Rowing

Rowing specific training

The following Sports Coach pages provide information specific to the sport of Rowing:

• Concept 2 Rowing Step Test - Monitor anaerobic threshold
• Rowing - The physical demands
• Find a Coach

Developing a training programme

You will find the following pages useful in developing your Rowing fitness training program.

Planning the training

• How to prepare your training program
• Example training program
• Performance Profiling - how to identify weaknesses in your skills

General strength development

• Circuit Training - develops strength and endurance
• Weight Training program using dumbbells
• Weight Training program using free weights and machines
• Weight Training program for sprinters - uses Olympic lifts

Developing elastic strength

• Plyometrics
• Plyometric Exercises - Arms
• Plyometric Exercises - Legs
• Plyometrics High Intensity Exercises - Legs
• Complex Training - using weights and plyometrics exercises

General conditioning

• Developing your Core Stability - Abdominals and lower back
• Conditioning exercises for the legs
• Conditioning exercises for the lower legs
• Conditioning exercises for the upper body

Agility training

Some of these pages contain performance evaluation tests but they also make good training sessions.

• 'T' Drill Test
• Agility Ladder Exercises
• 505 Agility Test
• Illinois Agility Run Test
• ZigZag Test

Speed development

• Speed Training
• Speed Reaction Drills
• Running Economy

Endurance training - cardiovascular development

• Developing your VO2max
• Interval and continuous training
• Hill training
• Training with a heart rate monitor - Training Zones

Nutrition

• Nutrition - determining your daily requirements
• What to eat when training and competing
• Nutritional tips
• Sports Drinks

Psychology

• Sports psychology
• Relaxation techniques
• Overview of mental imagery
• Mental imagery - developing the skill

Training for Rowing Today some of the most competitive rowers in the sport, right up to Olympic level, conduct much of their training indoors, on Concept 2 rowing machines and other similar equipment. Moreover, increasing numbers of athletes from other sports have come to recognise the value of integrating rowing into their year-round training and conditioning regime – boosting their all-round strength, aerobic and anaerobic fitness levels. Select this link for more information on "Training for Rowing"

Associated Pages

The following Sports Coach pages should be read in conjunction with this page:

• Rowing
• Rowing - the physical demands
• Planning the Training - 6 stages of development
• Find a Coach
• Sport/Event specific articles

Associated Books

The following books provide more information related to this topic:

• Indoor Rowing Training Guide, T. O`Neil et al.