Junior National Team Strength

Training Program

Ed McNeely
The majority of rowers use some form of resistance training in their preparation for the
rowing season. While strength is obviously very important for a competitive rower how
strong does a rower have to be? Does is really make any difference in rowing
performance if you increase the weight you can squat from 500 lbs. to 550 lbs.?

Every sport requires a certain level of strength to achieve optimal performance.

Increasing strength beyond these levels does not necessarily improve performance and in
some instances can be detrimental to performance. Once the ideal level of strength has
been achieved the time needed to increase beyond this point could be better spent training
something else i.e. rowing technique, aerobic fitness, flexibility, or anaerobic fitness.

How Much Strength do Rowers Need?

There are several ways to determine the strength demands of a sport. A biomechanical
analysis of the forces generated on the foot stretchers, oar lock, or at the blade can
provide good information on how much force is developed with each stroke. Elite rowers
generate their highest forces on the first stroke of a race. These forces have been found to
reach 1352 N, which is roughly equal to 135 kg, for men and 1019 N or 102 kg for
women. Back in 1975, research on the East German National team indicated that the
minimum level of rowing strength required for international competition was 133 kg.
With the increases in boat speed and changes in oar technology this is undoubtedly higher
today.

A second method for determining strength goals is to base them on the strength levels of
elite competitors. Presumably, if a competitor is medalling at the Olympics or World
Championships they are strong enough to be successful. This doesn't hold true all the
time because of differences in technical efficiency and aerobic fitness but it is a good
starting point. In order to study maximal force generation at the catch Secher developed
an isometric apparatus that was adjustable so as to suit individual rowing positions. Using
Dutch Olympic, national, and club level rowers it was found that international rowers on
average generated 204 kg of force. National level rowers generated 183 kg of force and
club rowers generated 162 kg of force. Using other non-specific rowing tests isometric
arm pull, back extension, trunk flexion and leg extension on the same groups of
athletes, it was found that the higher the competition level of the rower the greater the
strength in all tests.

The use of non rowing tests of strength has it's pros and cons. Force application in a boat
is technically different than it is in a leg press or squat. While these tests are very good
for determining if the muscles are strong enough to do the job they don't necessarily
reflect someone's boat moving ability. Weight lifting tests do have the advantage of being
low tech, they don't require computer links to strain gauges or force plates, and easy to
administer. Concept II has developed a machine called the Dyno which works on the
same air resistance principals as the erg but can be used for strength training and testing.
This is a very well made machine and in time will probably become a standard tool for
strength testing for rowers. Unfortunately, because it has only been on the market for a
couple of years I can't provide any strength norms for it yet.
Strength and Body weight
Strength can be classified as either absolute or relative. Absolute strength represents the
maximum amount of weight that can be lifted one time. Larger people tend to have
higher absolute strength than smaller people because they carry more muscle mass.
Relative strength is the maximum amount of weight that can be lifted one time in relation
to bodyweight. Relative strength is of more importance to a rower than absolute strength.
The amount of weight in a boat affects the drag through the water. Increasing absolute
strength is of no benefit if the weight gain offsets the strength gain by increase resistance
through the water. Increasing relative strength makes it easier to accelerate the boat with
each stroke because strength has increased without increasing the drag. It is because of
the importance of relative strength that the strength goals presented here are expressed as
percentages of bodyweight.

Strength Goals
The table of goals below have been developed from the data I have collected during my
consultation with rowers from novice high school rowers to Olympic Champions as well
as from an examination of the force and strength research that has been done. Because the
goals are expressed as multiples of body weight they are applicable to both heavyweight
and lightweight rowers.

Table 1. Strength to Weight Factors for Men

High School U 23 Club National Olympic

Squat 1.0 1.3 1.4 1.7 1.9
Deadlift 1.0 1.3 1.4 1.7 1.9
Bench Pull 0.7 0.9 1.05 1.2 1.3

Table 2. Strength to Weight Factors for Women

High School U 23 Club National Olympic

Squat 0.8 1.0 1.25 1.4 1.6
Deadlift 0.8 1.0 1.25 1.4 1.6
Bench Pull 0.6 0.8 0.95 1.1 1.2

Using the Tables

To use the table take your body weight and multiply it by the appropriate factor. For
instance if you were a 200 lb. Male club rower you should be able to bench pull 210 lbs.
one time (200 lb. Bodyweight x 1.05 = 210). These tables are appropriate for rowers
aged 15-35. Strength normally decreases after age 35 and those under 15 should be
focusing on technique and body stability instead of maximum strength. In a future article
I will provide tables for rowers over age 35.

If you currently are able to meet these goals you can focus your training on other areas. If
you can't meet these goals strength may be one of the things holding back your
performance. Here are some pointers to help you reach your goals:

1. Take a Long Term Approach to Strength Development

Don't try to achieve these goals overnight. It may take several years for you to reach the
strength goal at each competitive level. Notice how the strength level of Olympic rowers
is twice that of the high school rower. The average age of Olympic rowers is 26-28 years
old. This gives the high school rower about 10 years to double their strength. Rapid
increases in strength are possible but won't likely be maintained from year to year.

2. Keep Everything in Perspective

Just because you haven't achieved the strength goals that I have outlined there is no
reason to panic and wildly change your program. Decreasing the amount of aerobic
training or technical training so that you can spend more time in the weight room may
help you reach your strength goal but it may not make you a better rower. Look at all
aspects of your performance before changing your program. Aerobic and technical
training are far more important than strength is to your performance. If you feel that you
are technically proficient and aerobically very fit then maybe you can decrease the time
you spend on these things until your strength level improves. Otherwise work on the
other things first.

3. Don't Over Do it

Keep strength training sessions short. Sessions that last longer than 45-60 minutes often
lead to overtraining. Shorter more frequent training sessions cause greater strength
increases than long infrequent sessions. Try to fit in 3-5, 45 minute sessions each week.

4. Focus on Strength not Strength Endurance

Until you have adequate strength, strength endurance training should be eliminated from
the program. Strength increases do not occur with the high repetition, low resistance
training common in strength endurance programs. Strength endurance training without
adequate strength only means you are getting better at being weak.
A good warm up is essential for a good workout and must be done prior to each training
session. Warm up increases muscle temperature, flexibility, strength and endurance,
making your workout more effective. There are two components to every warm up:

General Warm Up
Full body Calisthenics

A warm up starts with some full body calisthenics. Exercises like jumping jacks, rope
jumping, push ups, sit ups, and lunges are full body exercises that will increase body
temperature. These exercises should be done for a total of 2-3 minutes as the goal of
warm up is to increase temperature not create fatigue.

Stretching

Following the calisthenics you should spend 3-5 minutes doing some dynamic stretches.
Dynamic stretching is a more effective means of warm up stretching than static
stretching, meaning that rather than holding a stretch for a period of time you move
through a full range of motion and then back to your starting position immediately
without holding the stretch. This is particularly true when you are doing power training.
Several studies have shown that a static stretch immediately before power training can
significantly decrease subsequent power development. In the warm up below each of the
stretches is done 4-6 times in a dynamic fashion.

General Warm Up
10 Squat jumps - Quad stretch - 8 Walking Lunges
Hamstring stretch- 8 Push Ups- Calf Stretch
10 lateral hops- Arm Swings

Specific Warm Up

After you have completed the General Warm up you need to do a specific warm up for
the type of training that you will be doing. Keep in mind that warm up is just that warm
up not training, fatigue should be kept to a minimum during warm up otherwise the
training session will suffer.
 Warming Up for Strength Training

When weight training, do at least two sets, one at 50% and one at 75% of the work
weight, before using the working weight. Very strong people need to do more sets. Many
elite powerlifters and weightlifters use six to eight warm up sets prior to opening attempts
in competition. Repetitions in warm up sets are low, 1-4, and done at a controlled speed.
Warm up sets are done for every exercise in the program, not just the first exercise.

Warming Up for Speed, Agility and Anaerobic Training

As in weight training a warm up for speed, agility and power events or training uses
warm up sets. Prior to each drill start with a walk through set that allows you to rehearse
the drill in your mind and remind you of the movements and changes of direction that
have to be made. Following the walk through perform two progressively faster trials, one
at about half speed and one at three quarter speed. Be sure to focus on good technique
during each of the warm up sets, the way you perform in warm up will be the way you
perform in the training session.

Warming Up for Aerobic Training

Since most of the aerobic training you will be doing is low intensity there isnt a specific
portion to the warm up. If you were to do higher intensity aerobic intervals you would
start with 10 15 minutes of light aerobic work prior to starting the interval portion on the
session.

Squat Jumps Quad Stretch Walking Lunges

Hamstring Stretch Push Ups Calf Stretch

Lateral Hops Arm Swings

Strength training plays many roles in a training program, increasing strength, power and
speed, decreasing the chance of injury and improving technical performance. There are
several general principals that need to be followed when performing your strength
programs.

Speed
The speed of movement is noted using three numbers like 2-1-2 which coincide with the
lifting part of the exercise, a pause at the top, and the lowering part of the movement. In
the programs a speed of 2-1-2 means take two seconds to lift the weight, pause for one
second at the top and then lower the weight for two seconds. It is very important to
follow the speeds listed, strength increases are specific to the speeds used so if you train
too slow or too fast you wont make gains at the speeds you need for hockey. For some
exercises you will see explosive listed as part of the speed notation, this means move the
weight as fast as possible for that part of the movement.

Rest Between Sets

Rest refers to the time that is taken between each set of an exercise. The rest between sets
allows your body the time to replenish the energy used during the set and plays a role in
determining the training effect. Rest periods for developing strength and maximal
strength are quite long, usually 3-5 minutes. Strength training with heavy weight and low
reps uses predominantly the anaerobic alactic energy system. The alactic energy system
relies on the energy stored in the muscles. Energy is stored in the form of ATP and CP.
These two compounds, known as the phosphagens, are available for immediate use. The
stored supply of these compounds is relatively small providing energy for about 10-15
seconds of all out strength training effort. Once all the stored energy is used up the body
requires about 3 minutes to fully replace the phosphagens. If the next set is started before
the phosphagens are fully restored the muscles will be forced to use the anaerobic lactic
energy system. This will result in a build up of lactic acid.

Lactic acid is responsible for the burning sensation in the muscles. It also causes feelings
of heaviness and fatigue. A build up of lactic acid will inhibit the quantity and quality of
work performed resulting in fewer strength gains. Unless specifically noted you should
take 3 minutes between sets.

Selecting a Weight to Use

While the rep range gives you a guideline for the amount of weight to use it is up to you
to pick the appropriate resistance for your goal and fitness level. One of the most basic
principals of training is the Overload Principal, which states that you need to continually
be increasing the physical stress on your body in order for it to continue to adapt and
bring you closer to your goals. Choose a weight that will allow you to just complete the
number of reps required for the low end of the rep range using good technique, use this
weight until you are able to perform two more reps than the required number using good
technique for all sets then increase the weight and start over again.
 Junior Strength Training Program
Strength 2

Day 1 Day 2 Day 3 Day 4

Front Squats DB Split squat Squats Overhead Squat
Cross over step Deadlift Leg curl Romanian Deadlift
ups
Bench Pull Step ups SB Pullover V-Ups
DB row Bench press Pulldowns Bench Pull
Alternate Leg SB cable rotations SB Pulley crunches SB Knee Tucks
Curl
SB Knee tucks Bent lateral raise DB Row SB Cable Rotations
SB Leg raises SB Leg raises

Keep the speed controlled (1-1-1)

Rest 2-3 minutes between sets
Do Swiss ball work 1-2 times per week

Week Day 1 Day 2 Day 3 Day 4

1 3x4 3 x 10 3 x 10 3 x 10
2 3x4 3x4 3 x 10 3x4
3 3x4 3 x 10 3 x 10 3 x 10
4 3x4 3x4 3 x 10 3x4
5 3x4 3 x 10 3 x 10 3 x 10
6 3x4 3x4 3 x 10 3x4
7 3x4 3 x 10 3 x 10 3 x 10
Do only 4 reps for push press and cleans in all weeks
Front Squats Crossover step ups Bench Pull

DB Row Alternate leg curl SB Knee Tucks

SB Leg Raises DB Split Squat Deadlift

Step Ups Bench Press SB Cable Rotations

Bent Lateral Raise Hip Extensions V-Ups

SB Pullover Pulldowns SB Pulley Crunches

DB
D Row Overhead Squat Romanian Deadlift
Strength Testing
There are two types of strength testing. Maximal strength testing, often called 1RM,
measures the maximum amount of weight that can be lifted one time. Submaximal
repetition testing involves a lighter weight, more repetition and a formula to estimate
maximum strength.

1RM Tests
Maximum strength testing (1RM testing) can be a time consuming process. It will
normally take anywhere from 20-40 minutes per exercise to do a true max test. The
procedure is as follows:

Warm up with a light weight that can easily be handled for 5-10 reps
Rest 2 minutes
Increase the weight by 10-20% and do a second warm up of 3-5 reps.
Rest 2 minutes
Increase the weight by another 10-20% and perform a final warm up of 2-3 reps
Rest 3-4 minutes
Increase the load by 5-10% and try one repetition
Rest 3-4 minutes
If the last attempt was successful increase the weight by 5% and try another one
repetition. If it was not successful decrease the weight by 2.5-5% and try again.
Repeat this process until only one repetition can be performed with proper
technique. Always rest 3-4 minutes between attempts.

Ideally the 1RM will be found within five sets of finishing the warm up. If it takes longer
than this fatigue may affect the accuracy of the test. Normally this type of testing is
accurate to within 5% of the true 1RM.

Estimated Tests
Estimated tests have been developed as a time efficient alternative to 1RM testing. These
tests use formulas to predict maximum strength. In most cases these tests are as accurate
as the 1RM test. They lose their accuracy with athletes who train very close to their max
for long periods at a time. The procedure is a s follows:

Warm up with a light weight that can easily be handled for 5-10 reps
Rest 2 minutes
Increase the weight by 10-20% and do as many reps as possible. You should reach
failure between 2 and 10 reps.
Look up the weight you lifted and the number of reps you did on the chart. Where
the two meet is your 1RM

If you do more than 10 reps take a 10 minute rest, increase the weight by another 10-
20% and try again.
Test Exercises
If you recall from the How Strong is Strong Enough article a couple of issues ago, I
provided strength to weight factors for three lifts, the squat, deadlift, and bench pull.
These three exercises are used because they test all the muscles used in rowing, require a
minimal amount of equipment, and are very easy to standardize. They are also exercises
that should be included in most rowers training programs.

The Squat

The bar is placed across the back. The hands should

be as close together as possible, the elbows point
towards the floor and feet are slightly wider than
shoulder width apart. Back one step out of the rack,
take a deep breath and contract your abs to stabilize
your trunk and descend slowly into a squat position.
Once you reach the bottom drive with your legs and
return to a standing position.

Squat depth needs to be consistent from test to test

otherwise you won't know if you are improving. The
test should be done using a full squat (deeper than the
half squat depicted in the diagram but I don't have a
drawing of the full squat). A good guideline for depth
is your hamstrings should touch your calves. There is
a misconception that going below 90 degrees will
cause knee problems. There is no research to back up this contention only speculation.
Strength improvements are specific to the range of motion that you use. As a rower it is
vital that you achieve similar knee angles in the squat that you would achieve in the boat.
If you don't squat all the way to the bottom you won't increase your strength at the catch.
Bench Pull

Lie face down on a high bench. When you

grasp the bar arms should be straight, hands
shoulder width apart. Keeping the head,
upper body, and legs flat on the bench, pull
the weight up until it touches the bottom of
the bench. If you don't have a high bench at
your facility you can make one by taking a
flat bench and putting it on a couple of
aerobics steps. If you do this, make sure the
bench is stable and balanced before you start lifting. Try to use the same or bench each
time you test. The thickness of the bench will affect how far you have to pull and the test
results.

Deadlift

Stand in front of a bar feet shoulder width apart.

Squat down and grasp the bar with an overhand grip
i.e. palms towards you. Keeping the back flat, take a
deep breath, tighten your abs and stand up with the
weight using your legs to start the movement. It is
very important to feel the legs working in this
exercise. If you straighten the legs too soon, in a
movement similar to shooting your slide, it becomes
a back lift and could cause injury.

If you are not familiar with these lifts, take a few

weeks to practice technique before attempting any
sort of test.

Regular testing is part of any good training program.

It helps you establish goals and provides concrete
evidence about the effectiveness of the program. Strength tests need to be repeated every
training cycle or 4-6 weeks.
Strength Prediction Table
Find the weight you lifted in the left column. Find the number of reps you did with that
weight across the top. Where the point where the two meet is your 1RM.

Reps 2 3 4 5 6 7 8 9 10
Weight
45 48 49 51 52 54 55 57 58 60
50 53 55 57 58 60 62 63 65 67
55 59 60 62 64 66 68 70 71 73
60 64 66 68 70 72 74 76 78 80
65 69 71 74 76 78 80 82 84 86
70 75 77 79 82 84 86 88 91 93
75 80 82 85 87 90 92 95 97 100
80 85 88 91 93 96 98 101 104 106
85 91 93 96 99 102 105 107 110 113
90 96 99 102 105 108 111 114 117 120
95 101 104 108 111 114 117 120 123 126
100 107 110 113 117 120 123 126 130 133
105 112 115 119 122 126 129 133 136 140
110 117 121 125 128 132 135 139 143 146
115 123 126 130 134 138 142 145 149 153
120 128 132 136 140 144 148 152 156 160
125 133 137 142 146 150 154 158 162 166
130 139 143 147 151 156 160 164 169 173
135 144 148 153 157 162 166 171 175 180
140 149 154 158 163 168 172 177 182 186
145 155 159 164 169 174 178 183 188 193
150 160 165 170 175 180 185 190 195 200
155 165 170 175 181 186 191 196 201 206
160 171 176 181 186 192 197 202 208 213
165 176 181 187 192 198 203 209 214 219
170 181 187 192 198 204 209 215 220 226
175 187 192 198 204 210 215 221 227 233
180 192 198 204 210 216 222 228 233 239
185 197 203 209 216 222 228 234 240 246
190 203 209 215 221 228 234 240 246 253
195 208 214 221 227 234 240 246 253 259
200 213 220 226 233 240 246 253 259 266
205 219 225 232 239 246 252 259 266 273
Weight 2 3 4 5 6 7 8 9 10
210 224 231 238 245 252 259 265 272 279
215 229 236 243 250 258 265 272 279 286
220 235 242 249 256 264 271 278 285 293
225 240 247 255 262 270 277 284 292 299
230 245 253 260 268 276 283 291 298 306
235 251 258 266 274 282 289 297 305 313
240 256 264 272 280 288 295 303 311 319
245 261 269 277 285 294 302 310 318 326
250 267 275 283 291 300 308 316 324 333
255 272 280 289 297 305 314 322 331 339
260 277 286 294 303 311 320 329 337 346
265 282 291 300 309 317 326 335 344 352
270 288 297 306 315 323 332 341 350 359
275 293 302 311 320 329 339 348 357 366
280 298 308 317 326 335 345 354 363 372
285 304 313 323 332 341 351 360 370 379
290 309 319 328 338 347 357 367 376 386
295 314 324 334 344 353 363 373 383 392
300 320 330 340 350 359 369 379 389 399
305 325 335 345 355 365 375 386 396 406
310 330 341 351 361 371 382 392 402 412
315 336 346 357 367 377 388 398 409 419
320 341 352 362 373 383 394 404 415 426
325 346 357 368 379 389 400 411 422 432
330 352 363 374 384 395 406 417 428 439
335 357 368 379 390 401 412 423 434 446
340 362 374 385 396 407 419 430 441 452
345 368 379 391 402 413 425 436 447 459
350 373 385 396 408 419 431 442 454 466
355 378 390 402 414 425 437 449 460 472
360 384 396 408 419 431 443 455 467 479
365 389 401 413 425 437 449 461 473 485
370 394 407 419 431 443 455 468 480 492
375 400 412 425 437 449 462 474 486 499
380 405 418 430 443 455 468 480 493 505
385 410 423 436 449 461 474 487 499 512
390 416 429 441 454 467 480 493 506 519
395 421 434 447 460 473 486 499 512 525
400 426 440 453 466 479 492 506 519 532
405 432 445 458 472 485 499 512 525 539
Weight 2 3 4 5 6 7 8 9 10
410 437 451 464 478 491 505 518 532 545
415 442 456 470 483 497 511 525 538 552
420 448 462 475 489 503 517 531 545 559
425 453 467 481 495 509 523 537 551 565
430 458 473 487 501 515 529 544 558 572
435 464 478 492 507 521 535 550 564 579
440 469 484 498 513 527 542 556 571 585
445 474 489 504 518 533 548 562 577 592
450 480 495 509 524 539 554 569 584 599