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Jarek MäestuSports Scientist (PhD),

Ex rower and rowing coach,Rowing Academy Scientist

SPORTLYZER

ROWING ACADEMY

BASIS OF STRENGTH TRAINING IN ROWING

General preparation(Mobility, flexibility and connective tissue development)

Maximal strength development

Transformation to sport specificity(Development of muscle endurance and power)

Maintenance of maximal strength

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Overview

Rowing is probably the best example of the strength-endurance type of sport and best rowers are characterized by the ability to develop unusual force and power at low contraction velocities.

During the rowing race, a world class rower is able to apply approximately 600-900W per stroke (recovery phase excluded) and may reach as high as 800-1200 W during the start phase.

  Time (s, min)

Peak force (N)

Peak power (W)

Average power per stroke (W)

Average power (W)

Start spurtStart phaseRaceFinal spurt

0 – 1010 – 60

1 – 55 – 6

1000 – 1500600 – 800500 – 700600 - 700

2500 – 30001400 – 28001000 – 16001300 - 1800

800 – 1200700 – 1000600 – 900

750 – 1000

600 – 700 450 - 600350 – 450400 – 500

Table 1. Peak force, peak power, average power per stroke (recovery phase excluded) and average power during 2000 meter rowing race in the single scull.

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How strong are rowers?

As body size and mass are performance related factors in rowing, successful rowers are significantly „bigger“ compared to regular population and the same trend can be seen between international rowers and less successful rowers. Therefore, the one repetition maximum (1RM) is presented as RM ratio to body weight (BW) (McNeely, 2005).

Parameter Males Females

U23 Elite U23 Elite

VO2max (L/min) 5.5-6.0 Over 6.0 3.5-4.0 Over 4.0

Bench row 0.9 1.3 0.8 1.2

Dead lift 1.3 1.9 1.1 1.6

Back squat 1.3 1.9 1.1 1.6

Table 2. VO2max and one repetition maximums of different strength exercises relative to bodyweight in elite rowers.

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However, it must be considered that maximal strength tests are very poorly correlated to actual performance in rowers. Therefore, the target of training should not be the development of the maximal strength values per se, but rather the ability to sustain high power throughout the 2000 m race. High values of maximal strength should be the consequence.

One of the proposed methods of strength development should be as follows (Babraj & Volianitis, 2007) :

General preparation(Mobility, flexibility and connective tissue development)

Maximal strength development

Transformation to sport specificity(Development of muscle endurance and power)

Maintenance of maximal strength

SPORTLYZERROWING ACADEMY

References and suggested reading

• Babraj ZB, Volianitis S. Training. In: Rowing, edited by N. Secher and S. Volianitis. Blackwell Publishing, 2007.

• McNeely E. Building strength. In: Rowing Faster, edited by V. Nolte. Human Kinetics, 2005.

• Lawton TE, Cronin JB, McGuigan MR. Strength testing and training of rowers. A review. Sports Medicine 2011; 41: 413-432.

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