Strength and Conditioning for Rowing by Alex Wolf

Author:Alex Wolf
Language: eng
Format: epub
Publisher: The Crowood Press

PROGRAMMING GUIDELINES

Below are examples of training programmes where the intended outcome is to develop RFD using explosive strength training. The programmes are from the same rower, Chris, who was discussed in Chapter 6, as a lightweight rower attempting to compete in the openweight category.

Explosive Strength Training

Table 7.1 highlights a training programme where the entire content is focused around explosive strength training. This type of session tends to be completed closer to the competition phase or during the competition phase itself. It is likely this session would be completed once, maybe twice a week. The remainder of the sessions of that week would tend to include more maximal force expression-biased training, either a single session or a mixed session. (See section ‘Mixed explosive and heavy strength-training programme’ later in the chapter.) The intention of this programme is for the rower’s intent to accelerate the load of themselves as quickly as possible. Rowers will often feel this type of session is not highly stressful, so may find it more comfortable to complete when compared to the other types of training programmes shared within the book. However, the potential negative to this is that rowers may complete this programme quickly without appropriate recovery between sets. This type of training is as much about the act of recovery as it is about the act of lifting. Rowers are required to be as ‘fresh’ as possible for lifting each set, which makes recovery so important. For rowers who have less experience of this type of training, the prescription of recovery is often given. This tends to be 3–5 minutes. As rowers become more accustomed to this type of training, allowing the rowers to self-select the recovery is acceptable. Most of the time, rowers are able to modulate the recovery time to roughly 3 minutes. It is important to continue to observe rowers’ recovery and inform any rower to take longer in the recovery if it is not adequate.

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