Strength Training for
High Performance
Rowing
Guidelines for periodisation, individualisation and
exercise progression
Jenny Krippner – UQ Sport
Rowing ↔ Strength
• ‘Rowing performance is highly correlated with
maximal strength and power….rowers should
concentrate on developing these qualities’ (Gee et
al, 2011)
• Rowing performance significantly related to
lower body power and strength (Battista, 2007; Russell,
1998)
• Higher competition level = higher strength
required (Secher, 1975)
Jenny Krippner – UQ Sport
Aim of Strength Training
• Develop stability, strength and
power to complement on-water
training & technique
• Increase ability to maintain
strong rowing posture and
optimise boat speed
• 2-3 sessions/week
• 60-90mins/session
Jenny Krippner – UQ Sport
Needs Analysis
• 2km performance
• Anaerobic Power (100m)
• Aerobic Capacity (6km, VO2max)
• Max. Strength (Clean, Squat, Bench Press, Bench Pull)
• Age Division/Gender/Performance Level
• Goals & Interests (Survey)
Jenny Krippner – UQ Sport
Jenny Krippner– UQ Sport Jenny Krippner – UQ Sport
Periodisation
• ‘the process of varying a training program
at regular time intervals to bring about
optimal gains in physical performance for
competition’ (Bompa, 1983)
Jenny Krippner – UQ Sport
Goals of Strength
Periodisation • Avoid overtraining and associated
injuries/illness
• Maximise training adaptations
• Enhance recovery and therefore maintain
training capacity throughout season
• Effective peaking for major competition
Jenny Krippner – UQ Sport
Pre-Season Preparation
Jenny Krippner – UQ Sport
Competitive Season/Transition
Jenny Krippner – UQ Sport
4 Week Training Blocks
• Most training programs have 4 week
cycles (Mesocycles)
• Hard week on water = light week in gym
• Rowing Load vs. S&C Load
• 1 2
• 2 3
• 3 4
• 4 1
Jenny Krippner – UQ Sport
Strength Phases
• Each 4-week block has a target:
• Stability – Beginner athletes
• Anatomical Adaptation – Pre-season (April – June)
• General Strength – General Preparation (June-August)
• Specific Strength – Specific Preparation (July-October)
• Max Strength – Pre-competition (October/November)
• Power – Competition (November/December)
• Power & Strength Maintenance – Competition (January –
March)
Jenny Krippner – UQ Sport
Stability
• Purpose – For beginners, this will create
the foundation stability required for quality
of movement in the future
• High reps (12-15)
• Slow tempo
• Very little emphasis on weight
• Movement competency development
• No Plyos/Power exercises
Jenny Krippner – UQ Sport
Stability
- Single Leg Squat 3 sets of 10 repetitions
- Monster Shuffle 3 sets of 12 each way
- Balance Disk/Bosu Hold 3 sets of 30seconds
- TRX Angels 3 sets of 15 repetitions
- Bird-dog 3 sets of 12 repetitions
Jenny Krippner – UQ Sport
Anatomical Adaptation
• Purpose – Build muscle mass and
continue to set a great foundation for your
future phases, so do not deviate too much
from stability rules
• High Reps (10-12)
• Slow Tempo
• More emphasis on weight
• No Plyos/Power exercises
Jenny Krippner – UQ Sport
Jenny Krippner – UQ Sport
1a) Dumbbell Side Squat &
1b) Single Leg Lying Hip Extension
Weeks 1 & 2: 3 sets of 10 each leg
Weeks 3 & 4: 3 sets of 12 each leg
1c) Double Leg Lying Hip Extension
Weeks 1 & 2: 3 sets of 10
Weeks 3 & 4: 3 sets of 12
Anatomical Adaptation
Jenny Krippner – UQ Sport
General Strength
• Purpose – Increase base levels of strength
by implementing multi-joint exercises that
require large muscle groups
• High-Moderate Reps (10-6)
• Normal Tempo
• Increased emphasis on weight
• Low Plyos/Power exercises
Jenny Krippner – UQ Sport
General Strength
Barbell Squat Week 1: 4 sets of 10 reps
Week 2: 4 sets of 10 reps
Week 3: 4 sets of 8 reps
Week 4: 5 sets of 6 reps
Jenny Krippner – UQ Sport
Specific Strength
• Purpose – Continued strength
development with exercises becoming
more specific to the chosen sport
• Moderate reps (8-5)
• Normal tempo
• Moderate Plyos/Power exercises
Jenny Krippner – UQ Sport
Jenny Krippner – UQ Sport
Specific Strength
Barbell Deadlift Week 1: 3 sets of 8 reps
Week 2: 4 sets of 8 reps
Week 3: 4 sets of 6 reps
Week 4: 4 sets of 4 reps
Jenny Krippner – UQ Sport
Maximum Strength
• Purpose – To develop max strength by
maximising the intensity by using very high
loads with low repetitions
• More time spent on primary lifts
• Low reps (5-1)
• Normal and fast tempo
• High level Plyos/Power exercises
Jenny Krippner – UQ Sport
Maximum Strength
Barbell Back Squat Week 1: 4 sets of 5 reps
Week 2: 4 sets of 4 reps
Week 3: 5 sets of 3 reps
Week 4: 5 sets of 2 reps
Jenny Krippner – UQ Sport
Power
• Purpose – Convert maximum strength into
maximum power
• Low number of exercises,spend more time
on primary lifts and speed of movement
• Low Reps (5-1)
• Fast tempo
• Shock level Plyos/Power exercises
Jenny Krippner – UQ Sport
Power
Barbell Power Clean Week 1: 4 sets of 4 reps
Week 2: 4 sets of 3 reps
Week 3: 5 sets of 2 reps
Week 4: 6 sets of 1 rep
Jenny Krippner – UQ Sport
Power & Strength Maintenance
• Purpose: continue power development,
maintain strength improvements and adjust
training load into major competition
• Low number of exercises, primary lifts and
speed of movement
• Low Reps 6-2
• Fast Tempo
• Shock Level Plyos/Power exercises
Jenny Krippner – UQ Sport
Power & Strength Maintenance
1a) Barbell Power Clean Week 1, 2 & 3: 4 sets of 3
1b) Rowing Ergo – Max Power Week 1, 2 & 3: 3 sets of MAX
Jenny Krippner – UQ Sport
Progression
• Stability Power
• Force Speed
• High Reps Low Reps
• Slow Tempo Explosive Tempo
• General Sports Specific
• Unstable Stable
• Low Load High Load
• Low Plyos Shock Plyos
Jenny Krippner – UQ Sport
Individualisation
• Each athlete will have individual
requirements for each phase of the season
from some/all of the following areas:
• Beginner
• Lightweight Rower
• Hypertrophy
• Strength
• Strength Maintenance & Power
Jenny Krippner – UQ Sport
Beginner
• Scenario: Beginner athlete just starting
strength training, needs to learn
movements, gain muscle mass and build
base strength.
• Follow similar progression:
Jenny Krippner – UQ Sport
Lightweight Rowers
• Eligibility to compete is weight dependent
• Scenario 1: Lighter than average, need
muscle gain (Hypertrophy, strength)
• Scenario 2: Heavier than average, need to
increase metabolism (Circuit weights, Max
Strength, Power)
Jenny Krippner – UQ Sport
Hypertrophy
Scenario: 80kg Male who needs to increase
muscle mass to be competitive as HW
• High rep range (8-15)
• Short Rest
• Normal Speed of Movement
Jenny Krippner – UQ Sport
Strength
Scenario: Athlete who already has enough muscle
mass and requires strength gain
• Mid-low rep range (3-6)
• Emphasis on loading weight
• Large muscle groups
• Low level plyometrics Jenny Krippner – UQ Sport
Strength Maintenance & Power
Scenario: Athlete with experience who requires
maintenance of current ability + power development
• Combination of strength and power exercises
• Low rep range (1-6)
• Primary lifts, Speed of Movement
• Shock level plyometrics & power exercises
Jenny Krippner – UQ Sport
Exercise Progression
• Power lifting exercises should be performed with
the correct technique to avoid injury
• Other primary lifts are sufficient if S&C coach not
present
• Periodical strength testing: power clean, bench
press, bench pull and squat, core strength &
flexibility
• End point exercises, achieved progressively Jenny Krippner – UQ Sport
Squat
• ‘Rowing performance has also been found to be related
to lower body strength and power’ – Gee et al (2011)
• Supported Single Leg Squat
• Split Squat
• Forward and Reverse Lunges
• Single Leg Box Squat
• Back Squat
Jenny Krippner – UQ Sport
Bench Press
• Push Up
• Db One Arm Bench Press
• Db Alt Bench Press
• Db Bench Press
• Bb Bench Press
Jenny Krippner – UQ Sport
Bench Pull
• Db Bench One Arm Row
• Cable One Arm Row
• Cable Seated Row
• Bent Over Row
• Bb Bench Pull
• Chin Ups
Jenny Krippner – UQ Sport
Front Bridge
• Elbows & toes
• Hands & Toes
• 3 Point
• Unstable (Swiss Ball, Med Ball, Etc)
• Swiss Ball Roll Outs (Feet on Ball)
Jenny Krippner – UQ Sport
Side Bridge (Left and Right)
• Side Bridge on Elbow & Feet
• Hand & Feet
• Elbow & 1 Foot raised
• Arm & 1 Foot Raised
• Weighted Side Bridge
Jenny Krippner – UQ Sport
Putting a Program Together
• Warm-Up/Stability/Injury Prevention
• Main Olympic/ Strength & Power Lifts
• Upper body/Combination Exercises
• Core Strengthening (can be integrated)
• Flexibility/Recovery
Jenny Krippner – UQ Sport
Flexibility Training
• Should be performed
daily to increase
range of motion and
reduce risk of injury
• Static Stretching
• Partner Stretching
• Foam Roller
• Trigger Pointing
Jenny Krippner – UQ Sport