| Modern Rowing Strength Training Key Concepts | Four key concepts to understanding why strength training is different now than before the 1980s and 1990s, and updating our methods for the modern era. | program, principles | 02/24/2024 |
| Five-Year Book Update (PDF) | What's different in my coaching in 2024 vs. 2019? A 40-page supplemental PDF, half text and half programs. | book, update | 02/06/2024 |
| Gaining Muscle, Losing Bodyfat, and Rowing Training | How to align strength training and rowing training to support goals in changing body composition. | gain muscle, lose bodyfat, bulk, cut | 11/27/2023 |
| Rowing Strength Training Program Priorities | Five priorities in exercise selection, strength training performance, and program design for rowers of all ages, types, and levels. | program, principles | 02/12/2023 |
How to Start Strength Training for Rowing
| Start strength training with the 30-30-for-30 system, includes sample workouts. | start, begin, novice | 11/28/2022 |
Why I Love the Bodyweight Row for Rowers
| Pros and cons of horizontal pulling exercises, technique, exercise variations (demos), and programming methods. | bodyweight row, exercise | 05/07/2022 |
| Scheduling Strength Training with Rowing | How to schedule strength training with rowing on a seasonal, weekly, and daily basis. | schedule, scheduling | 3/24/2022 |
| Rowing LTAD: Long-Term Athlete Development | Strength training for long-term athlete development in rowers from youth to high-performance to masters. | youth, LTAD | 02/25/2022 |
| The Nordic Hamstring Curl Exercise for Rowers | How to do this challenging posterior chain exercise and use it in your rowing strength training. | Nordic, NHC, hamstring, glute | 10/18/2021 |
| Muscle Soreness and Rowing | What is muscle soreness, how does it affect rowing, and what should we do about it? | sore, soreness, DOMS | 09/20/2021 |
| All About Rowing Power Testing | How to do power testing on the erg and interpret your results to inform training. | power, test, erg | 04/26/2021 |
| Rowing Physical Therapists for Rowing Injuries | Why you should see a physical therapist who knows about rowing, and my go-to contacts. | injury, injuries, physical therapy, physical therapist, PT | 03/22/2021 |
| Strength Training for Sculling | Mostly the same, but with some differences! Includes videos and a webinar I did for the Craftsbury Sculling Center in 2020. | sculling, webinar | 08/17/2020 |
| Using Sleds for Rowing Strength Training | Guest post by Alex Walters with a creative do-it-yourself approach to strength training. | sled, DIY, guest | 07/27/2020 |
| Plyometrics: Complete Guide | Variations of plyometric exercises and how to use them in your rowing strength training | plyo, plyometric, jump, throw, power, guide | 06/01/2020 |
| NSCA Coach Trilogy | How you can get my three-part series that I co-wrote for the NSCA Coach digital magazine. | NSCA, injury, injuries, program, programming, conditioning | 05/26/2020 |
| Rowing Return-to-Train Considerations | How to return to training after time away due to vacation, injury, etc. Includes two webinars from 2020 & 2021. | return to train, covid19, webinar | 05/11/2020 |
| RowingStronger on the USRowing Webinars | Compilation post of all the webinars and virtual events I've done for USRowing since April of 2020. | usrowing, webinar | 04/06/2020 |
| Percent 1RM vs. RPE Strength Training | Pros, cons, and methods of using percent-1RM and Rate of Perceived Exertion (RPE) strength training. | percent, 1RM, RPE | 03/02/2020 |
| Is a 2k Aerobic or Anaerobic? | Research breakdown and takeaways for aerobic and anaerobic energy system use in a 2km. | aerobic, anaerobic, 2km | 02/10/2020 |
| Strength Training for Rowing Technique | How strength training can improve rowing technique, including a webinar from Joy of Sculling 2019. | technique, webinar | 01/26/2020 |
| In-Season Strength Training | How to manage in-season rowing strength training to maintain strength and taper for peak performance. | program, programming, in-season, taper, peak | 09/02/2019 |
| Concurrent Training Interference Effect in Rowing | What the interference effect is, and how we should consider it in our rowing training. | interference, concurrent, programming | 07/29/2019 |
| The Minimum Rowing Strength Training Plan | Don't have time or equipment for a full strength training program? Here's my minimalist starting point. | minimum, minimalist, programming | 07/15/2019 |
| Why I Don’t Use Olympic Lifts for Rowing Training | Why I don't use Olympic lifts, and what lifts I like to use instead. | Olympic, clean, snatch, jerk | 06/10/2019 |
| Upper Body: Complete Guide | How to train the upper body pushing, pulling, and other movements for rowing performance and reducing injuries. | upper body, guide | 05/13/2019 |
| Kettlebells for Rowing Strength Training | How to use kettlebells in your rowing strength training, featuring Chelsea Pereira (IKFF) | kettlebell, guest | 04/26/2019 |
| Is Hamstring Flexibility for Rowers Overrated? | A research review of a hamstring study in rowers, and what it means for your training. | hamstring, stretch, flexibility, injury, injuries | 01/28/2019 |
| Resistance Band Rowing Strength Training | How to use resistance bands in your rowing strength training, including many video demos. | band, resistance band | 01/21/2019 |
| Deadlifting: Complete Guide | All about the deadlift: what variations to use, programming for different phases, FAQs, and more. | deadlift, hinge, guide | 01/07/2019 |
| Squatting: Complete Guide | All about the squat: what variations to use, programming for different phases, FAQs, and more. | squat, guide | 12/31/2018 |
| How to Track Your Rowing Workouts | How to record your training sessions for more efficient training, better motivation, and long-term progress. | record, notebook, log | 12/17/2018 |
| Testing 1-Rep Maxes and Strength Standards for Rowing | Why you should or shouldn't test 1RMs and how that information does or doesn't inform our rowing training. | 1RM, test, standards | 10/15/2018 |
| The Kiwi Pair Doesn’t Lift? | It turns out there's little truth to this meme. Hear it straight from Eric Murray. | | 10/01/2018 |
| Low Back Pain and Rib Stress Injuries | Info on these two major rowing injuries, advice for how to reduce risk and manage injury, plus webinar from Joy of Sculling 2019. | injury, back, rib, LBP, RSI, webinar | 09/10/2018 |
| Strength Training Circuits | How to improve strength training circuit training, with sample circuits and more. | circuit, program, programming | 06/12/2018 |
| 3 Steps to Coaching Mental Skills | Guest article by Madison Keaty (MS) with three ways to teach mental skills in rowing. | psych, psychology, mental, MST, guest | 04/02/2018 |
| 5 Keys to Strength Training for Rowing | Summarizing research on concurrent training with 5 keys to strength training. | concurrent, interference, program, programming | 03/12/2018 |
| The Neutral Spine Rowing Drill | A drill I quite like for combining hip hinge and shoulder coordination skills on the erg. | drill, technique, back, shoulder, hip | 03/05/2018 |
| Periodization for Masters Rowers | One year breakdown of strength training programming design for masters rowers. | master, program, programming | 02/19/2018 |
| Fall Season Strength Training | Breaking down the Specific Prep Block of building strength with longer duration rowing training. | fall, program, programming | 10/11/2017 |
| Why Strength Matters in Rowing | Short research review: increase strength, decrease effort, improve endurance. | program, programming | 07/24/2017 |
| A Better Deload Week for Rowing | Rest is part of the program. Why and how to include "deloads" in your training program. | program, programming, deload, recovery | 07/03/2017 |
| Rowing Warmup: Complete Guide | The first 15 mins of your session, including video demos. | warmup, warm-up, guide | 04/02/2017 |
| Building a Home Gym | My recommended equipment list for the rowing home gym. | home, home-gym, homegym, equipment | 03/27/2017 |
| Why I Hate the Bench Pull | The one lift I WON'T use in my strength training for rowers, and what I use instead. | bench pull, bench row, back, injury, injuries | 03/17/2017 |
| The 10 Best Strength Training Exercises | If I could only do 10 exercises, this would be it. With videos and more. | program, programming | 12/19/2016 |
| A Coach’s Guide to Inclusivity | Blog version of a grad school paper I wrote, doing a project with Seize the Oar in Seattle, WA. | inclusive, disability, para | 08/22/2016 |
| Mastering the Hip Hinge | How to perform, improve, and train this crucial skill for rowers. | hip, back, deadlift, hinge | 08/01/2016 |
| Fixing Rowing Imbalances | How to ue the off-season to work towards muscular balance: push/pull, front/back, side/side, and more. | imbalance, injury, injuries, program, programming | 07/11/2016 |
| Off-Season Strength Training | How to make the most of your non-rowing off-season time for long-term progress and success. Includes free programs. | program, programming, off-season | 06/20/2016 |
| Staying Summer Fit for Rowing | How to maintain when you're away from the erg, boathouse, and/or weights for a while. | summer, vacation, maintain, program, programming | 06/13/2016 |
| Athlete Transitioning from Sport | What happens after competitive sport? Research, resources, and more for athletes and coaches. | transition, retire, graduate | 05/23/2016 |
| Core Training for Rowing | How to train the trunk muscles for rowing performance and reducing injury risk. | core, trunk, program, programming | 05/02/2016 |
| Mental Skills for Rowing: Part 3 | Part 3: Arousal management, injuries, and putting it all together in a plan. | psych, psychology, mental, MST | 04/11/2016 |
| Mental Skills for Rowing: Part 2 | Part 2: Visualization, imagery, and routines. | psych, psychology, mental, MST | 03/28/2016 |
| Mental Skills for Rowing: Part 1 | Part 1: Overview, goals, relaxation, reframing and self-talk. | psych, psychology, mental, MST | 03/21/2016 |
| Strength Training for Masters Rowers | Exercise selection and example programs for masters rowers. | master, program, programming | 03/14/2016 |
| Stay Positive to Beat the Injury Blues | Positive thinking to get through injuries, for coaches and athletes. | injury, injuries, psych | 02/29/2016 |
| Injury Prevention: Snapping Hip Syndrome | Understanding, preventing, and solving this rowing injury. | injury, injuries, hip | 02/08/2016 |
| Overtraining, Part 2 | Part 2: Considerations and potential solutions for coaches and rowers. | injury, injuries, overtraining | 12/07/2015 |
| Overcoming Erg Fear | Confronting a common problem in rowing culture, with potential solutions from sport psych and mental skills. | psych, psychology, mental, MST | 11/30/2015 |
| All About Overtraining: Part 1 | Part 1: The basics, what it is, and what it isn't. | injury, injuries, overtraining | 11/16/2015 |
| Rowing Faster After 50 | Introduction to strength training for masters rowers. | master, program, programming | 11/09/2015 |
| Lifting for “Retired” Athletes | How to keep strength training beyond competitive sport. | transition, retire, graduate, program, programming | 11/02/2015 |
| Ankle Mobility | Simple strength training and mobility solutions for the ankle. | ankle, mobility, flexibility | 09/28/2015 |
| Glute Mobility | Simple strength training and mobility solutions for the glutes. | glute, mobility, flexibility | 09/21/2015 |
| Hip Flexor Mobility | Simple strength training and mobility solutions for the hip flexors. | hip, hip flexor, mobility, flexibility | 09/14/2015 |
| Thoracic Spine Mobility | Overview of flexibility, mobility, and strength, and solutions for the mid-back area. | t-spine, thoracic, back, mobility, flexibility | 09/07/2015 |
| Peak Power Training | Why training for power should be a higher priority, and how to do it with strength training. | power, winter, program, programming | 08/24/2015 |
| Youth Strength Training | Research, my experience training young athletes, suggested strength training methods. | youth, program, programming | 08/02/2015 |
| Basics of Strength Training for Rowing | How to design an annual strength training program to support rowing training and improve performance. | program, programming, periodization, basic | 07/17/2015 |