Gym Training

Gym Training for Rowing

Circuit training, using multiple sets of various calisthenics exercises or light weights repeated with minimum recovery designed to develop cardio-vascular and muscular endurance together, was once thought essential for rowers. Today, it is generally considered useful only if you cannot get into a boat or on an ergometer. Otherwise, you are better off spending that time rowing.

Endurance lifts employing large repetitions, can, like circuit training, be useful in some circumstances, but it is generally more efficient to spend that time on a rowing machine.

However, four types of resistance training are important for rowing because they make unique contributions to the development of skeletal muscles:

1. ‘Prehab’ lifts or bodyweight calisthenics to balance antagonist muscles, exercise the core, and activate the posterior chain of muscles. (in Phase 1 & 2).

2. Strength and Hypertrophy work of the main 'propulsive' rowing muscles (eg. Deadlifts, Rowing Lifts and Squats) using sets of 5-6 reps with weights that approach failure on the last set. (in Phase 1)

3. Slow ‘Stato-Dynamic’ repetitions, of the main propulsive lifts, with less than 60% 1RM and with maximum time under tension to develop hypertrophy of high-endurance slow-twitch fibres. (in Phase 1&2) Based on the principle of blood-flow occlusion, prolonged muscle tension stimulates fibre growth by concentrating its anaerobic by-products within the skeletal muscles themselves rather than spreading them into general circulation.

4. Velocity-based Lifts, also using the main propulsive muscles, trying to increase number of moderate weight reps in half to one minute in order to increase neuro muscular coordination and power and to develop type 2A muscle fibres. (in Phase 2 & maintenance in first half of Phase 3). These can be relatively heavy ‘Dynamic Intent’ lifts for developing power for shorter racing distances of 500m or less, or light ‘Reps-per-minute’ sets for developing sprinting ability within a 2k or 1k race.

The weight used in Velocity-based Lifts should be just sufficient to require a muscle contraction rate similar to that experienced when racing (ie. if you can do more than 32 reps in the minute or 16 reps in a half minute, increase the weight). For this reason, plyometric training, which requires very fast muscle contractions, may have more limited application for rowing.

In Phase 3, Gym training need be done only once a week, without resistance increase, and at half volume, as maintenance.

A Typical Resistance Training Regime

My current gym regime focuses on three lifts corresponding with the main propulsion requirements of rowing: Bent over Dumbbell Rows, Goblet Squats, and Deadlifts. These are the lifts in which I mainly aim to increase strength during Phase 1 and 2 preparation.

These three movements I have found to be most effective and least damaging to my aged joints. For example, the Goblet Squat seems to spare my hips more than does a Back Barbell Squat. However, you could also substitute any number of exercises such as Weighted Step-ups, Zercher Squats, Front Barbell Squats, Power Cleans, and Pullups in order to train similar muscle groups.

For time efficiency, I pair them up as ‘supersets‘ with antagonist or ‘prehab’ movements to be able to work alternate muscle groups with minimum rest while their opposite is recovering. Thus sets of Goblet Squats are alternated with an abdominal movement – most effective for me have been the Janda Situps which lessen the back strain of ordinary crunches. Dead Lifts are alternated with Legs Raises, and Bent over Dumbbell Rows are alternated with Bench Presses. Additionally, I might do some Standing Dumbbell Presses alternated with Reverse Curls or ‘Hammer’ Curls with dumbbells . Other light ‘prehab’ exercises such as the plank, bird dog, arabesque, mountain climber, hip thrust, I include in the warmup. This would then constitute a ‘whole body routine’.

However, as gym workloads start to increase, I break it into two ‘split routines‘, organised around the two heaviest lifts, to be done on separate days. Thus one routine is focused on the Dead Lift and the other is focused on the Goblet Squat. It would be possible also to break it into three routines each being around one of the main lifts.

When approaching the power phase of resistance training, more dynamic compound exercises can be introduced. Dead Lifts may be substituted by Power Cleans, or by Kettlebell or Dumbbell Swings, for example. And Goblet Squats may be replaced by Squat Jumps or Drop Squats.

Increasing Range of Movement and Mobility

The Range of Movement for Rowing chiefly depends on the flexibility of 1. the Ankles, 2. the Glutes and the Piriformis, 3. the Hamstrings, and 4. the Quadriceps and Hip Flexors, and to some extent, also on the flexibility of 5. the Thoracic, scapular region.

Four or five stretches are therefore essential to perform daily. If you are particularly stiff, it may be helpful to do a comprehensive stretching routine, but any more than that tends to erode training time for other components of fitness. You may dedicate a training Block to more involved flexibility when you need it, but the following is what to do for basic maintenance when time-stretched.

Dynamic stretches such as high kicks, leg swings, and crossed legs toe touching are recommended as part of the warm up before training or competing. Static stretching is most effective after exercise.

At the end of a workout, a handy regime of static stretching can be employed on the erg itself. The Erg Glute Stretch, placing an ankle onto the other knee while sitting on the erg and pulling the knee towards the body for a count of one hundred, can be used to stretch the glute and piriformis muscle. 

Similarly, the Erg Quad & Hip Stretch, pulling one ankle back towards the glute, can stretch the quadricep. And leaning back as you do it will further stretch the hip flexors. 

The Erg Hamstring Stretch, placing one foot in the stretcher and leaning forward with a straight leg, can stretch the hamstring and improve hip rotation at the finish..

An Ankle and Calf Stretch can be done by standing up away from a wall and leaning against it with the foot placed flat. An additional Thoracic Stretch, leaning into a doorway with elbows anchored on each side of the door, can attend to the scapular region.