Performance

Researchers who have studied physical qualities that predict rowing performance have found that age, height, limb length, body weight, lean body mass, leg strength, grip strength, and the ability to produce large amounts of lower-body and rowing specific power, are significantly correlated to 2km rowing performance (1,3,4,5,6,7,9,11). Coaches and rowers can use this information to identify rowing potential, individual limitations, and to target the development of specific qualities that may impact rowing performance.

Coaches and rowers can work to develop all of these qualities with the exception of a few genetic variables (height and limb length), alongside other important variables like aerobic fitness and technical abilities. A targeted approach that addresses our biggest limiting factor should give coaches and rowers an advantage over their competition.

For this blog post we'll focus on grip strength.

To learn more about developing leg strength in rowers refer to my blog posts here:
3 Essential Deadlifts for Rowers
3 Essential Squats for Rowers
Deadlifting for Rowers

To learn more about developing power in rowers refer to my blog post here:
Power Training for Rowers

Benefits of Carries for Rowers

Incorporating carries into our training can help to increase our grip strength, core strength, and body alignment. This should help rowers transfer power to the stroke more effectively, and make it easier to safely carry our boats.

Transferring Power

To be fast and efficient, rowers need to be able to transfer the power generated at their footplate, all the way up to their oar handle (2). Rowers often struggle to effectively transfer power at two places: the shoulders and the core. When we don't have proper alignment it's harder for us to express strength and stability at those two places. When we're properly aligned and strong enough to maintain our alignment it's easier for us to transfer power. Grip strength is tightly linked to shoulder stability and overall body alignment. Carries help us to develop those sought after qualities. Use carries to increase your ability to effectively transfer power to your stroke.

Lifting & Carrying the Boat

We need enough strength to lift and carry our boats to and from the water. A lot of rowers won't initially have enough strength to do so without putting themselves into a dangerous or compromised position. Adding carries to your strength training routine can help to make this easier.

Performance, Readiness, & Progress

Collecting grip strength data can also help to evaluate performance, readiness, and training progress.

Over the course of several years I consistently collected grip strength data from about 120 high school rowers. My goal was to monitor my athlete's progress, readiness, and to see if there was a correlation to rowing performance. If you utilize a solid strength training program that includes carries you will see a significant change in grip strength over the course of a season.

Grip strength measures can also be used to measure readiness and seem to adequately predict rowing performance. The top rowers, regardless of the team, consistently had the greatest grip strength. I can, and have, adequately predicted top line ups based on grip strength alone. For example, the top four grip strength measures correctly identified the four rowers who placed first and third at the 2019 US Rowing Youth National Championships in the Varsity Men’s A & B pairs.

Grip strength has been tied to numerous benefits such as overall health, longevity, and rowing performance (8,10). This may be due to the fact that our hands are closely connected to our nervous system. Our hands have a built in protective mechanism. If our bodies aren't prepared to grip something our grip will give out to prevent us from injuring ourselves. Hence why grip is typically the first thing to go when lifting weights. Grip strength is at its peak when we're healthy, our bodies are well aligned, and we're well rested. Grip strength is at it's lowest, when our health is challenged, when our body is misaligned, and when we're in need of rest. Since our grip strength is so tightly connected to our nervous system it can be used as a measure to predict readiness, alignment, and stress tolerance.

Here is how we can use grip strength measures:

A significant drop can signify that we may need to prioritize recovery or adjust our training.
A steady grip strength can signify that our training isn't challening us enough.
A normal drop and rise in grip strength can signify training is going as planned.
A significant rise in grip strength can signify progress, that athletes are prepared for an increased challenge, or that athletes are peaking.

As a coach or rower, when you see significant changes you can use this information to adjust the training program approriately.

The really interesting part is that when we checked in with the athletes who had just had a significant drop in grip strength we'd often find one of the following:

They were tired, rundown, or low on sleep.
They had added stress outside of rowing (family fight, final exams).
They were experiencing pain or tightness.

Using a consistant measure like grip strength allowed us to adjust training to fit the individual of that day. For measurement I use a grip dynometer from Baseline because of it's lower cost and accuracy.

Carry Technique

Technique for carries is simple.

1) Pick up a weight safely as if you were deadlifting the weight off the floor
2) Stand long and tall, like you're the tallest and strongest person at the beach
3) Walk with control without losing that position
4) Return the weight to the floor like a heavy deadlift

Training Notes

Rowing training itself is a grip-intensive activity, and I recommend that rowers and coaches avoid isolated grip strength training exercises. In general, free-weight strength training consisting of barbell, dumbbell, kettlebell, and carry exercises, performed without the aid of grip straps, is sufficient stimulus for most rowers, without overtaxing the forearms.

The 3 Essential Carries for Rowers Video

Strength Standards

In my experience the best rowers has grip strength in these ranges:

High School Men: 120-150+ pounds
High School Women: 90-100+ pounds

These numbers are based on my experience with high school rowers. Your numbers may vary based on your specific demographic.

For measurement I use a grip dynometer from Baseline because of it's lower cost and accuracy. Another way to measure this is by having athletes perform a Farmer's carry with at least 50% of their bodyweight in two hand for 60 seconds. If they can do that with good form grip isn't their biggest limitation. My top athletes can do this with 80% of their body-weight.

Example:
200 pound athlete
50% BW Farmer's Carry 2x50 dumbbells for 60 seconds
80% BW Farmer's Carry 2x80 dumbbells for 60 seconds

Don't get too carried away ;)

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

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

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

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

5) Egan-Shuttler, J, Edmonds, R, Eddy, C, O’neil, V, and Ives, S. (2019). 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.

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

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

8) Majumdar, P., Das, A., Malay, Mandal. (2017). Physical and strength variables as a predictor of 2000m rowing ergometer performance in elite rowers. Journal of Physical Education and Sport, 17(4), 2502-2507.

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

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

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

]]><![CDATA[Power Training for Rowers]]>Mon, 07 Dec 2020 22:14:00 GMThttps://www.trainoar.com/blog/power-training-for-rowers

"Research identifies drive speed as critical for rowing performance and it may be even more important to rowing performance after establishing substantial strength"

Interested in a quick summary? Watch the video below.

If you want more details read the entire blog post!

The Video

The Why

As you can see in the image above, there are many qualities that predict rowing performance. Although we can't control all of these variables we do have control over a few. The few that we have control over include: movement, strength, power, lean body mass, and conditioning. For the purpose of this blog post we're going to focus on power.

As it relates to power, rowing researchers over the years have found that the following variables positively predict rowing performance:

1) Mean peak force of a counter-movement jump (1)
2) Peak rowing power (2)
3) Vertical jump height (3)
4) Strength and power (4)
5) Maximum force and power (5)
6) Counter-movement jump height (7)
7) A 10 second all out rowing sprint, and peak power during a 6k rowing test (8).

Research identifies drive speed as critical for rowing performance and it may be even more important to rowing performance after establishing substantial strength (6). After you've established a solid foundation of movement and strength a focus on developing power should be your next step. What constitutes strong enough? Below is an image that summarizes the standards that I look for in rowers. Please note that your standards will vary based on your demographic.

The How

There are many ways to introduce and develop the ability to produce power. To improve power production, rowers may perform standard lifts with an emphasis on accelerating away from the floor, incorporate plyometrics such as box jumps and medicine ball throws, use specific methods like the kettlebell swing, or utilize strength and power contrast training. To improve rowing specific power rowers can utilize short intervals with complete recovery.

Plyometrics

WHY

I use plyometrics to teach rowers how to produce force quickly and how to absorb that same force. This should help rowers improve their ability to accelerate, increase their resilience, and have a quicker turn around at the catch.

SETS & REPS

Lower-body: 1-3 sets x3-5 repetitions
Upper-body: 1-3 sets x5-12 repetitions

INTENSITY

As explosive as possible!

EXERCISE CHOICE

I'll typically choose one plyometric for the lower-body and one for the upper-body. My go to exercises are the box jump and med-ball chest pass. You can view videos of all of the plyometric progressions that I use here.

Specific Methods

WHY

The weight of the rowing stroke ranges from 56-166 pounds over the course of a 2K. If we aren't able to move weight with speed we won't be able to transfer that speed over to the rowing stroke. Using heavy implements to develop power is one way to meet those demands.

SETS & REPS

1-3 Sets x3-8* repetitions
*For kettlebell swings x8-20 repetitions

INTENSITY

Use a load that challenges you but allows you to be explosive. If the weight isn't flying lower the load until it does.

EXERCISE CHOICE

I'll typically choose one exercise to perform after my warm-up but before I start lifting weights. My go-to exercises for this category include kettlebell swings, dumbbell snatches, and sandbag cleans. You can view videos of all of the power methods that I use here.

Accelerated Intent

WHY

Lifting with an accelerated intent has similar benefits as the specific methods mentioned in the section above. Can we accelerate a weighted object at a speed similar to our drive speed?

SETS & REPS

1-3 Sets x3-8 repetitions

INTENSITY

Use a load that challenges you but allows you to accelerate at a speed that's similar to your drive speed.

EXERCISE CHOICE

My go-to exercises for this category include accelerated deadlifts, and speed rows.

Contrast Training

WHY

One of my favorite ways to develop power is the contrast training method. This method combines a heavy lift with a similar but lighter and explosive movement. This method takes into account the power equation.

Power = Force x Velocity

When we improve the amount of weight that we can lift we're improving the force side of the equation. When we improve the speed at which we can produce that movement we're improving the velocity side of the equation. Contrast training allows us to develop both sides of the power equation.

SETS & REPS

Heavy: 1-5 sets x1-5
Explosive: 1-3 sets x3-8*
*For kettlebell swings x8-20 repetitions

INTENSITY

Heavy: Choose a weight that challenges you but allows you to maintain form.
Explosive: Choose a weight that allows you to be as explosive as possible.

EXERCISE CHOICE

Once every 3 months I'll spend 3-4 weeks using contrast training as my main strength training method. My go-to exercise pairs for this category include trapbar deadlifts w/ medball deadlift jumps & 2kb front squats w/ jumps.

Rowing Specific Power

WHY

Rowing specific power is also extremely valuable and the most relevant to our rowing performance. However, most of the the time the way we train doesn't improve our rowing specific power. In order to train for rowing power we need to keep the duration short, and the recovery complete.

I use two different methods for these intervals. Sometimes I'll use time and other times I'll use max wattage and heart rate to determine the duration, recovery, and number of repetitions.

SETS & REPS: Time-based

1 Set of 5-20 minutes total (including recovery time)

Interval Duration: 10-20 seconds

Recovery: Complete
Before starting each interval you should feel like you're ready to match or beat your last effort. Paddle lightly for 50sec-100sec or until you reach 50-65% of your MaxHR. Repeat until time is up or until you can no longer match or beat your previous interval.

SETS & REPS: Wattage/heart rate-based

1 Set of 5-20 minutes total (including recovery time)

Interval Duration: Row as hard as you can until you reach your peak power (the split will no longer drop or the wattage will no longer rise, you've reached your peak).

Recovery: Complete
Before starting each interval you should feel like you're ready to match or beat your last effort. Paddle lightly for 50sec-100sec or until you reach 50-65% of your MaxHR. Repeat until time is up or until you can no longer match or beat your previous interval.

INTENSITY

Max effort, no rate cap!

Caution: These are max effort and it doesn't take much to exhaust you. Start with 5mins and build from there based on your fitness level.

More power to you!

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

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

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

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

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

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

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

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

]]><![CDATA[3 Essential Deadlifts for Rowers]]>Sat, 14 Nov 2020 08:00:00 GMThttps://www.trainoar.com/blog/3-essential-deadlifts-for-rowers

"Do not subscribe to the idea that every rower MUST deadlift from the floor".

Benefits of Deadlifts for Rowers

1) Improves Performance and Reduces Injury Potential
The deadlift replicates a powerful portion of the rowing stroke, and can be used to address limitations of the stroke. It develops strength where it's needed in the stroke, and it develops strength where the stroke cannot build strength (due to the lack of hip extension). The deadlift trains the lower-body, the back, and the core all in a connected fashion, the same way the stroke should be. Due to all of these facts, deadlifts can be used to reduce the chance of an injury on the water and improve the performance of each drive.

2) Identifies limitations
The deadlift can identify mobility or stability limitations, allowing you to address them before they become a problem. If an athlete can't get into a good starting position they'll have a harder time managing the weight of the stroke. What do they need? Mobility or core stability? The answer is probably a combination, but here are a couple of clues:

Poor Starting Position
- Are they unable to get into a good starting position? Hip mobility is probably part of the problem (these same athletes struggle to compress into the catch without rounding their spine).

Back Rounds
- Are they rounding at the low back as they lift the weight? Stability is probably part of the problem (these same athletes tend to round their spine as they initiate the drive, shoot the slide, and slump into the finish).

If you see either technical error stop them right away, regress the movement, and begin to coach them out of their limitation.

3) Reduces energy leaks
The deadlift allows you to teach the athlete to create and maintain tension. If an athlete can't create and maintain tension they are leaking energy. Leaked energy reduces performance, and is usually absorbed by joints, tendons, ligaments, and tissues (which eventually break down due to excess stress).

4) Strengthens weak links
The deadlift allows the athlete to complete hip extension, a movement that is far too rare in a rower's training. Without complete hip extension our glutes aren't fully developed. The glutes tend to be a weak point for rowers and because of this, and a few other factors, a whole chain of negative adaptations take place. This puts rowers in a very common overextended position which puts them at risk for a slough of injuries ranging from spinal injuries to rib stress fractures.

5) Serves as another coaching opportunity
The deadlift can be used as another coaching opportunity. I've made many corrections on the deadlift that have found their way back to the water. The deadlift can be related to the stroke, allowing the coach another method to teach the stroke. The more times you can explain the same motion in a different way, the better.

Deadlifting for Rowers: Take Note

Individualize

Since everyone's body type varies it's important to adjust the deadlift to fit the individual. Do not subscribe to the idea that every rower MUST deadlift from the floor (some people just aren't made for it). If an athlete is currently unable to get into a good starting position, regress the movement to an elevated version and/or return to teaching the hip hinge. Identify their limitations and try to work them down to the floor overtime. Addressing their individual limitations on land may transfer over to the water.

One Rep

Conventional wisdom tells you to pick up the weight and rep out as many good reps as possible. I however, prefer singles for rowers. That means get into position, create tension, pick up the weight, put it down, and repeat. This forces the athlete to learn how to set themselves in a good position, create tension, and produce force. When singles aren't performed the first rep tends to always be rushed through and done incorrectly because it is the hardest rep to perform well. If the athlete can perform each single with great technique they have a better opportunity to transfer quality technique to their strokes. In the boat each stroke ranges from about 56-166 pounds of force. If the athlete doesn't know how to pickup the weight on land how are they going to perform 200 reps at 36-38 reps a minute?

Load

Never attempt to load a deadlift beyond your technical abilities. Start light, develop sufficient technique, and build slowly from there. Progressive strength is easier to gain and maintain.

Deadlift Technique

No matter what deadlift you choose the technical focus always stays the same (yes, some of these are the same principles as the squat):

1) Maintain a neutral spine (avoid an excessive arch or bending of the spine)
2) Prevent the knees & arches of your feet from caving inward
3) The entire underside of the foot should remain in contact with the floor (toes included)
4) Engage and create tension before lifting the weight
5) Stay tight throughout the entire movement
6) Finish all the way tall (butt and belly are ready for a punch)

Here are some tips, thoughts, and cues on how to perform a quality deadlift without thinking about the errors above.

Vice Grip

Imagine the bottom of your rib cage, and the top of your hip bones form a vice.

Now imagine you're holding onto a stack of coins with that vice.

While you perform the deadlift think about holding onto the coins.

Don't drop the coins!

Lock on

Just like in the boat, before we lift we need to take slack out of the bar/oar handle.
We want a taut "chain".

Create tension before lifting the bar from the floor by...
Crushing the handles,

& breaking the bar.

This tension will take the click out of the bar. Taking the click out of the bar before lifting is the same as locking onto the water before initiating the drive.

Split the Earth

Imagine you're straddling a fault line.

Grip the earth, and split the earth apart.

Imprint

Imagine you're standing in the snow.

Drive the earth away, leaving a deep imprint in the snow.

Armor

At the top of the movement throw your armor on by staying tight (stomach & butt).

3 Essential Deadlift Variations

Here are my 3 go-to deadlift variations for rowers.

The goal of the deadlift is to strengthen your lower-body in a connected fashion without putting an excessive load on the low back or spine. One of the ways to hit that target is to choose variations that keep the load close to your body. The 3 deadlifts below do just that.

Kettlebell Deadlift

The KB deadlift is great for those learning to deadlift. Placing the kettlebell between your ankles tends to force the athlete into the position you're looking for with minimal coaching.

Double Kettlebell Deadlift

The 2KB deadlift is great for adding load, as well as a stability, control, and posture component.

Trapbar Deadlift

My favorite variation is the Trapbar deadlift. The trapbar is a safer option especially for beginners and taller athletes. The load is more centered toward the hips which helps reduce the sheering load on the spine.

Strength Standards

Below are my strength standards for high school rowers. Please understand that your standards may vary depending on the group you're working with.

High School Men:
1-2x Body weight for 5 reps
Example: 150 pound athlete should be deadlifting between 150-300 pounds for 5 quality reps.

High School Women:
.75-1.5x Body weight for 5 reps
Example: 120 pound athlete should be deadlifting between 90-180 pounds for 5 reps.

Remember, never sacrifice quality for a bigger weight.

The 3 Essential Deadlifts for Rowers Video

Happy deadlifting!

]]><![CDATA[3 Essential Squat Variations for Rowers]]>Sat, 10 Oct 2020 03:18:30 GMThttps://www.trainoar.com/blog/3-essential-squat-variations-for-rowers

"Rower's spines experience enough load from the sport alone, adding excessive load to their supplementary training is never a great idea".

The Value of Strength

Strength is important for our health, longevity, and rowing performance. If you have a limitation in strength it can set you up for injuries or it can decrease your performance. Although there are several buckets that I attempt to fill with each training program that I write, squats, are one of the most valuable. Lower-body strength has been identified by researchers as a 2K predictor (among other variables). Since we have control over our strength we may be able to improve our rowing performance by developing our strength. The squat is one of the best ways to do just that.

Squat Technique

No matter what squat you choose, the technical focus always stays the same:

1) Maintain a neutral spine (avoid an excessive arch or bending of the spine)
2) Prevent the knees & arches of your feet from caving inward
3) The entire underside of the foot should remain in contact with the floor (including toes)
4) Stay as tall as possible (avoid collapsing into the catch)
5) Finish all the way tall (butt and belly are ready for a punch)
6) Stay tight throughout the entire movement

Here are some tips, thoughts, and cues on how to perform a quality squat without thinking about the errors above.

Note: Never attempt to load a squat beyond your technical abilities.

Vice Grip

Imagine the bottom of your rib cage, and the top of your hip bones form a vice.

Now imagine you're holding onto a stack of coins with that vice.

While you perform the squat think about holding onto the coins.

Don't drop the coins!

Grow Roots

Imagine your feet are the roots of a tree.

Root yourself into the floor.
While staying rooted, squat down and attempt to

Pull your roots out of the floor.

Avoid the Wall

Imagine you're standing in front of a wall.

Don't fall into the wall.

Split the Earth

Imagine you're straddling a fault line.

Grip the earth, and split the earth apart.

Leave an Imprint

Imagine you're standing in the snow.

Drive the earth away, leaving a deep imprint in the snow.

3 Essential Squat Variations

Here are 3 of my favorite go-to squat variations for rowers.

All of these squats encourage better technique and lower the amount of stress placed on the spine. They prioritize an upright posture (which will help with a collapse into the catch), and they help to develop core strength, and hip mobility. By using these variations the core will fatigue/give out before the legs. The core is also a limiting factor in the boat. Rowers who don't possess a strong core will lose power in the rowing stroke. These squats develop leg strength and the ability to transfer that strength to the oar handle.

Goblet Squat

The goblet squat is a great way to teach a loaded squat. Holding the weight in front of us prioritizes core engagement, an upright posture, and good knee position. Sometimes using this squat in place of a body weight squat will help rowers improve their squat technique (by just adding load).

Double Kettlebell Squat

The double kettlebell squat is a great way to continue to add load while still prioritizing core engagement, and an upright posture. When done correctly you'll really feel your core working. This squat requires less weight and encourages a higher quality of movement than back squats.

Barbell Front Squat

Once you've mastered the two squats above (or ran out of a challenging weight) the barbell front squat is a great option to continue to add load. This squat still prioritizes core engagement and an upright posture and it also helps with depth and hip mobility.

Note: I intentionally left out back squats because I don't recommend back squats for rowers. They tend to be done poorly and they add too much load to a rower's spine. Rower's spines experience enough load from the sport alone, adding excessive load to their supplementary training is never a great idea.

The 3 Essential Squats for Rowers Video

Happy Squatting!

]]><![CDATA[Rowing Technique & Cursive]]>Wed, 16 Sep 2020 18:00:00 GMThttps://www.trainoar.com/blog/rowing-technique-cursive

"What do cursive and rowing technique have in common"?

Technical Errors

Technical errors are one of the buckets that we have control over in terms of managing our performance and injury potential. Poor technique will effect our performance, and potentially lead to breakdown and injury if performed repetitively under load. To better understand how we can improve our technique we need to take a look at how we develop as a child.

Developmental Sequence

Every child prepares themselves for the world by naturally running through a developmental sequence. This is how we develop the stability and strength to prepare ourselves for each sequential step. Without going into great detail, it all starts with the eyes, and progresses to standing, walking, running, and eventually rowing.

Three keys to note here are:
1) It all starts with the eyes
2) It's a sequential process
3) It's a long process (most kids take 8+ months to take their first steps).

Cursive

The way we learn cursive is also the same way we develop as a child. It all starts with the eyes, it's sequential, and it's a long slow process. Nobody learns how to sign their name by just scribbling their signature. Instead, the way we learn cursive mimics the way we develop. It starts with the eyes, we watch intently as our teacher demonstrates how to do it. It's sequential, we start with one letter at a time and repeat that letter until we're prepared for the next letter. It's a slow process, it takes time to learn and we never learn by rushing or drawing the letters quicker than we can handle.

What do cursive and rowing technique have in common? The way we learn cursive is the same way we learn to row.

Create a Visual

Step one is to start with the eyes. We need to watch our coaches and quality rowing video to ingrain a good rowing stroke in our minds. We want the image to be so ingrained that it's stamped on our brain. By creating a quality visual we now have something to refer back to as we learn and continue to improve our strokes.

There are over 80 research articles that all agree that the way we think, and the cues that we use, can impact our performance and our ability to learn. They all specifically agree that external cues (cues that focus on the environment or goal outcome) consistently outperform internal cues (cues that focus on the body). One of the reasons external cues are beneficial is because they help to create this strong visual in our minds. As you work to improve your technical abilities attempt to think less about your body and more about your environment/goal.

Break it Down

Step two is to break it down. There's a reason why every person who has ever learned how to row knows the pick drill. We learn by breaking things down and we repeat them until we're ready for the next step. Sometimes they are a part of the learning process, other times they remind us of the basics. Do not be afraid of spending time on the basics. Some of the best in every sport frequently return to perfecting the basics. If you're having trouble with a certain part of the stroke, chunk it down and work on it until you've made a change.

Go Slow

Step three is to go slow. Just like our developmental sequence, and just like cursive, the learning process for the rowing stroke is a long one. No one learns how to row overnight and no one ever learns how to row perfectly (it's a constant work in progress). The other key with speed is the speed at which we perform the movements. No one will learn how to row well by starting out at a rate 32. It's ok to go slow, and it's actually encouraged.

Road Blocks

Now of course, I have to mention the fact that we can do everything listed above, but if we don't have the physical ability to reach positions required by the rowing stroke, we won't be able to row well. So while you're working to improve your technique, also be aware that our movement and strength deficits may also need to be addressed.

Get to Work

Now that you have some ideas for improving your technique combined all three steps to create a strong learning environment. Stamp a quality stroke on your brain, break it down step by step, go slowly, and have patience. Rowing is supposed to be, and can be, a lifelong sport, let's keep it that way.

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