Five-Year Update to “Rowing Stronger, Second Edition”

The Second Edition of my book, “Rowing Stronger: Strength Training to Maximize Rowing Performance,” came out five years ago this month. I’ve coached, written, and learned a lot since then, perhaps even more than in the four years after the First Edition. I don’t have time in the foreseeable future to write a Third Edition, so I have written a supplemental PDF for now.

This “Five-Year Update” details the major things that I’m doing differently as of winter 2024 that I would include in a Third Edition. I have also added several strength training templates and sample programs. It’s just under 40 pages, about half text and half training program templates with explanations of when and how I use each one.

Download the Five-Year Update PDF here. This was originally $5 or included in all ebook purchases. It’s now free as of 2025 (with the rest of my published work).

The basics are still important, and I still think the information in the Second Edition is essentially good. Here are some of my key points that I cover in detail in the full book:

• Rowers need a training organization (periodization) system to use different times of the year to focus on developing some specific qualities while maintaining others.
• We use strength training to develop primary qualities of strength, muscle mass, power, and general coordination. We leave endurance and other more aerobic qualities to rowing, erging, and cross-training.
• We frame rowing strength training sessions around squat, hinge, horizontal and vertical push, horizontal and vertical pull. Work these mostly in lower rep ranges between 3-10 reps per set, sometimes just 1-2 reps on bigger exercises like squat and deadlift and sometimes up to 15 reps on smaller exercises like pushes, pulls, and single-leg squats. Do specific shoulder, hip, and core exercises as well, usually between 10-20 reps.
• Progress strength training with mastery of exercises, adding weight to the bar, and adding muscle to the athlete. Have simple, consistent, replicable means of achieving these goals.

You’ll get all of this and more in the Second Edition. I haven’t replicated or revised anything from the Second Edition in the supplemental PDF update. There is nothing in the Second Edition that I don’t do anymore, that I think rowers should not be doing, or that I would like to “undo.” The updates you’ll read in the supplemental PDF are additions only.

Table of Contents:

• Coaching Lowering and Lifting Tempo
• Plyometric Exercises
• Velocity Based Training
• Hamstring Knee Flexion Exercises
• Lateral and Rotational Hip Exercises
• Core Exercises with Synchronized Breathing
• Updated Training Templates and Programs
  • Basic training template and guidance
  • 12-week 2x/wk full-body off-season program
  • 12-week 3x/wk upper-lower-full off-season program
  • Pre-season alternating strength-and-power template
  • In-season 1-and-1 alternating session template
  • Velocity-based training templates

Note from summer 2025: I ended up leaving full-time rowing in fall of 2024 to work closer to home as the assistant strength and conditioning coach at Norwich University. I still consult with the Craftsbury Green Racing Project teams. I write occasionally about that via Substack, but have no plans for further content beyond that. More here.