Strength Training for High Performance Rowing - · PDF fileStrength Training for High...

Strength Training for

High Performance

Rowing

Guidelines for periodisation, individualisation and

exercise progression

Jenny Krippner – UQ Sport

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)


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


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)


Jenny Krippner– UQ Sport Jenny Krippner – UQ Sport

Periodisation

• ‘the process of varying a training program

at regular time intervals to bring about

optimal gains in physical performance for

competition’ (Bompa, 1983)


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


Pre-Season Preparation


Competitive Season/Transition


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

• 1 2

• 2 3

• 3 4

• 4 1


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)


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


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


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


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

Anatomical Adaptation


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


General Strength

Barbell Squat Week 1: 4 sets of 10 reps

Week 2: 4 sets of 10 reps




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


Specific Strength

Barbell Deadlift Week 1: 3 sets of 8 reps





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


Maximum Strength

Barbell Back Squat Week 1: 4 sets of 5 reps





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


Power

Barbell Power Clean Week 1: 4 sets of 4 reps



Week 4: 6 sets of 1 rep


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


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


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


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


Beginner

• Scenario: Beginner athlete just starting

strength training, needs to learn

movements, gain muscle mass and build

base strength.

• Follow similar progression:


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)


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


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 Jenny Krippner – UQ Sport

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


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 Jenny Krippner – UQ Sport

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


Bench Press

• Push Up

• Db One Arm Bench Press

• Db Alt Bench Press

• Db Bench Press

• Bb Bench Press


Bench Pull

• Db Bench One Arm Row

• Cable One Arm Row

• Cable Seated Row

• Bent Over Row

• Bb Bench Pull

• Chin Ups


Front Bridge

• Elbows & toes

• Hands & Toes

• 3 Point

• Unstable (Swiss Ball, Med Ball, Etc)

• Swiss Ball Roll Outs (Feet on Ball)


Side Bridge (Left and Right)

• Side Bridge on Elbow & Feet

• Hand & Feet

• Elbow & 1 Foot raised

• Arm & 1 Foot Raised

• Weighted Side Bridge


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


Flexibility Training

• Should be performed

daily to increase

range of motion and

reduce risk of injury

• Static Stretching

• Partner Stretching

• Foam Roller

• Trigger Pointing


Questions?

Mobile: 0448 464 460

Email: [email protected]

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