Strength training plays an important role in enhancing the overall performance of a rower performance by improving their ability to generate force, accelerate force production, and build mass muscles. As Peter A Derow says, strength training also helps activating muscles that might not be fully engaged during the rowing stroke, to ensure a more balanced training session. A well-planned strength training program helps in improving athletic coordination and leads to improved rowing efficiency. It also helps in improving endurance and injury prevention by reinforcing muscular stability and joint resilience.
Peter A Derow sheds light on why rowers must add strength training to their routine
Integrating strength training into the workout routine helps rowers to optimize their technique and maintain peak physical condition. It can also help minimize weaknesses that could hinder performance or lead to imbalances over time.
Rowers largely focus on improving their technique and endurance on the water during ‘on-water’ rowing season. Even though these are essential aspects of a training routine, competitive rowers must also prioritize resistance and strength training. Targeted strength workouts can help rowers to improve their erg scores, enhance performance and row faster. There are many ways in which strength training benefits rowers.
- Improved muscle strength and power: Weight training helps in increasing muscle mass. The stronger one’s muscles are, the more power shall they have. This power can be useful in carrying a person throughout the rowing workout. For competitive rowers, this can especially provide an advantage over competitors who lack such type of intense power.
- Increased muscle endurance: Incorporating strength exercises into the rowing workout helps people to exercise for a longer period of time. As the overall fitness levels of a person increase, they are able to engage in extended exercise sessions.
- Reduced injury risk: Inflation of wrist tendons, lower back or knee pain, and rib stress fractures are among the most common rowing injuries. Adding strength exercises to the training routine of the rowers can help reduce their risk of injury. Stronger muscle mass would be better at supporting proper form and technique.
- Boosts rowing performance: Strength training helps rowers to perform better. It helps them to row at faster speeds, and particularly perform more forward-backward repetitions in less time. Stronger muscles also contribute to improved rowing technique.
As per Peter A Derow mentions, strength training is beneficial for both rowing in the water and improving erg scores. It helps one to develop strength in the key muscle groups used in rowing, particularly the legs, back, and core. It improves the ability of the rower to generate greater force with each stroke, leading to a noticeable increase in output during erg sessions as well. Developing stronger muscles also improves endurance, enabling rowers to sustain power over extended periods without experiencing premature fatigue. A well-conditioned, stronger body allows for more efficient and effective strokes on the erg.
For optimal rowing performance, rowers should consider including strength training in a workout schedule 2-4 times per week. It is also essential to allow at least 24 hours of recovery between sessions to ensure proper muscle repair and growth.
