Rowing

Rowing has traditionally been viewed as an endurance training sport. The majority of training is biased towards the development of aerobic physical qualities. While strength training modalities have been used within rowing training programmes, the desired outcome is not always clear. For some, strength training for a high performing rower has been viewed as circuit based training. This can be an effective way to change aerobic based physical qualities. However this may not change neuromuscular performances, which are increasingly becoming more important. Over the last few decades, more evidence has become available to understand the anaerobic contribution to a 2000m performance. This has led to a greater understanding of why force and power application by a rower is important and the subsequent training methods to develop these qualities. With a growing body of evidence and many years of experience in the development of these physical qualities, this chapter attempts to bring together the reasoning for including strength training methodologies to a high performing rower’s training programme. The chapter will outline key rationales for why strength training must be outcome focused rather than the simple act of strength training. This will give the coach a purposeful outcome to achieve. This is supported by examples of how this maybe achieved and the rationales behind it. Time is also spent exploring how strength training can help manage the risk of injuries to common sites across the rower’s body. Considerations are outlined to help the coach plan an effective performance threat management programme. While the chapter is not a recipe of how to write a training programme, the content will support the coach in understanding the rationales for outcome based strength training. And ultimately, it will help answer the question: ‘Will it help make the boat go faster?’