Weight Training for Rowing

[Marshall]

Does anyone have a good weight training workout routine for rowing
I'm looking to gain some weight, and I was advised that weight training (along with eating) will help this
Does anyone have a good weight training plan for commercial gyms
I am currently able to weight train about 4-5 times per week

[Bluewale]

The deadlift also works the hamstrings. Again, since rowing is so quad-focused, the more you can do to build the hamstrings, the better they are at supporting the muscles at the front of the leg. Overhead press – This exercise is good for building upper body strength.

[winniewinser]

I am also trying to add weight/strength and started doing 3 sessions a week...

Session 1
Bench Press - 4 set 10x medium
Deadlift - 4 set 6x heavy
BOR - 4 set 6x heavy
Curl - 3 set 10x heavy

Session 2
Bench Press - 6 set 6x heavy
OH Press - 6 set 6x heavy
Front Squat - 6 set 6x medium

Session 3
Bench Press - 6 set 10x medium
OH Press - 4 set 10x medium
Curl - 4 set 10x medium
Weighted Russian Twist - 4 sets 30x

The same day I do the above it always a harder row/skierg session too.

Credit to Martin for helping me with the above.

[Gorow]

I’m a BIG fan of Will Ruth, aka Strength Coach Will. TONS of his rowing-specific strength training advice at www.rowingstronger.com, and many videos on YouTube. Also great advice for rowing-specific warm ups/stretching. Coach Will is The Man!

[alex9026]

Worth looking in to Jim Wendler's 5/3/1. It's a program, not just a routine, explains exactly how to progress. And most importantly can be tailored towards athletes. Options for 2/3/4 days a week, I am currently lifting three days which typically looks like this:

Day 1
Safety Bar Squat
Bench
Pull ups
Dips
Bit of bodybuilding upper

Day 2
Press
Trap Bar Deadlift
Push / Pull / Single leg circuit

Day 3
Repeat day one switching emphasis on bench, less intensity on squat

[watchnerd]

When I'm not erging, I seasonally compete in Olympic style weightlifting. My next meet will be in May.

The squats and cleans translate well to rowing, as there is a similarity in the leg drive and extension of the hip.

I squat (front, back) twice a week, snatch and clean and jerk twice a week.

The remainder of the resistance training is accessory to hit things neglected by weightlifting and rowing (dips, gymnastic ring push ups, reverse hyper extension), plus lots of core and mobility work.

[GlennUk]

FWIW I DL, squat and upright row twice a week on rowing 'rest days'. The problem i find is fitting in the extra sessions which means i do something 7 days a week.

Cant say i find it too much, but i can see how it might depending on what one does.

[Christianrunsonfaith]

Really interested in this topic as well.

Someone mentioned Wendler's program, that's a very solid program indeed, tried and true by many, many folks. As a former strength athlete and powerlifter, I'm really curious on how to approach the barbell again considering rowing is now my top priority. As a newb on the erg, I'm a little hesitant to begin weight training in the event I over exert myself; however, I already sense muscle imbalances that will further worsen on the erg, e.g. weak hammies, weak lower back, etc.

[jcross485]

I think one of the biggest considerations has to do with background - someone coming from an "endurance" background into rowing, someone coming from a "power/strength" background into rowing, and someone coming into rowing with no real athletic base will all need different prescriptions.

Personally, I had a small endurance base but a larger strength base coming into rowing; I came into it as running was starting to beat me up when I consistently was pushing mileage to improve.

Prior to running, I had about 12 years of consistent, heavy strength training that had be hitting decent numbers in classic barbell lifts (Squat 520lbs, 500lbs x 2, Bench 315lbs x 2, Deadlift 635lbs, 585lbs x 2, 500lbs x 8) at a sub 200lbs bodyweight.

With those considerations, my strength training has remained but it's been more of a "how little can I do to maintain a certain baseline level of strength" while pushing rowing volume. I have not maintained my max or best barbell lift numbers by any means but my one key indicator is deadlifting. I always want to be able to maintain a 500lb deadlift or be within a small 3-4 week block to get there. I can confidently say I've been able to do so thus far!

I've landed on alternating two main strength sessions at this point and I fit them in 3-4x a week; they generally take 30-50mins and I can do them at home in my garage gym so its convenient to knock out a strength session in the afternoon. This is very much "alactic / aerobic" training; look into www.strongfirst.com if you really want to dive into the nitty/gritty.

A: Kettlebell Swings alternated with "Power" Pushups
- Heavy 2-handed swings for 5ish reps per set, sometimes adding a small band
- Explosive pushups, as fast/strong as powerful, for 10ish reps per set, sometimes adding a small band
- EMOM style; top of every minute, one set of Kettlebell Swings or one set of Power Pushups
- 15-20 rounds of each movement in total, alternating movements every minute
- Total time: 30 - 40 mins

B: Weighted Pullups alternated with Weighted Walking Lunges (weight vest)
- Weighted pullups for 1-3 reps per set; hollow body position, pause at stretch, pause at contraction
- Weighed walking lunges for 5-6 reps per set; pause at stretch, pause at contraction
- Every 1:30 to 2:00, one round of pullups into walking lunges; total reps per movement dictates time between rounds
- 20-25 rounds in total
- Total time: 30 - 50 mins

[UltraRow]

I have recently started the starting strength novice linear progression. This focuses on the back squat.

I have already supplemented the plan with bent over rows.

Might it be more suitable for rowing performance if I also add the occasional front squat to hit the quads?

[Dangerscouse]

I have recently started the starting strength novice linear progression. This focuses on the back squat.

I have already supplemented the plan with bent over rows.

Might it be more suitable for rowing performance if I also add the occasional front squat to hit the quads?

No reason why not, but I'd say that the back squat will do just as much good so it's more about preference

[jcross485]

I have recently started the starting strength novice linear progression. This focuses on the back squat.

I have already supplemented the plan with bent over rows.

Might it be more suitable for rowing performance if I also add the occasional front squat to hit the quads?

With squats and rows being GPP geared towards rowing, I would say that whichever movement (back squat, front squat) you feel more comfortable doing and are able to do with less likelihood for injury is what you should choose.

If you are needing to add any higher rep work for the legs, I really cannot recommend lunges enough. You typically are safer doing higher reps than on squats (which are more technical) and you also hit the uni-lateral aspect.

[Dangerscouse]

If you are needing to add any higher rep work for the legs, I really cannot recommend lunges enough. You typically are safer doing higher reps than on squats (which are more technical) and you also hit the uni-lateral aspect.

+1 on this. Unilateral movements are always a good idea to iron out any weaknesses

[UltraRow]

I do make an effort to get some single-leg work in, but probably not regularly enough.

I enjoy front squats, but can handle a much heavier load back squatting. I think I'll focus on back squats until progress halts, and then add in some front squats.

Thanks for the replies!