Ask The Experts
What is a good weight training programme for rowers?
Weight Training
The biggest difference between traditional weight training and the alternative programme is in the periodisation where the traditional periods are replaced by six week rotating blocks. The first block equates to the transition period and so only needs to be completed once at the commencement of the programme. After this on completion of week 24 the programme continues on week 7. This is done so that the physiological benefits developed over the block are carried over into the next block. By returning to the beginning, a positive upward spiral is created. The changes between the blocks are less dramatic than those of traditional weight training further aiding the upward spiral. All the sessions are circuit format and involve all twelve exercises. Also the difference in the loading through the periods is less than in traditional weight training.
Methodology
Block 1 Weeks 1-6
This period addresses basic fitness levels as well as the development of the aerobic system. Load the weight bars sufficiently so that each exercise can be comfortably carried out continuously for one minute. At the end of one minute move onto the next exercise as swiftly as possible so the circuit flows. Total work time is from 24 up to 48mins non-stops at a pace of 75%-80%MHR. Two complete circuits should be completed in the first two weeks with a third added for week three and four and finally four full circuits on weeks five and six. Special attention needs to be paid to the correct execution of the exercises.
Block 2 Weeks 7-12
The focus changes to specific strength training. The weight on the bar is increased so that the athlete can complete repeated lifts at a given rate for a period of twenty seconds during which time the heart rate will rise to max. At the end of twenty seconds the athlete should not be able to complete another lift. Rest for twenty seconds and repeat before moving onto the next exercise. One minute is allowed for changes between the exercises. As the athlete improves, incremental increases in the loading is achieved by either increasing the weight up to the maximum as shown in the table or increasing the rate of lifting. These increases should only be applied when the athlete can complete the twenty seconds without any loss of technique.
Block 3 Week 13-18
This is the specific power phase where the weight is reduced. This is so that the athlete can complete forty-five seconds of continuous rhythmic exercise at a given rate at each station. At the end of which the athlete moves onto the next exercise without stopping. This gives a total of eight minutes work during which time the heart rate will rise to 85-95% HRM so that total time and heart rate reflect the demands of a 2000m race. Rest for two minutes at the end of each complete circuit.Three complete circuits should be completed in the first three weeks with a fourth added for weeks 4, 5 and 6.
Weeks 19-24. The final phase deals with speed, which, along with strength are the components of power. Keeping the weight the same as the previous session, the time on each exercise is reduced to fifteen seconds during which time the athlete tries to carry out as many repetitions as possible whilst maintaining good technique. At the end of fifteen seconds rest for fifteen seconds and repeat. For the first three weeks a total of three sets are carried out on each exercise before moving onto the next until one complete circuit is completed. One minute is allowed for change over. Week's 4,5and 6 the time on each exercise are reduced to ten seconds with ten seconds rest and the number of circuits is increased to two.
The Exercises
Exercise 1. High pulls. Bar with between 15-30 kgs.� Stand with feet apart under the bar. Lean forward with your back flat and bend the knees. Grip the bar with hands outside of the knees and knuckles forward. Stand up bringing the bar up to your chin in a straight line close to the body. Lower the bar to the thighs� then bend the legs and return to the start position.
Exercise 2. Press Behind-neck. Bar with between 15-30kgs. Start with the bar behind your neck across the shoulders. Extend the arms upwards and hold the bar overhead. Bring back to the start position and repeat.
Exercise 3. Front Curl. Bar 15-30kgs. Hold the bar in front of you� on your thighs with the palms of the hand pointing upwards. Bend your arms upward bringing the bar to the chest as close to the body as possible. Lower in a controlled manner back to the start position.
Exercise 4. Bent-over Rowing. Stand feet apart holding the bar knuckles forward. Bend forward with the back flat and let the bar hang. Holding this position bend the arms raising the bar to the chest the lower to the start position.
Exercise 5. Lateral Dips (right hand). Dumbbell 15-30kgs. Standing feet well apart with the left hand on your hip and your right hand holding the dumbbell. Bend to the right.
Exercise 6. Lateral Dips (left hand). Carried out as above having changed hands.
Exercise 7. Squat. Bar with 15-30kgs. Stand feet apart with the bar behind your neck. Sink down keeping the back flat until your thighs are horizontal. Rise up onto your toes then back to the start position.
Exercise 8. Bench Press. Bar 15-30kgs. Lying flat on your back on a firm bench, knees bent and feet on the floor, let the bar rest across your chest. Hold the bar with your palms forward and your arms bent then extend your arms upwards and hold the bar above your head in line with your eyes. Lower the bar to the start position.
Exercise 9. Clean and Press. Bar 15-30kgs. Stand feet apart with your toes under the bar. Crouch down keeping the back flat and grasp the bat with the knuckles facing forward. Stand erect pulling the bar straight up close to the body until it rests across the top of your chest. Press up with your arms and hold the bar at arms length above the head then bend the arms and bring the bar back across the chest. Lower the bar close to the body down to the thighs then bend the legs keeping the back flat lowering the bar to the floor.
Exercise 10. Jack-knife Crunch. Lie flat on your back on the floor with your arms stretched overhead. Raise your legs, trunk and arms simultaneously to balance on your hips, bringing your arms forward as though attempting to grasp your ankles.
Exercise 11. Bench pull. Bar 15-30kgs. Lay face down on a bench with the arms hanging down holding the bar. Bend the arms bringing the bar straight up until it touches the underside of the bench whilst keeping the chest in contact with the top of the bench. Lower the bar slowly to the start position.
Exercise 12. Back Extensions (with or without weight). Lay face down on a bench with feet held and the upper body hanging down over the end of the bench. Fold your arms across your chest (holding the weight where appropriate), and raise your upper body until it is in line or slightly above your lower limbs. Hold and return slowly to the start position.
Weight Training for Children and Adolescents
This alternative programme is also suitable for training children and adolescents although the emphasis should be on good and safe technique. When coaching children the coach often has to protect them from themselves, as their perception of exertion is lower than that of an adult working at an equivalent level. Pre pubescent children have a lower percentage of muscle mass than adults and therefore strength training is more effective after puberty. However if the focus is on good technique pre puberty, maximum benefits will be achieved post puberty when they are able to cope with an increase in loading.
Loading Table
| Ex. No. | Children | Adolescents | Juniors&Women | Club Men | Elite | Notes |
| 1 | 2-5 kg | 5-15 kg | 15-25 kg | 20-30 kg | 30-45 kg | Technique before weight increase |
| 2 | 2-5 kg | 5-15 kg | 15-25 kg | 20-30 kg | 30-45 kg | Weight machine is better for beginners |
| 3 | 2-5 kg | 5-15 kg | 15-25 kg | 20-30 kg | 30-45 kg | One foot forward for increased stability |
| 4 | 2-5 kg | 5-15 kg | 15-25 kg | 20-30 kg | 30-45 kg | Special care for anyone with back problems. |
| 5 | 2-5 kg | 5-15 kg | 15-25 kg | 20-30 kg | 30-45 kg | Core stability exercise. |
| 6 | 2-5 kg | 5-15 kg | 15-25 kg | 20-30 kg | 30-45 kg | Avoid leaning forward during the exercise. |
| 7 | 2-5 kg | 5-15 kg | 15-25 kg | 20-30 kg | 30-45 kg | Beginners can place feet on the bench. |
| 8 | 2-5 kg | 5-15 kg | 15-25 kg | 20-30 kg | 30-45 kg | Teach beginners sound technique. |
| 9 | None | None | None | None | None | Beginners may be better with sit ups |
| 10 | 2-5 kg | 5-15 kg | 15-25 kg | 20-30 kg | 30-45 kg | Keep the chest in contact with the bench. |
| 11 | Nil | Nil | Nil | 5-10 kg | 10-15 kg | Do not hyper extend by going too far passed level. |
Schedule
| Weeks | Exercises | Time | Reps | Rest | Circuits |
| 1-2 | 1-12 | 1 minute | Continuous | Nil | 2 |
| 3-4 | 1-12 | 1 minute | Continuous | Nil | 3 |
| 5-6 | 1-12 | 1 minute | Continuous | Nil | 4 |
| 7-12 | 1-12 | 20 seconds | 15-35+ | 20 seconds | 2 |
| 13-15 | 1-12 | 45 seconds | 20-40+ | Continuous | 3 |
| 16-18 | 1-12 | 45 seconds | 20-40+ | Continuous | 4 |
| 19-21 | 1-12 | 15 seconds | 15-25+ | 15 sec./ repeat | 1 |
| 21-24 | 1-12 | 10 seconds | 15-25+ | 10 sec. / repeat | 2 |