Weight Training For Rowing

[cardenja]

I would like to add weight training to my workout plan, with the intent on improving my 2K. I am looking for resources on specific workouts/exercises/circuits that are beneficial to rowers.

[christopherregisryan]

If you are looking to improve your peak power, I'd suggest power cleans or high pulls, explosive pull-ups or cable rows and box jumps or pistols (if you can do them). If you are looking for balance and general fitness, circuit training is fine. Few physiologists think there is high correlation between weight training and 2k time, but I believe you can improve your top speed in the weight room by building explosive power. Remember a 2k is a 200+ rep whole body endurance exercise. Sets of six high pulls are not going to train you for a 2k. Moreover, be careful not to do too much too fast or you'll injure yourself and lose your gains while you heal.

[lindsayh]

I would like to add weight training to my workout plan, with the intent on improving my 2K. I am looking for resources on specific workouts/exercises/circuits that are beneficial to rowers.

This will help
http://indoorsportservices.co.uk/traini ... t_training

[iain]

Remember a 2k is a 200+ rep whole body endurance exercise. Sets of six high pulls are not going to train you for a 2k.

I am no weight trainer, but the main 2k benefit others have mentioned is the ability to work through pain that certainly comes in handy in the second half of a 2k!

- Iain

[cardenja]

Thanks for all the input!! From last season to this season I improved my 2k time from a 7:00 to a 6:44 and the emphasis of my training was technique and aerobic base building (especially low stroke rate, high power, long pcs). Going into next years race season I would like to make improvements but not sure how much more technique work improvements I can make, I can always work on aerobic base building but was looking for that extra step to help my goal is to now row a 6:30s. Hopefully adding the weight training will help get me there.

[G-dub]

Cardenja, can you give me more details of the base building program you did? I'm heading that direction and would love to hear what your basic weekly program was. Cheers.

[danielcccook]

Google starting strength by mark rippletoe. He was a powerlifter now he is a world renowned coach. His program is simple but effective barbell training

Day A / Day B
Low bar squat 3x5 / Low Bar Squat 3x5
Bench Press 3x5 / Power cleans 3x5
Deadlift 3x5 / Overhead Press 3x5

Week one would be A,B,A, Week two would be B,A,B

I've been weight training for a while and you won't find anything better than these exercises. If you don't have access to Olympic bumper plates (rubber plates you can drop) at a gym you go too, go to a local crossfit gym and get an open gym membership. They should have someone who can show you how to power clean as well, as it takes a bit to learn. Also they should have a GHD equipment, and that when done correctly will help a lot too.

[hjs]

Google starting strength by mark rippletoe. He was a powerlifter now he is a world renowned coach. His program is simple but effective barbell training

Day A / Day B
Low bar squat 3x5 / Low Bar Squat 3x5
Bench Press 3x5 / Power cleans 3x5
Deadlift 3x5 / Overhead Press 3x5

Week one would be A,B,A, Week two would be B,A,B

I've been weight training for a while and you won't find anything better than these exercises. If you don't have access to Olympic bumper plates (rubber plates you can drop) at a gym you go too, go to a local crossfit gym and get an open gym membership. They should have someone who can show you how to power clean as well, as it takes a bit to learn. Also they should have a GHD equipment, and that when done correctly will help a lot too.

Not suited, doing such low reps without a good base is asking for trouble. Starting strenght is more for young guys who want to gain mass. Eating a lot (milk) goed with it. You should gain a pound per week, increese the weights every time and not watch your bodyfat, it should go up. The body should have plenty of energy to grow.

For rowers doing reps on the 8/15 range is more effective. Number one should be the free squat, works a big part of the body. Number 2 deadlifts, but with less volume, it is very tough. Other excercises are more for balance. A good row/pull excercise is also usefull. But rowing is not a real powersport, you are soon strong enough.

[mmayzak]

I am looking for weight training suggestions as well... I feel like any gains I am going to get from this will benefit my start/first 500 - 600m.

I am working alot of 5K's and 30:00m workouts to help with the endurance, and basically doing 'intervals' (trying to 'finish' every 1000m like a race finish).

Any advice would be appreciated... I was at 7:29.5 in February, I believe I am faster now... but want to be UNDER 7:00 by next year.

Mike in Oklahoma

[mg6682]

Just do a little research into what the college programs are doing and you'll get a good idea of what's required - predominately hip and leg movements, which leads you to the olympic lifts. If you decide to try them, check for a good coach in your area and get some help (and by coach, I don't mean a two day crossfit cert). In the states this is a good start : http://m.teamusa.org/USA-Weightlifting

[hjs]

Nice read

https://www.t-nation.com/training/curre ... c-coaching

[djwilson]

Renegade Rowing might be worth a look, they program rowing, crossfit and strength work weekly and might give you some training ideas. The weekly plan is usually posted on Sunday night or Monday morning (the RRTP link in the Sun or Mon blog post). Strength work focuses on the basics: squat, deadlift, press, clean, and snatch with varying rep ranges.

Blog:
http://renegaderowing.com/blog/

This week's plan:
https://renegaderowing.files.wordpress. ... 3-9-15.pdf

[Dickie]

I was a weightlifter most of my life. I rowed in College 1 year and I have erged for the last 17 seasons. The only thing weight training has done for me is to mitigate injuries to my back, I have had none and I attribute this to a lot of deadlifting and power cleans when I was younger and back hyper extensions as I have aged.

When i rowed in college, our coach specifically steered us away from the weight room (I was much stronger than my teamates but I could not keep up with them on the erg, yes we had an erg in 1974, made by Gamut). The comment above about a 2k race being about 200 repetitions of a full body exercise is spot on. I know of no weight training program that will train you for 200 reps in one set.

My advice would be to work on your form, increase your aerobic base and work on low rate high power pieces ( I like Wolverine Plan Level 4 workouts).

Fred Dickie
59 yrs, 5'9", 220 lbs
I have not done any short distance time trials this year but last yeas my 2k was 7:04.0, 1k - 3:15.7, 500m - 1:30.0
This year I have a 1 Hour - 15104 and half Marathon - 1:25:54.2

[dwalk]

You are going to get answers from people who say it doesn't help and from people who say it does. Even in the national and college programs you will get both sides. The Kiwi pair say they do 'not lift. Borch, Tufte, Pinsent, Redgrave, Waddell, Xeno all were lifters. Many of the US rowers talk about lifting on their blogs. I think if it didn't help them they wouldn't waste their time lifting, but that being said the Kiwi pair is pretty good and do not lift. So squat, deadlift, clean, do pullups, rows and see if it helps you. Just make sure you are using proper form.

[mmayzak]

Form is key...no reason to get hurt, this isn't crossfit!