Lift To Build Rowing Performance

Lift To Build Rowing Performance For those who participate in the sport of rowing, or are just interested in knowing how elite athletes should train for this sport, there aren't many studies to use as a guide. Now online research published by the Journal of Strength and Conditioning Research offers some tips for fierce competitors.

To plan out effective strength, power and muscle endurance exercises for competitive rowers, scientists determined rowing performance and one rep max (1RM) for a variety of machine and free weight movements using 19 experienced heavyweight subjects. Among their findings, weight room exercises like the leg press can be used to predict aerobic performance, and the power clean correlates well with peak stroke power.

True Strength Moment: According to this study, a good pre-season strength, power and conditioning program for rowers might be working power cleans at 1RM, bench pulls at 6RM and the leg press at 5RM. Seated arm pulling should be high-rep, low-resistance sets of 60RM. Add some 2000 meter and 500 meter runs for endurance.
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Oct 24, 2012
Wow, a reputable article on lifting for rowing. How refreshing!