Fall Rowing Strength Training

The Specific Preparation Block of rowing strength training can often get left behind in the overall hustle and bustle of fall rowing season. It’s an exciting time in the collegiate or junior USA programs. Athletes return from summer break, enthusiasm for a new year high. New novice rowers join the program ranks. Coaches rush around like forest creatures using every last bit of daylight to make final preparations for the changing seasons, squeezing in extra meters to get athletes up to speed. Coxswains sweat out the twists and turns of upcoming head races. It is vital to have a solid plan for fall rowing strength training amidst all the busyness so that your athletes get the most out of the work they put in during the summer General Prep Block.

One difference between the General Prep and Specific Prep blocks is the quality of rowing work you do. If you followed my recommendations and spent the summer cross-training, sculling, or at least sweeping from your non-preferred side, the Specific Prep Block is more specific largely because you’re returning to dedicated rowing training.

On the weights, it’s crucial that we use the Specific Prep Block to gradually increase intensity of training to build into the winter season Pre-Competitive Block of training. No matter what they did over summer, rowers who neglect fall strength training are in for a shock if they try to jump straight into the next block of training unprepared. Thus, we tune the intensity, or how closely we operate to 1-rep max (1RM) weights, up slightly to operate more in the 70-85%1RM range compared to the General Prep Block’s emphasis on the 60-75%1RM range. When intensity rises, volume falls, so we do slightly fewer total reps than in the General Prep Block. We also use a more focused panel of exercises compared to the diversity of lifts used in the General Prep Block. All of these factors–the specific rowing training, the increased intensity, the decreased volume, and the more focused exercise selection–contribute to the “tuning up” that characterizes the Specific Prep Block.

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