Train Smart, Row Strong: How I build power and stay injury-free
Make your training smart, get stronger and injury proof yourself for competitive and recreational rowing
It’s a given that if you’re going to compete, you need to train hard. Less considered is that even if you only partake in recreational rowing, you should think about injury prevention. And when you throw in time restrictions or, as a master rower, factoring in quality rest time, then you need to work out how to train smart.
Breaking through the plateau
Many rowers focus on time in the boat and erg work, whether UT2 or UT1, depending on the season. But once you’ve developed solid technique and efficient cardio, water time alone won’t keep you progressing. You may hit a plateau or, as you age, find yourself rigging your boat and oars to a lighter gearing just to stay competitive.
The missing link: power-to-weight ratio
After eight years of sculling, my technique is solid, and my cardio has always been efficient. I eat well, rest well, and recover well – key aspects of fitness. But the real reason I move my boat fast? My power-to-weight ratio. And that doesn’t come from technique or endurance alone. It comes from weight training.
My surprisingly small training commitment
Whether it’s the height of the regatta season or the quieter winter months, my training timetable is consistent and looks like this:
- Strength training 1 – 2 times a week, for 45 – 60 minutes per session – including warm-up and stretching
- On-water sessions 1 – 2 times per week, conditions allowing.
- Erg session once a week (or twice if water sessions aren’t possible).
That’s a total of 3 – 5 sessions, land and water training, per week. Outside of regatta season, I often settle into just three sessions. I know of many other rowers who do far more training and yet, I stay strong and injury-free – because I train smart when it comes to my weight training.
Keeping it interesting and smart
What keeps gym work both interesting and effective are the different weight training plans I’ve developed for myself. My plans focus on building strength or power or endurance while targeting the exact muscles needed for rowing efficiency. To prevent injury, I also train opposing muscle groups to correct imbalances and focus on areas that may need extra work. Since most rowing club gyms lack high-tech machines, I use dumbbells, barbells, bands and body weight exercises in creative and effective ways.
Ready to Train Smarter?
Want to row stronger, stay injury-free, and keep improving – without spending hours in the gym? Let me show you how. Contact me now and start training for success.