Weight Room Rowing Routine

Weight Room Rowing Routine Whether you're focusing on making the cut on a rowing crew, or just want to pull you own weight in the gym, a study published in the Journal of Strength and Conditioning Research offers some valuable tips for experienced rowers looking to increase strength, power and endurance.

Scientists established the maximum rep loads of 19 elite heavyweight male rowers for the leg press and seated arm pull. Using blood lactate response, time trials and peak stroke power testing, it was determined that the ideal loads for developing 2000 meter race performance were one rep max (1RM) for power cleans, 6RM bench pulls, 5RM leg press and 60RM seated arm pulls.

True Strength Moment: This is a challenging routine for building muscle strength, power and endurance, but for best results, you'll need to follow it up with something else after 4 to 6 weeks. To see how this weight room program compares to resisted rowing on the water, check out today's Performance Blog at ABBperformance.com
Leave a Comment