Junior National Team Strength
Training Program
Ed McNeely
The majority of rowers use some form of resistance training in their preparation for the
rowing season. While strength is obviously very important for a competitive rower how
strong does a rower have to be? Does is really make any difference in rowing
performance if you increase the weight you can squat from 500 lbs. to 550 lbs.?
Every sport requires a certain level of strength to achieve optimal performance.
Increasing strength beyond these levels does not necessarily improve performance and in
some instances can be detrimental to performance. Once the ideal level of strength has
been achieved the time needed to increase beyond this point could be better spent training
something else i.e. rowing technique, aerobic fitness, flexibility, or anaerobic fitness.
How Much Strength do Rowers Need?
There are several ways to determine the strength demands of a sport. A biomechanical
analysis of the forces generated on the foot stretchers, oar lock, or at the blade can
provide good information on how much force is developed with each stroke. Elite rowers
generate their highest forces on the first stroke of a race. These forces have been found to
reach 1352 N, which is roughly equal to 135 kg, for men and 1019 N or 102 kg for
women. Back in 1975, research on the East German National team indicated that the
minimum level of rowing strength required for international competition was 133 kg.
With the increases in boat speed and changes in oar technology this is undoubtedly higher
today.
A second method for determining strength goals is to base them on the strength levels of
elite competitors. Presumably, if a competitor is medalling at the Olympics or World
Championships they are strong enough to be successful. This doesn't hold true all the
time because of differences in technical efficiency and aerobic fitness but it is a good
starting point. In order to study maximal force generation at the catch Secher developed
an isometric apparatus that was adjustable so as to suit individual rowing positions. Using
Dutch Olympic, national, and club level rowers it was found that international rowers on
average generated 204 kg of force. National level rowers generated 183 kg of force and
club rowers generated 162 kg of force. Using other non-specific rowing tests – isometric
arm pull, back extension, trunk flexion and leg extension – on the same groups of
athletes, it was found that the higher the competition level of the rower the greater the
strength in all tests.
The use of non rowing tests of strength has it's pros and cons. Force application in a boat
is technically different than it is in a leg press or squat. While these tests are very good
for determining if the muscles are strong enough to do the job they don't necessarily
reflect someone's boat moving ability. Weight lifting tests do have the advantage of being
low tech, they don't require computer links to strain gauges or force plates, and easy to
administer. Concept II has developed a machine called the Dyno which works on the
same air resistance principals as the erg but can be used for strength training and testing.
This is a very well made machine and in time will probably become a standard tool for
strength testing for rowers. Unfortunately, because it has only been on the market for a
couple of years I can't provide any strength norms for it yet.
Strength and Body weight
Strength can be classified as either absolute or relative. Absolute strength represents the
maximum amount of weight that can be lifted one time. Larger people tend to have
higher absolute strength than smaller people because they carry more muscle mass.
Relative strength is the maximum amount of weight that can be lifted one time in relation
to bodyweight. Relative strength is of more importance to a rower than absolute strength.
The amount of weight in a boat affects the drag through the water. Increasing absolute
strength is of no benefit if the weight gain offsets the strength gain by increase resistance
through the water. Increasing relative strength makes it easier to accelerate the boat with
each stroke because strength has increased without increasing the drag. It is because of
the importance of relative strength that the strength goals presented here are expressed as
percentages of bodyweight.
Strength Goals
The table of goals below have been developed from the data I have collected during my
consultation with rowers from novice high school rowers to Olympic Champions as well
as from an examination of the force and strength research that has been done. Because the
goals are expressed as multiples of body weight they are applicable to both heavyweight
and lightweight rowers.
Table 1. Strength to Weight Factors for Men
Squat
Deadlift
Bench Pull
High School
U 23
Club
National
Olympic
1.0
1.0
0.7
1.3
1.3
0.9
1.4
1.4
1.05
1.7
1.7
1.2
1.9
1.9
1.3
Table 2. Strength to Weight Factors for Women
Squat
Deadlift
Bench Pull
High School
U 23
Club
National
Olympic
0.8
0.8
0.6
1.0
1.0
0.8
1.25
1.25
0.95
1.4
1.4
1.1
1.6
1.6
1.2
Using the Tables
To use the table take your body weight and multiply it by the appropriate factor. For
instance if you were a 200 lb. Male club rower you should be able to bench pull 210 lbs.
one time (200 lb. Bodyweight x 1.05 = 210). These tables are appropriate for rowers
aged 15-35. Strength normally decreases after age 35 and those under 15 should be
focusing on technique and body stability instead of maximum strength. In a future article
I will provide tables for rowers over age 35.
If you currently are able to meet these goals you can focus your training on other areas. If
you can't meet these goals strength may be one of the things holding back your
performance. Here are some pointers to help you reach your goals:
1. Take a Long Term Approach to Strength Development
Don't try to achieve these goals overnight. It may take several years for you to reach the
strength goal at each competitive level. Notice how the strength level of Olympic rowers
is twice that of the high school rower. The average age of Olympic rowers is 26-28 years
old. This gives the high school rower about 10 years to double their strength. Rapid
increases in strength are possible but won't likely be maintained from year to year.
2. Keep Everything in Perspective
Just because you haven't achieved the strength goals that I have outlined there is no
reason to panic and wildly change your program. Decreasing the amount of aerobic
training or technical training so that you can spend more time in the weight room may
help you reach your strength goal but it may not make you a better rower. Look at all
aspects of your performance before changing your program. Aerobic and technical
training are far more important than strength is to your performance. If you feel that you
are technically proficient and aerobically very fit then maybe you can decrease the time
you spend on these things until your strength level improves. Otherwise work on the
other things first.
3. Don't Over Do it
Keep strength training sessions short. Sessions that last longer than 45-60 minutes often
lead to overtraining. Shorter more frequent training sessions cause greater strength
increases than long infrequent sessions. Try to fit in 3-5, 45 minute sessions each week.
4. Focus on Strength not Strength Endurance
Until you have adequate strength, strength endurance training should be eliminated from
the program. Strength increases do not occur with the high repetition, low resistance
training common in strength endurance programs. Strength endurance training without
adequate strength only means you are getting better at being weak.
A good warm up is essential for a good workout and must be done prior to each training
session. Warm up increases muscle temperature, flexibility, strength and endurance,
making your workout more effective. There are two components to every warm up:
General Warm Up
Full body Calisthenics
A warm up starts with some full body calisthenics. Exercises like jumping jacks, rope
jumping, push ups, sit ups, and lunges are full body exercises that will increase body
temperature. These exercises should be done for a total of 2-3 minutes as the goal of
warm up is to increase temperature not create fatigue.
Stretching
Following the calisthenics you should spend 3-5 minutes doing some dynamic stretches.
Dynamic stretching is a more effective means of warm up stretching than static
stretching, meaning that rather than holding a stretch for a period of time you move
through a full range of motion and then back to your starting position immediately
without holding the stretch. This is particularly true when you are doing power training.
Several studies have shown that a static stretch immediately before power training can
significantly decrease subsequent power development. In the warm up below each of the
stretches is done 4-6 times in a dynamic fashion.
General Warm Up
10 Squat jumps - Quad stretch - 8 Walking Lunges
Hamstring stretch- 8 Push Ups- Calf Stretch
10 lateral hops- Arm Swings
Specific Warm Up
After you have completed the General Warm up you need to do a specific warm up for
the type of training that you will be doing. Keep in mind that warm up is just that warm
up not training, fatigue should be kept to a minimum during warm up otherwise the
training session will suffer.
Warming Up for Strength Training
When weight training, do at least two sets, one at 50% and one at 75% of the work
weight, before using the working weight. Very strong people need to do more sets. Many
elite powerlifters and weightlifters use six to eight warm up sets prior to opening attempts
in competition. Repetitions in warm up sets are low, 1-4, and done at a controlled speed.
Warm up sets are done for every exercise in the program, not just the first exercise.
Warming Up for Speed, Agility and Anaerobic Training
As in weight training a warm up for speed, agility and power events or training uses
warm up sets. Prior to each drill start with a walk through set that allows you to rehearse
the drill in your mind and remind you of the movements and changes of direction that
have to be made. Following the walk through perform two progressively faster trials, one
at about half speed and one at three quarter speed. Be sure to focus on good technique
during each of the warm up sets, the way you perform in warm up will be the way you
perform in the training session.
Warming Up for Aerobic Training
Since most of the aerobic training you will be doing is low intensity there isn’t a specific
portion to the warm up. If you were to do higher intensity aerobic intervals you would
start with 10 –15 minutes of light aerobic work prior to starting the interval portion on the
session.
Squat Jumps
Quad Stretch
Walking Lunges
Hamstring Stretch
Push Ups
Calf Stretch
Lateral Hops
Arm Swings
Strength training plays many roles in a training program, increasing strength, power and
speed, decreasing the chance of injury and improving technical performance. There are
several general principals that need to be followed when performing your strength
programs.
Speed
The speed of movement is noted using three numbers like 2-1-2 which coincide with the
lifting part of the exercise, a pause at the top, and the lowering part of the movement. In
the programs a speed of 2-1-2 means take two seconds to lift the weight, pause for one
second at the top and then lower the weight for two seconds. It is very important to
follow the speeds listed, strength increases are specific to the speeds used so if you train
too slow or too fast you won’t make gains at the speeds you need for hockey. For some
exercises you will see explosive listed as part of the speed notation, this means move the
weight as fast as possible for that part of the movement.
Rest Between Sets
Rest refers to the time that is taken between each set of an exercise. The rest between sets
allows your body the time to replenish the energy used during the set and plays a role in
determining the training effect. Rest periods for developing strength and maximal
strength are quite long, usually 3-5 minutes. Strength training with heavy weight and low
reps uses predominantly the anaerobic alactic energy system. The alactic energy system
relies on the energy stored in the muscles. Energy is stored in the form of ATP and CP.
These two compounds, known as the phosphagens, are available for immediate use. The
stored supply of these compounds is relatively small providing energy for about 10-15
seconds of all out strength training effort. Once all the stored energy is used up the body
requires about 3 minutes to fully replace the phosphagens. If the next set is started before
the phosphagens are fully restored the muscles will be forced to use the anaerobic lactic
energy system. This will result in a build up of lactic acid.
Lactic acid is responsible for the burning sensation in the muscles. It also causes feelings
of heaviness and fatigue. A build up of lactic acid will inhibit the quantity and quality of
work performed resulting in fewer strength gains. Unless specifically noted you should
take 3 minutes between sets.
Selecting a Weight to Use
While the rep range gives you a guideline for the amount of weight to use it is up to you
to pick the appropriate resistance for your goal and fitness level. One of the most basic
principals of training is the Overload Principal, which states that you need to continually
be increasing the physical stress on your body in order for it to continue to adapt and
bring you closer to your goals. Choose a weight that will allow you to just complete the
number of reps required for the low end of the rep range using good technique, use this
weight until you are able to perform two more reps than the required number using good
technique for all sets then increase the weight and start over again.
Junior Strength Training Program
Strength 2
Day 1
Front Squats
Cross over step
ups
Bench Pull
DB row
Alternate Leg
Curl
SB Knee tucks
SB Leg raises
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Day 2
DB Split squat
Deadlift
Day 3
Squats
Leg curl
Day 4
Overhead Squat
Romanian Deadlift
Step ups
Bench press
SB cable rotations
SB Pullover
Pulldowns
SB Pulley crunches
V-Ups
Bench Pull
SB Knee Tucks
Bent lateral raise
DB Row
SB Cable Rotations
SB Leg raises
Keep the speed controlled (1-1-1)
Rest 2-3 minutes between sets
Do Swiss ball work 1-2 times per week
Week
Day 1
Day 2
Day 3
1
3x4
3 x 10
3 x 10
2
3x4
3x4
3 x 10
3
3x4
3 x 10
3 x 10
4
3x4
3x4
3 x 10
5
3x4
3 x 10
3 x 10
6
3x4
3x4
3 x 10
7
3x4
3 x 10
3 x 10
• Do only 4 reps for push press and cleans in all weeks
Day 4
3 x 10
3x4
3 x 10
3x4
3 x 10
3x4
3 x 10
Front Squats
Crossover step ups
Bench Pull
DB Row
Alternate leg curl
SB Knee Tucks
SB Leg Raises
DB Split Squat
Deadlift
Step Ups
Bench Press
SB Cable Rotations
Bent Lateral Raise
Hip Extensions
V-Ups
SB Pullover
Pulldowns
SB Pulley Crunches
.
DB
D Row
Overhead Squat
Romanian Deadlift
Strength Testing
There are two types of strength testing. Maximal strength testing, often called 1RM,
measures the maximum amount of weight that can be lifted one time. Submaximal
repetition testing involves a lighter weight, more repetition and a formula to estimate
maximum strength.
1RM Tests
Maximum strength testing (1RM testing) can be a time consuming process. It will
normally take anywhere from 20-40 minutes per exercise to do a true max test. The
procedure is as follows:
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Warm up with a light weight that can easily be handled for 5-10 reps
Rest 2 minutes
Increase the weight by 10-20% and do a second warm up of 3-5 reps.
Rest 2 minutes
Increase the weight by another 10-20% and perform a final warm up of 2-3 reps
Rest 3-4 minutes
Increase the load by 5-10% and try one repetition
Rest 3-4 minutes
If the last attempt was successful increase the weight by 5% and try another one
repetition. If it was not successful decrease the weight by 2.5-5% and try again.
ƒ Repeat this process until only one repetition can be performed with proper
technique. Always rest 3-4 minutes between attempts.
Ideally the 1RM will be found within five sets of finishing the warm up. If it takes longer
than this fatigue may affect the accuracy of the test. Normally this type of testing is
accurate to within 5% of the true 1RM.
Estimated Tests
Estimated tests have been developed as a time efficient alternative to 1RM testing. These
tests use formulas to predict maximum strength. In most cases these tests are as accurate
as the 1RM test. They lose their accuracy with athletes who train very close to their max
for long periods at a time. The procedure is a s follows:
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Warm up with a light weight that can easily be handled for 5-10 reps
Rest 2 minutes
Increase the weight by 10-20% and do as many reps as possible. You should reach
failure between 2 and 10 reps.
ƒ Look up the weight you lifted and the number of reps you did on the chart. Where
the two meet is your 1RM
If you do more than 10 reps take a 10 minute rest, increase the weight by another 1020% and try again.
Test Exercises
If you recall from the How Strong is Strong Enough article a couple of issues ago, I
provided strength to weight factors for three lifts, the squat, deadlift, and bench pull.
These three exercises are used because they test all the muscles used in rowing, require a
minimal amount of equipment, and are very easy to standardize. They are also exercises
that should be included in most rowers training programs.
The Squat
The bar is placed across the back. The hands should
be as close together as possible, the elbows point
towards the floor and feet are slightly wider than
shoulder width apart. Back one step out of the rack,
take a deep breath and contract your abs to stabilize
your trunk and descend slowly into a squat position.
Once you reach the bottom drive with your legs and
return to a standing position.
Squat depth needs to be consistent from test to test
otherwise you won't know if you are improving. The
test should be done using a full squat (deeper than the
half squat depicted in the diagram but I don't have a
drawing of the full squat). A good guideline for depth
is your hamstrings should touch your calves. There is
a misconception that going below 90 degrees will
cause knee problems. There is no research to back up this contention only speculation.
Strength improvements are specific to the range of motion that you use. As a rower it is
vital that you achieve similar knee angles in the squat that you would achieve in the boat.
If you don't squat all the way to the bottom you won't increase your strength at the catch.
Bench Pull
Lie face down on a high bench. When you
grasp the bar arms should be straight, hands
shoulder width apart. Keeping the head,
upper body, and legs flat on the bench, pull
the weight up until it touches the bottom of
the bench. If you don't have a high bench at
your facility you can make one by taking a
flat bench and putting it on a couple of
aerobics steps. If you do this, make sure the
bench is stable and balanced before you start lifting. Try to use the same or bench each
time you test. The thickness of the bench will affect how far you have to pull and the test
results.
Deadlift
Stand in front of a bar feet shoulder width apart.
Squat down and grasp the bar with an overhand grip
i.e. palms towards you. Keeping the back flat, take a
deep breath, tighten your abs and stand up with the
weight using your legs to start the movement. It is
very important to feel the legs working in this
exercise. If you straighten the legs too soon, in a
movement similar to shooting your slide, it becomes
a back lift and could cause injury.
If you are not familiar with these lifts, take a few
weeks to practice technique before attempting any
sort of test.
Regular testing is part of any good training program.
It helps you establish goals and provides concrete
evidence about the effectiveness of the program. Strength tests need to be repeated every
training cycle or 4-6 weeks.
Strength Prediction Table
Find the weight you lifted in the left column. Find the number of reps you did with that
weight across the top. Where the point where the two meet is your 1RM.
Reps
Weight
45
50
55
60
65
70
75
80
85
90
95
100
105
110
115
120
125
130
135
140
145
150
155
160
165
170
175
180
185
190
195
200
205
2
3
4
5
6
7
8
9
10
48
53
59
64
69
75
80
85
91
96
101
107
112
117
123
128
133
139
144
149
155
160
165
171
176
181
187
192
197
203
208
213
219
49
55
60
66
71
77
82
88
93
99
104
110
115
121
126
132
137
143
148
154
159
165
170
176
181
187
192
198
203
209
214
220
225
51
57
62
68
74
79
85
91
96
102
108
113
119
125
130
136
142
147
153
158
164
170
175
181
187
192
198
204
209
215
221
226
232
52
58
64
70
76
82
87
93
99
105
111
117
122
128
134
140
146
151
157
163
169
175
181
186
192
198
204
210
216
221
227
233
239
54
60
66
72
78
84
90
96
102
108
114
120
126
132
138
144
150
156
162
168
174
180
186
192
198
204
210
216
222
228
234
240
246
55
62
68
74
80
86
92
98
105
111
117
123
129
135
142
148
154
160
166
172
178
185
191
197
203
209
215
222
228
234
240
246
252
57
63
70
76
82
88
95
101
107
114
120
126
133
139
145
152
158
164
171
177
183
190
196
202
209
215
221
228
234
240
246
253
259
58
65
71
78
84
91
97
104
110
117
123
130
136
143
149
156
162
169
175
182
188
195
201
208
214
220
227
233
240
246
253
259
266
60
67
73
80
86
93
100
106
113
120
126
133
140
146
153
160
166
173
180
186
193
200
206
213
219
226
233
239
246
253
259
266
273
Weight
210
215
220
225
230
235
240
245
250
255
260
265
270
275
280
285
290
295
300
305
310
315
320
325
330
335
340
345
350
355
360
365
370
375
380
385
390
395
400
405
2
224
229
235
240
245
251
256
261
267
272
277
282
288
293
298
304
309
314
320
325
330
336
341
346
352
357
362
368
373
378
384
389
394
400
405
410
416
421
426
432
3
231
236
242
247
253
258
264
269
275
280
286
291
297
302
308
313
319
324
330
335
341
346
352
357
363
368
374
379
385
390
396
401
407
412
418
423
429
434
440
445
4
238
243
249
255
260
266
272
277
283
289
294
300
306
311
317
323
328
334
340
345
351
357
362
368
374
379
385
391
396
402
408
413
419
425
430
436
441
447
453
458
5
245
250
256
262
268
274
280
285
291
297
303
309
315
320
326
332
338
344
350
355
361
367
373
379
384
390
396
402
408
414
419
425
431
437
443
449
454
460
466
472
6
252
258
264
270
276
282
288
294
300
305
311
317
323
329
335
341
347
353
359
365
371
377
383
389
395
401
407
413
419
425
431
437
443
449
455
461
467
473
479
485
7
259
265
271
277
283
289
295
302
308
314
320
326
332
339
345
351
357
363
369
375
382
388
394
400
406
412
419
425
431
437
443
449
455
462
468
474
480
486
492
499
8
265
272
278
284
291
297
303
310
316
322
329
335
341
348
354
360
367
373
379
386
392
398
404
411
417
423
430
436
442
449
455
461
468
474
480
487
493
499
506
512
9
272
279
285
292
298
305
311
318
324
331
337
344
350
357
363
370
376
383
389
396
402
409
415
422
428
434
441
447
454
460
467
473
480
486
493
499
506
512
519
525
10
279
286
293
299
306
313
319
326
333
339
346
352
359
366
372
379
386
392
399
406
412
419
426
432
439
446
452
459
466
472
479
485
492
499
505
512
519
525
532
539
Weight
410
415
420
425
430
435
440
445
450
2
437
442
448
453
458
464
469
474
480
3
451
456
462
467
473
478
484
489
495
4
464
470
475
481
487
492
498
504
509
5
478
483
489
495
501
507
513
518
524
6
491
497
503
509
515
521
527
533
539
7
505
511
517
523
529
535
542
548
554
8
518
525
531
537
544
550
556
562
569
9
532
538
545
551
558
564
571
577
584
10
545
552
559
565
572
579
585
592
599