2. Aerobic Capacity

Enables you to work for long durations and depends on a Foundation of Cardio-Vascular Fitness, the ability of the lungs, heart, and circulation to transport fuel to the muscles, and the number of Mitochondria available for their muscles to utilise this Oxygen, and the ability to store and utilise muscle Glycogen which the Mitochondria use together with Oxygen to generate energy. 

3. Lactate Threshold

The point at which extreme discomfort occurs when the demand for oxygen starts to rapidly exceed Oxygen Uptake,  (Related to the efficiency of lactate clearance and acidity buffering). 

4. Aerobic Power

The pace you can maintain at Maximum Oxygen Uptake (around 80-90% of 2k race pace), is a result of the amount of Oxygen the blood can carry and that the mitochondria of the muscles can extract, 

5. Glycolytic Capacity

The ability to produce lactate generating energy to initiate a short high exertion of up to 1½  minutes and to fuel muscles after the demand for Oxygen exceeds its Uptake – in effect the amount of work you can perform at a pace above your Anaerobic Threshold. 

7. Anaerobic Power

How efficiently you can utilise lactate – in effect the maximum power you can produce from it in a stroke and how rapidly the lactate is cleared.

8.   General Strength & Hypertrophy

Related to the mass and number of muscle fibres present in the body and to the ability of the central nervous system to activate them. 

9.   General Muscular Power

Work over time – the ‘Strength-Speed’ and ‘Speed Strength’ of the muscles.. 

Heavy ‘Dynamic Intent’ Lifts, usually compound movements such as the Dead Lift or the Power Clean, to improve Strength-Speed (which is particularly important for shorter race distances 500m and below).

Light High Velocity Lifts using rowing specific movements such as the squat and the rowing lift, at 50% 1RM attempting to increase the number of reps performed in a minute to improve Speed-Strength (more relevant for the 2k distance and above).

10.  General Muscular Endurance

The ability to contract the muscle many times is dependent primarily on the presence of type 1 (slow twitch) endurance fibres, and for Rowing with its high neuromuscular demand, also on type 2A fibres which while stronger also exhibit some of the endurance of slow twitch fibres.

‘Stato-Dynamic’ Lifts using Slow Contraction and prolonged Time Under Tension – counting seconds to extend the duration that slow twitch fibres are stressed in order to promote their hypertrophy and perhaps also transformation into type 2A fibres. Lift to incomplete extension so there are no stops or rests at the end of each contraction but take long (10min) rests between sets. Best done early in the season before moving to high velocity lifting.

High Rep calisthenics or light weights with adequate recovery to prevent high lactate stress.

11.  Specific Muscular Power

Peak Power, the maximum power you can produce in a single stroke, and Average Power over a number of strokes. 

Power Strokes rowing as hard as possible in sets of about ten rating very low (12-20) with complete rest between sets.

Distance Strokes – Low Stroke Rate over short distances, (100m-1k), trying to reduce the number of strokes over the same distance or trying to achieve a greater distance with the same number of strokes (10-100str) at a set stroke rate.

90% Peak Power Repeats – row for 10seconds at 90% Watts, rest 1minute. Stop when power drops below 90% for two consecutive repeats and rest 5 mins before doing another set.

Power Contrast Strokes – 6 sets of 10 strokes at High Drag, 1min recovery, 3 sets of at Low Drag, 1 min recovery. Uses Post Activation Potentiation effect to generate more power at higher rating and teaches leg drive timing and a faster connection to the speed of the flywheel.

12.  Specific Strength Endurance

The ability to sustain a high proportion of maximum power for approximately 240 strokes. 

Hard Low Stroke Rate – long durations with work per stroke around that required in a Personal Best 2k but at much lower stroke rate (16-20)

Firm Low Stroke Rate – long durations at about 80% of 2k max work per stroke, rating 18-22.

Alternating Stroke Rate – Hard Low and then Easy Moderate stroke rate each 500m or each 1k. Can be equal distances or just five hard strokes at the beginning of each 1k.

Hard Stroke Rate Variations – Ladders or Pyramids with 10stroke to 500m sections pushing up stroke rate and maintaining 2kPB pressure for lower split times at each section.

13.  Range of Motion

What determines your stroke length and the ease with which you can achieve it without working against resistance from antagonistic muscles and tendons. The points at which range of motion is most important for Rowing are: the ankles, the quadriceps or upper thighs, the glutes, and the hamstrings. 

Dynamic Flexibility Stretches (in the warmup before a training session).

Static Flexibility Stretches holding each stretch for 1 minute (after training).

14.   Force Application

 The ability to effectively transfer muscular force to the motion of the flywheel. 

Segmented Rowing: Rowing with legs only, then legs and ‘back’ (applying the glutes to finish), then legs back and delayed arms. Trains

correct sequence of larger to smaller muscle groups.

Suspending your bodyweight: Attempting to to hang off the handle with relaxed muscles and weight off the seat to the end of the stroke. Trains energy efficient transfer of body momentum to propulsion.

Single Leg Rowing: with one foot on the ground or a sliding pad. Trains application of the legs at the front of the stroke.

Low Drag Factor Rowing: using easier resistance to train quick application and instant transfer to the flywheel at the beginning of the stroke.

Force Curve Training: with monitor showing the force curve of each stroke attempt to smooth it out and apply force earlier for maximum area under the curve. 

15. Stroke Rate Capability

The ability to raise Stroke Rate is quite distinct from other forms of Rowing fitness in that it depends on low workload speed and fitness of muscles that are the antagonists of muscles used during the propulsion phase. Low Stroke Rate training, while necessary for Strength Endurance, can lead to a neglect of the ‘recovery muscles’ used to propel the handle and body forward up the slide and being unaccustomed to high stroke rate in a racing situation will add to your fatigue. 

The Pause or ‘Pick’ Drill: hands away then pause, hold the knees down and rock over then pause, slide forward and draw with straight arms and upright back locking the legs down then pause, swing back with straight arms and pause, finish the stroke with arms and hands away. Trains efficient muscle sequence and core activation. Follow with some smooth continuous rowing to transfer the sequence but eradicate the pauses.

Uphill’ Rowing with a couple of bricks under the front to incline the Erg and place more stress on recovery muscles.

Strapless Rowing to engage the core during the recovery.

Exaggerated fast hands and body away. This is only to condition the recovery muscles. (Do not race with forced hands and body).

Light Stroke Rate Variations – Ladders or Pyramids with 10stroke to 500m sections pushing up stroke rate and not necessarily maintaining pressure.

Relaxed Build-Up 5-10 stroke push without strain and look for ideal recovery ratio and rhythm.

Drag Variations several 1min repeats at High Drag Low Rate, then some at Low Drag High Rate.

Finish Pulls - repeats of 5-10 fast short finishing pulls synchronising backswing and wrist action.