Rowing has changed immensely in the last 40 years, with watershed points in training methods and performance standards due to equipment, access to the sport, sport science developments, and more. Modern rowing strength training needs to keep up with these changes to best serve rowers and continue pushing the performance level. I started writing in 2015 because I recognized that I offer a different perspective on strength training for rowing than what I saw first as a rower myself and later as a coach. In this article, I will outline some of my overarching key concepts to strength training that ..read more

The Second Edition of my book, “Rowing Stronger: Strength Training to Maximize Rowing Performance,” came out five years ago this month. I’ve coached, written, and learned a lot since then, perhaps even more than in the four years after the First Edition. I don’t have time in the foreseeable future to write a Third Edition, so I have written a supplemental PDF for now. This “Five-Year Update” details the major things that I’m doing differently as of winter 2024 that I would include in a Third Edition. I have also added several strength training templates and sample programs. You can buy it usin ..read more

What are the key elements in a good rowing strength training program? In this article, we’ll cover five priorities for each major area of exercise selection, strength training performance, and annual training program design. These priorities are where we see the greatest benefits in rowing strength training and changes that we make when I work with coaches and rowers of all ages, types, and levels. Key Points: In exercise selection, all rowers should be doing some form of squat, hinge, upper body pull, upper body push, and specific minor exercises for the hip, shoulder, and core. These exercis ..read more

I’ve worked with many coaches and rowers of all ages, types, and levels who are ready to start strength training for rowing, but just don’t know exactly when to start, what to do, and how to progress from there. In this article, we’ll cut through the mass of information and get right to action with a simple system to start strength training for rowing, including free example beginner strength training sessions. Key Points: When you’re ready to start strength training for rowing, the initial goals are introducing different and possibly new ways of moving the body, practicing the technique of ba ..read more

Update re: Summer 2022 I’m currently working full-time in the Craftsbury Outdoor Center’s summer sculling camp programs. I’ve reduced my online operations to current clients and my free weekly email list only (subscribe here). Book delivery in print and e-book continues automatically via Blurb and Paypal, respectively. Please contact me with any questions or to get on my waiting list for online strength coaching in the fall or winter. You can browse article archives or read past emails or watch any recorded webinars until I can get back to producing more content. Thanks to camper/reader Neil K ..read more

Do you use the bodyweight row in your strength training? In this article, I will detail why the bodyweight row is such a great exercise, and how we can modify and program the bodyweight row for rowers to keep it challenging and engaging for off-season and in-season strength training. Key Points: The bodyweight row is an effective exercise to strengthen the muscles of the back, shoulders, and arms for improved rowing performance. Unlike other popular horizontal pulling exercises, the bodyweight row reduces injury risk to the low back and ribs. The bodyweight row also requires very little specia ..read more

Rowers and coaches want to know a few things about scheduling strength training with rowing. How do we make different types of training work together to maximize performance and long-term adaptation to training? How do we minimize interference between the two and reduce risk of injury? In this article, we’ll discuss scheduling strength training with rowing at the seasonal, weekly, and daily levels. Key Points: At the annual or seasonal level, we will use a periodization system to focus on specific elements of training at different times in the training year. At the weekly level, we decide to c ..read more

Long-term athlete development (LTAD) describes the habitual development of general athletic qualities to improve health, fitness, sport performance, reduce risk of injury, and improve confidence and competence in the physical domain. Rowing LTAD begins with general LTAD and gradually progresses through stages of development to improve rowing performance over many years, not just weeks, months, and seasons. Key Points: Rowing LTAD means building capacity for long-term improvement in rowing, as well as other athletic skills for well-rounded, holistic development. Rather than focusing on short-te ..read more

The Nordic hamstring curl is a popular exercise in the strength training for other sports, but has not reached widespread use in rowing. This article tells you everything you need to know to begin using this in your strength training for rowing. Key Points: The Nordic hamstring curl (NHC) is an exercise with good application for rowers, training the glutes and back muscles for hip stability and taking the hamstrings through a underdeveloped movement of eccentric knee flexion. The NHC requires minimal equipment, so rowers and coaches can incorporate it into training just about anywhere. It is a ..read more

Muscle soreness is an issue of both reverence and avoidance in rowers. Pain-chasing rowers love muscle soreness and don’t feel like they got a good workout without it. Others hate it and do everything they can to avoid it out of a desire to maximize immediate performance or not make rowing any harder or more painful than it already is. Rowing coaches often both want strength coaches to “test” rowers and “train their grit” with challenging and painful workouts, but can also get mad when athletes are sore for rowing or don’t perform well immediately after intense strength training. Whether you l ..read more