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Strength Training:
How To

As always at Edge Rowing, we aim to provide people with the tools to progress and reach their potential free of charge. If you like to take your progression to the next level, check out our Personalised Coaching page or CONTACT US for any other questions!

This page covers how to structure basic Strength training programmes for rowing.

We will cover basic formatting and programming of Strength Training within a Rowing or Indoor Rowing programme. 

There will also be different formats of programmes depending on different time constraints for different people.

Formats, Exercises and Structure

Generally, there are two formats of strength programming. One where every strength session is a “full body” workout, targeting both lower and upper body exercises. The other where the strength sessions are split into one upper body session and one lower body session. 

The full body strength sessions are better for those who are pressed for time and can only manage one or two strength sessions per week. 

The upper and lower split strength sessions are more ideal, but require a commitment of 3 or 4 strength sessions per week. Splitting the strength sessions allows more targeting of muscle groups and also allows the muscles adequate time to recover. 

Allow for maximum amount of days rest between Strength Training days. For example, for Programme A below, Day 1 could be a Monday and Day 2 could be a Thursday.

Programme A:

Day 1 – FULL BODY DAY

Day 2 – FULL BODY DAY

(Make sure that when designing your programme for A, that each Full Body Day has no similar exercises)

Programme B:

Day 1 – UPPER BODY DAY

Day 2 – LOWER BODY DAY

Day 3 – FULL BODY DAY

 

Programme C:

Day 1 – UPPER BODY DAY

Day 2 – LOWER BODY DAY

Day 3 – UPPER BODY DAY

Day 4 – LOWER BODY DAY

Planning Sets and Reps

Generally, keep sets for exercises to around 3 – 4 with 1 or 2 warm up sets. 

Keep repetitions of exercises the same for 4 week blocks. Start with higher reps for a 4-week block and then work down to higher weights with less reps, each 4 week block.

For example, for a given exercise, perform 3 sets of 12 reps and keep that the same for 4 weeks. Then, do 4 weeks of 3 sets of 8 reps and then 4 weeks of 3 sets of 4 reps.

At the beginning of each 4 week block, start with a manageable weight, and build each week.

Explosive exercises should always be kept to less than 5 reps.

For Beginners: 

Proceed with caution. Your first 4 to 6 weeks of lifting and strength training should have a massive focus on technique, range of motion and control. DO NOT TRY AND LIFT HEAVY AT THE START. You will benefit far more from having a technical emphasis at the start. You will build strength in a full range that wll be the base to then move on to lifting heavy weights. The biggest benefit of Strength Training is the injury prevention, if you do not properly introduce yourself to Strength Training and jump in to soon, you can have the opposite effect and injure yourself.

For more information and individualisation, contact us for one on one coaching to maximise your potential!