Training for maximum rowing performance in short.
Highly trained Olympic rowers are not only fit for rowing but also in other cross training exercises. It is the overall muscular endurance capability that sets a rower apart from the Olympic athletic population.
There are three phases to the training periodization
1. Build torque and endurance at low rate of repetition (fall-winter)
2. Transitioning from high torque/low rate to high torque intermediate rate (winter-spring)
3. Final phase high torque/high rate sprinting capability (spring-summer)
Building torque is done throughout the year either in the boat or the gym
Building endurance is done 3/4 of the year with the remaining 1/4 needed for maintenance
Building muscular strength is done in the fall and mid winter
Building muscular strength and endurance in winter-spring-summer
High speed of execution is trained year around in the boat with short intervals such as 15 to 20 seconds on. There are different exercises on land to “freshen speed of execution” however speed of execution is not higher on the priority list than endurance and torque.
Range of motion is continuously at the forefront year around. Range of motion is a factor in power. Short explosive is not as efficient in rowing as is “long and strong”.
Stroke rates of 18-22 are held throughout the year for endurance pieces below the aerobic threshold.
Stroke rates between 20-30 push the transition phase between aerobic and anaerobic threshold. Such training sessions come in form of pyramids of 19 to 29 minutes long.
7 minute pieces ranging from beginning stroke rates of 18 in fall to 36 strokes per minute in the final stages of such pieces before major summer championship builds high torque at lactate levels between 6-8 mmol.
Lactate step tests to monitor lactic acid accumulation is another key workout which gives the athlete the positive feedback needed to believe in the training and respect prescribed rest.
Training for maximum rowing performance is a long hard road. However, it is not a long hard unbearable road. Injuries from training is not an option. Sound technique, core strength, staying within safe lifting limits, are key, for injury free preparation.
Xeno
Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.
