Rowing has changed immensely in the last 40 years, with watershed points in training methods and performance standards due to equipment, access to the sport, sport science developments, and more. Modern rowing strength training needs to keep up with these changes to best serve rowers and continue pushing the performance level. I started writing in 2015 because I recognized that I offer a different perspective on strength training for rowing than what I saw first as a rower myself and later as a coach. In this article, I will outline some of my overarching key concepts to strength training that I’ve built around over the years. You can then read more on my website and beyond about specific ideas and methods that support these principles, linked at the end of this article.

Key Points: The ultimate goal of modern rowing strength training is to support a high rowing workload and transfer to improved rowing performance. We do not need to use strength training to attempt to simulate the rowing stroke movement, because rowers already achieve a high workload in the rowing stroke movement via year-round erging and rowing at high volumes. This is different since the 1980s, marked by the popularization of the Concept2 ergometer. The hatchet-shaped blade, also invented by Concept2, became the standard in the 1990s. This changed rowing technique, increased per-stroke loading, and emphasized the anaerobic system in racing with accelerated times. These two innovations represent watershed changes in rowing training, performance, and strength training methods. The modern rowing strength coach is now responsible for more general athletic qualities such as strength, coordination, muscle mass, power, and injury prevention. We work to increase rower force production so that the rowing race pace becomes a smaller percentage of the maximum force potential, improving endurance at submaximal intensities. Modern rowing strength training must be organized (periodized) around a commonly year-round, high-volume, high-load rowing training system. These key concepts shape our use of strength training methods from exercise-selection to loading scheme design.

Table of Contents:

• Strength Training is Transferable, NOT Identical
• Strength, Coordination, Muscle Mass, Power, and Injury Prevention
• Force is the Ceiling, Endurance is the Floor
• Organize (Periodize) Rowing and Strength Training
• Where to Find More Information

Continue reading → Modern Rowing Strength Training Key Concepts

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 short posts, but have no plans for further content beyond that. More here.

Whether you’ve been off the water or away from regular training due to injury, illness, vacation, or any other reason, be gradual when you return! No “hell weeks,” high volume/load training camps without preparation, introductory maximal erg tests, or other sudden spikes in training load to “make up for lost time.” It’s not sexy, but neither is being injured.

Continue reading → Return-to-Train Public Service Announcement

This is Part 6 of my ongoing velocity based training for rowing series. In this post: Using VBT in strength testing to assess changes in physiology and performance.

Part 1: Velocity based training for rowing research and resources, how VBT works to guide strength training, and pros and cons of using VBT in your strength training. Part 2: Unintended consequences of surveillance technology, initial athlete reactions, and how I try to minimize or mitigate these problems. Part 3: How I introduced and began to use VBT with the GRP teams. Part 4: Details of the 3-zone VBT system with findings from rowing research and erging data. Part 5: Video demos of the three-zone VBT system and strength training program snapshots. (Note: A lightly updated version of this series exists all in one place in the “5-Year Update” addendum PDF to my book, “Rowing Stronger.” Download that for free here.)

Continue reading → Strength Testing with Velocity Data: VBT Part 6

I did a weekly workshop again in 2023 as part of the sculling camp curriculum at Craftsbury. I framed it around the overarching principles of what we’re doing with the Green Racing Project high-performance program strength training that any athlete of any level can take away and do in their own training, too. A typical sculling camp has juniors and masters, lifelong rowers and first-timers, and those with competitive and recreational interests, and I did versions of this talk for our running camps and skiing camps as well.

Here are my notes with some links, video demos, and more information.

Continue reading → Basic Strength Training for Any Rower

It’s hard to gain strength, gain muscle, lose body fat, and increase rowing or erging performance all at once. Even getting just two of those is great, and most rowers need to focus on just one at a time while maintaining the others. In this article, we’ll discuss changing body composition and rowing and how to make different goals work at different times of the year from a training and strength training perspective.

Table of Contents:

• Body Composition Challenges of Rowing Training
• Sports Nutrition Resources
• Gaining Muscle Mass for Rowing
• Losing Bodyfat for Rowing
• Final Notes

Continue reading → Gaining Muscle, Losing Bodyfat, and Rowing Training

Commonly referred to together as “suspension trainers,” a TRX trainer or gymnastics ring setup is one of my top recommended equipment items for those strength training from a home gym or with the ability to request equipment for a commercial gym, weight-room, or boathouse. Similar to resistance bands, suspension trainers are low cost, portable and require very little storage space, and open up a whole lot of exercises for a strength training program. They don’t wear out, and the loading potential is higher for bodyweight exercises than resistance bands. Bands are great, but if I have to choose one, I’ll have the TRX or gym rings first.

Continue reading → New Video: Core Exercises with TRX or Gymnastics Rings

This is Part 5 of my ongoing velocity based training for rowing series. In this post: video demonstrations of squatting and deadlifting with VBT and training program snapshots to show you how it works in a live session.

Part 1: Velocity based training for rowing research and resources, how VBT works to guide strength training, and pros and cons of using VBT in your strength training. Part 2: Unintended consequences of surveillance technology, initial athlete reactions, and how I try to minimize or mitigate these problems. Part 3: How I introduced and began to use VBT with the GRP teams. Part 4: Details of the 3-zone VBT system with findings from rowing research and erging data. (Note: A lightly updated version of this series exists all in one place in the “5-Year Update” addendum PDF to my book, “Rowing Stronger.” Download that for free here.)

Continue reading → Video and Program Details for Velocity Based Training: VBT Part 5

The kneeling rear shoulder raise is a new exercise I’ve been using thanks to rowing physical therapist Karen Calara. A couple of our GRP rowers had appointments with her while on a spring training trip. She recommended they use this exercise to focus on shoulders-down engagement of the rear shoulder and mid-back muscles. I like it a lot and added a few variations to her core concept. I have been using it with the rest of the rowers here in addition to our other shoulder exercises of the pullapart, facepull, and Y-W-T raise. Video and more ahead!

Continue reading → New Video: Kneeling Rear Shoulder Raise

This is Part 4 of my ongoing velocity based training for rowing series. I’ll write about the three-zone VBT system and takeaways from rowing and erging research to support connections of strength training in each zone.

Part 1: Velocity based training for rowing research and resources, how VBT works to guide strength training, and pros and cons of using VBT in your strength training. Part 2: Unintended consequences of surveillance technology, initial athlete reactions, and how I try to minimize or mitigate these problems. Part 3: How I introduced and began to use VBT with the GRP teams. (Note: A lightly updated version of this series exists all in one place in the “5-Year Update” addendum PDF to my book, “Rowing Stronger.” Download that for free here.)

Continue reading → Strength Training with Velocity Data: VBT Part 4