Training for the Complete Rower

Synopsis

This book aims to provide and challenge coaches and rowers with best practice, advice, principles and training programmes to improve their rowing experience and performance. Regardless of whether you are looking to improve on-water performance, set an indoor rowing personal best or enhance the quality of your training you will find something of value within these pages. Topics covered include: training and technique; egrometer training; specific rowing conditioning; strength training; monitoring and assessing land training; mobility and flexibility; weighlifting technique; trunk training; nutrition and mental skills. "With the approaches detailed in this book, were were able to break records on the water and on the rowing machine and face our Olympic final feeling totally prepared and genuinely excited about the challenge. Regardless of your starting point, the guidance in this book will help you take the next steps towards your own goal, and to making your own magic. Good luck!" Dr Katherine Grainger CBE and Anna Watkins MBE

Summary

Chapter 1: The Complete Rower

This chapter introduces the concept of the complete rower, who is strong, powerful, and technically proficient on the water. It emphasizes the importance of developing both physical and technical skills for optimal rowing performance.

Chapter 2: The Training Plan

This chapter provides a detailed training plan for rowers of all levels, from beginners to advanced. The plan includes a progression of exercises and workouts designed to develop specific rowing skills and fitness components.

Example: A novice rower may start with a training plan that focuses on building a strong aerobic base through regular ergometer (rowing machine) sessions.

Chapter 3: Technique

This chapter covers the fundamentals of rowing technique, including proper body position, stroke length, and power application. It also provides drills and exercises to improve technique and efficiency.

Example: A rower working on improving their bladework may practice the "catch-and-drive" drill, which involves performing the initial part of the rowing stroke without the feet secured to the foot stretcher.

Chapter 4: Endurance

This chapter discusses the importance of developing endurance for rowing and provides training methods to improve aerobic capacity. It includes discussions on steady-state training, interval training, and race simulation.

Example: A rower preparing for a long-distance race may incorporate weekly long-distance ergometer sessions into their training plan.

Chapter 5: Strength

This chapter focuses on building strength for rowing, covering weightlifting exercises and other strength-training methods. It discusses the benefits of strength training for power development and injury prevention.

Example: A rower aiming to increase their leg power may perform squats and deadlifts as part of their strength training routine.

Chapter 6: Speed

This chapter explores techniques for developing speed in rowing, including power drills, interval training, and plyometric exercises. It discusses the importance of optimizing power output and improving stroke rate.

Example: A rower training for a sprint race may incorporate high-intensity interval training sessions to enhance their anaerobic capacity.

Chapter 7: Nutrition

This chapter provides guidance on proper nutrition for rowers, including macronutrient needs, hydration strategies, and recovery foods. It emphasizes the importance of fueling the body for optimal performance and recovery.

Chapter 8: Recovery

This chapter discusses the importance of recovery for rowers and provides techniques to promote muscle repair, reduce soreness, and prevent injuries. It includes discussions on stretching, massage, and sleep.

Example: A rower may incorporate regular foam rolling sessions into their routine to enhance muscle recovery and flexibility.

Chapter 9: Mental Preparation

This chapter covers the psychological aspects of rowing and provides strategies for building mental toughness, managing stress, and improving performance under pressure. It emphasizes the importance of goal setting, visualization, and competitive mindset.

Example: A rower preparing for a major race may practice mindfulness techniques to enhance their focus and cope with pre-race nerves.

Chapter 10: Periodization

This chapter explains the principles of periodization in rowing training. Periodization involves structuring training cycles to optimize progress and prevent overtraining. It covers different periodization models and their application to rowing.