Specific weight lifting for rowing

In competitive rowing the goal is to increase the torque per stroke. There are a couple of ways to achieve this. One is to lift weights. I used to lift between 30 and 90 repetitions per set. The other method is to row at stroke rates 18-20 for several minutes pulling as hard as possible depending the duration. I used to row three minutes at a time. The lactate levels would go up to 4 mmol. I do not recommend doing this on a stationary rowing machine, the turn around points at the finish and catch are pretty rough. I recommend using the ROWPERFECT or the C2 on slides. If you row on the water I recommend wrapping a bunch of bungees around the stern of the boat.
Have fun,
XENO MULLER
OLYMPIC GOLD MEDALIST

Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.