Strength Training for High Performance Rowing

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1 Strength Training for High Performance Rowing Guidelines for periodisation, individualisation and exercise progression

2 Rowing Strength Rowing performance is highly correlated with maximal strength and power.rowers should concentrate on developing these qualities (Gee et al, 2011) Rowing performance significantly related to lower body power and strength (Battista, 2007; Russell, 1998) Higher competition level = higher strength required (Secher, 1975)

3 Aim of Strength Training Develop stability, strength and power to complement on-water training & technique Increase ability to maintain strong rowing posture and optimise boat speed 2-3 sessions/week 60-90mins/session

4 Needs Analysis 2km performance Anaerobic Power (100m) Aerobic Capacity (6km, VO2max) Max. Strength (Clean, Squat, Bench Press, Bench Pull) Age Division/Gender/Performance Level Goals & Interests (Survey)

5 Jenny Krippner UQ Sport

6 Periodisation the process of varying a training program at regular time intervals to bring about optimal gains in physical performance for competition (Bompa, 1983)

7 Goals of Strength Periodisation Avoid overtraining and associated injuries/illness Maximise training adaptations Enhance recovery and therefore maintain training capacity throughout season Effective peaking for major competition

8

9 Pre-Season Preparation

10 Competitive Season/Transition

11 4 Week Training Blocks Most training programs have 4 week cycles (Mesocycles) Hard week on water = light week in gym Rowing Load vs. S&C Load

12 Strength Phases Each 4-week block has a target: Stability Beginner athletes Anatomical Adaptation Pre-season (April June) General Strength General Preparation (June-August) Specific Strength Specific Preparation (July-October) Max Strength Pre-competition (October/November) Power Competition (November/December) Power & Strength Maintenance Competition (January March)

13 Stability Purpose For beginners, this will create the foundation stability required for quality of movement in the future High reps (12-15) Slow tempo Very little emphasis on weight Movement competency development No Plyos/Power exercises

14 Stability - Single Leg Squat 3 sets of 10 repetitions - Monster Shuffle 3 sets of 12 each way - Balance Disk/Bosu Hold 3 sets of 30seconds - TRX Angels 3 sets of 15 repetitions - Bird-dog 3 sets of 12 repetitions

15 Anatomical Adaptation Purpose Build muscle mass and continue to set a great foundation for your future phases, so do not deviate too much from stability rules High Reps (10-12) Slow Tempo More emphasis on weight No Plyos/Power exercises

16

17 Anatomical Adaptation 1a) Dumbbell Side Squat & 1b) Single Leg Lying Hip Extension Weeks 1 & 2: 3 sets of 10 each leg Weeks 3 & 4: 3 sets of 12 each leg 1c) Double Leg Lying Hip Extension Weeks 1 & 2: 3 sets of 10 Weeks 3 & 4: 3 sets of 12

18 General Strength Purpose Increase base levels of strength by implementing multi-joint exercises that require large muscle groups High-Moderate Reps (10-6) Normal Tempo Increased emphasis on weight Low Plyos/Power exercises

19

20 General Strength Barbell Squat Week 1: 4 sets of 10 reps Week 2: 4 sets of 10 reps Week 3: 4 sets of 8 reps Week 4: 5 sets of 6 reps

21 Specific Strength Purpose Continued strength development with exercises becoming more specific to the chosen sport Moderate reps (8-5) Normal tempo Moderate Plyos/Power exercises

22

23 Specific Strength Barbell Deadlift Week 1: 3 sets of 8 reps Week 2: 4 sets of 8 reps Week 3: 4 sets of 6 reps Week 4: 4 sets of 4 reps

24 Maximum Strength Purpose To develop max strength by maximising the intensity by using very high loads with low repetitions More time spent on primary lifts Low reps (5-1) Normal and fast tempo High level Plyos/Power exercises

25

26 Maximum Strength Barbell Back Squat Week 1: 4 sets of 5 reps Week 2: 4 sets of 4 reps Week 3: 5 sets of 3 reps Week 4: 5 sets of 2 reps

27 Power Purpose Convert maximum strength into maximum power Low number of exercises,spend more time on primary lifts and speed of movement Low Reps (5-1) Fast tempo Shock level Plyos/Power exercises

28

29 Power Barbell Power Clean Week 1: 4 sets of 4 reps Week 2: 4 sets of 3 reps Week 3: 5 sets of 2 reps Week 4: 6 sets of 1 rep

30 Power & Strength Maintenance Purpose: continue power development, maintain strength improvements and adjust training load into major competition Low number of exercises, primary lifts and speed of movement Low Reps 6-2 Fast Tempo Shock Level Plyos/Power exercises

31

32 Power & Strength Maintenance 1a) Barbell Power Clean Week 1, 2 & 3: 4 sets of 3 1b) Rowing Ergo Max Power Week 1, 2 & 3: 3 sets of MAX

33 Progression Stability Power Force Speed High Reps Low Reps Slow Tempo Explosive Tempo General Sports Specific Unstable Stable Low Load High Load Low Plyos Shock Plyos

34 Individualisation Each athlete will have individual requirements for each phase of the season from some/all of the following areas: Beginner Lightweight Rower Hypertrophy Strength Strength Maintenance & Power

35 Beginner Scenario: Beginner athlete just starting strength training, needs to learn movements, gain muscle mass and build base strength. Follow similar progression:

36 Lightweight Rowers Eligibility to compete is weight dependent Scenario 1: Lighter than average, need muscle gain (Hypertrophy, strength) Scenario 2: Heavier than average, need to increase metabolism (Circuit weights, Max Strength, Power)

37 Hypertrophy Scenario: 80kg Male who needs to increase muscle mass to be competitive as HW High rep range (8-15) Short Rest Normal Speed of Movement

38 Strength Scenario: Athlete who already has enough muscle mass and requires strength gain Mid-low rep range (3-6) Emphasis on loading weight Large muscle groups Low level plyometrics

39 Strength Maintenance & Power Scenario: Athlete with experience who requires maintenance of current ability + power development Combination of strength and power exercises Low rep range (1-6) Primary lifts, Speed of Movement Shock level plyometrics & power exercises

40 Exercise Progression Power lifting exercises should be performed with the correct technique to avoid injury Other primary lifts are sufficient if S&C coach not present Periodical strength testing: power clean, bench press, bench pull and squat, core strength & flexibility End point exercises, achieved progressively

41 Squat Rowing performance has also been found to be related to lower body strength and power Gee et al (2011) Supported Single Leg Squat Split Squat Forward and Reverse Lunges Single Leg Box Squat Back Squat

42 Bench Press Push Up Db One Arm Bench Press Db Alt Bench Press Db Bench Press Bb Bench Press

43 Bench Pull Db Bench One Arm Row Cable One Arm Row Cable Seated Row Bent Over Row Bb Bench Pull Chin Ups

44 Front Bridge Elbows & toes Hands & Toes 3 Point Unstable (Swiss Ball, Med Ball, Etc) Swiss Ball Roll Outs (Feet on Ball)

45 Side Bridge (Left and Right) Side Bridge on Elbow & Feet Hand & Feet Elbow & 1 Foot raised Arm & 1 Foot Raised Weighted Side Bridge

46 Putting a Program Together Warm-Up/Stability/Injury Prevention Main Olympic/ Strength & Power Lifts Upper body/combination Exercises Core Strengthening (can be integrated) Flexibility/Recovery

47 Flexibility Training Should be performed daily to increase range of motion and reduce risk of injury Static Stretching Partner Stretching Foam Roller Trigger Pointing

48 Questions? Mobile:

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