Strength and Conditioning for Rowing

Strength and Conditioning
for Rowing
Jürgen Grobler
Powerful Inter-muscular Co-ordination
Pressing movements
Pulling movements
Trunk Strength/Stability
Leg Strength
Triple Extension
Single leg-imbalances
Hip Extension
Hamstring-Glutes
Overview
ROWING:STRENGTH-ENDURANCE
SPORT
• How we use strength and conditioning
programmes (Land/Water)
• Main components of a program
• Example of exercises
• Principles of Training
• Putting it all together
Why do gym training?
• Strength training as basis for rowing
performance
• Improve muscular endurance
• Improve strength
• Improve power
• Gain muscle mass
• Address areas of weakness /
imbalances(antagonisten) and prevent injury
Principles of Training
• Overload
• Progression
• Specificity
• Variation
• Individuality
• Reversibility
Bilateral Leg Exercises
Leg Press
Back Squat
Front Squat
Single leg Exercise
Step Up
Split Squat
Single Leg Squat
Lunge
Hip Extension
Back Ext
Deadlift
Stiff Leg Deadlift
Goodmorning
Pulling Exercises
Bench Pull
Bent Over Row
Single Arm DB Row
Supine Pull Up
Pull Up
Pressing Exercises
Press Up
Bench Press
Swiss Ball DB Press
Shoulder Press
Trunk Exercises
Plank
Side Plank
Opposite Arm and Leg Raise
Glute Bridge
Leg Ext
V-Sit Hold
Russian Twist
Wipers
Power Clean
Strength Training Continuim
Strength
Reps
1-5
Int
95-85%
Rest
3-5min
Force
High
Vel
Slow
Volume Low
Rec
48hrs
Power
3-12
80-30%
3-5min
High-Low
High
Low
24-48hrs
Hypertrophy
8-15
80-70%
1min
Med
Med
High
48-72hrs
Endurance
15+
<70%
<60sec
Low
High-Low
High
24hrs
Warm Up
• To prepare the body for the session
• Dynamic movements – lunges, squats etc
to improve mobility
• Activation exercises for the glutes / core
• Flexibility exercises for ‘tight’ muscles –
hip flexors
Strength Session
Power Cleans
Back Squats
Bench Pull
Stiff Leg Deadlift
Bench Press
Step ups
4x6
4x8
4x8
4x8
4x8
4x8
Strength Session
75%
80%
85%
90%
95%
97%
100%
100%+
Bench pull
12
8
5
3
1
1
1
1
32
Bench press
12
8
5
3
1
1
1
1
32
Power clean
8
6
4
2
1
1
150Kg
4x15
Leg press
>
22
60
Endurance Circuit
Power Cleans
15
Bench Pulls
Press Ups
Squats
Wipers
Leg Press
Seated Row
Bench Press
Jumps
Plank Hold
Lat Pulldowns
Lunges
30
30
30
30
30
30
30
20
1min
30
30
Endurance Circuit
35x
•
Dorsal raises with twist and 3’’ hold
20x
•
Lateral pulls to the neck
50 kg
20x
20x
•
“Windscreen wiper”
7.5 kg
15x
20x
•
Bench pulls
45 kg
25x
•
Leg extension
•
Crunch sit ups (leg crossed l+r)
20x
•
Upper body rotation with 15kg
20x
•
Expander
25x
•
“Dyno” Leg drive
15x
•
Leg press
20x
•
D-squats with arm pulls 2x15 kg
20x
•
Bench pulls
Rate:>26
•
Swiss ball angel
•
Squat box- jumps
•
Ergo R:26
•
Bench press
52.5 kg
2x2.5 kg
<1:35.0
110 kg
Total:
J.Grobler
Chief Coach
Rate:>30
42.5 kg
50-60 kg
320 x 4 = 1280 Reps
15 kg 10x
30x
15x
Concluding Remarks
• Gym training has a variety of purposes
• Train movements not muscles
• Mobility & Posture
• Use your coaching eye