by Craig Neal
As a 65-year-old engineer who tends to research too many things and learn too much, I try to understand how things work, including the interaction of my body with the rowing shell and rigging. With some time studying the biomechanics and efficiency of rowing movements and the great honor of being coached by numerous highly skilled and talented strength coaches, rowing coaches in both sweep and sculling, as well as core strength and conditioning coaches, I have tried to document this comprehensive training approach for competing in a men's masters rowing event. My engineering background helps me understand the mechanics and dynamics of rowing, which in turn helps me absorb about 50% of what I have read or been taught (hey, that’s pretty good). So, what have I learned? Here are my insights and methods:
1. Endurance Training
Long Steady-State Rows
Example 1: Row a continuous 14-20 km session at a steady pace, keeping the heart rate in the aerobic zone (approximately 70% of maximum heart rate). This is typically done at a stroke rate of 18-22 strokes per minute (spm).
Note: at the end of these long steady state days, I try to take the last 1500 meters and do high-rate steps. 20 strokes on at 30 spm and 20 strokes off. Just one way to remind the body and mind of what we train for.
Example 2: Perform a 90-minute steady-state row on an ergometer (rowing machine) or on the water, focusing on maintaining consistent pressure and form. This could involve rowing at a split time that is 20-30 seconds slower than your 5k race pace.
Interval Training
Example 1: 5x1000m intervals at race pace, with 3-4 minutes of rest between each interval. The rest period can include light rowing or complete rest to allow for recovery. I always suggest that you do this against other boats if possible.
Example 2: 8x500m intervals at a slightly faster than race pace, with 2 minutes of rest in between. This can be performed on an ergometer or on the water.
Example 3: Pyramid intervals: 250m, 500m, 750m, 1000m, 750m, 500m, 250m, with rest periods equal to the time it took to row each segment. This type of interval helps build both speed and endurance.
Cross-Training
Example 1: Cycling: Perform a 60-90 minute cycling session at a moderate intensity. This could be a road bike ride, a stationary bike session, or a spin class.
Example 2: Swimming: Engage in a 45-60 minute swim workout, including a mix of steady-state swimming and interval sets, such as 10x100m at a fast pace with 1 minute rest.
Example 3: Running: Run for 5-10 km at a comfortable pace, or perform interval runs such as 5x800m at a fast pace with 2 minutes of rest between intervals.
Example 4: Performance or Functional Training: Participate in a 60-minute sport specific performance session that includes a mix of aerobic conditioning, strength training, and functional movements to improve overall fitness and muscular endurance.
By incorporating these specific training examples into a regular routine, competitive rowers can build the necessary endurance, speed, and overall fitness required for peak performance in races.
2. Strength Training
Weightlifting
Example 1: Squats: Warm up with leg extensions and leg curls (superset) for 3 sets of 10 each. The 2 sets of squats at a light weight to warm up. Go deep! Finally, Perform 3 sets of 8-10 repetitions of back squats or front squats. Focus on maintaining proper form with a controlled descent and explosive ascent. Keep the weight on your heals!
Example 2: Deadlifts: Complete 3 sets of 6-8 repetitions of conventional or Romanian deadlifts. Emphasize a strong hip hinge and core engagement throughout the movement.
Example 3: Incline Bench Press: Execute 3 sets of 8-10 repetitions of bench presses, focusing on full range of motion and controlled lowering of the bar. A great alternative that pulls your core into the movements is to do dumbbell chest press movements while laying on a plyo ball. Focus on the equal push and stability of the core!
Example 4: Rows: Perform 3 sets of 10-12 repetitions of bent-over barbell rows or single-arm dumbbell rows. Keep the back flat and squeeze the shoulder blades together at the top of the movement.
Bodyweight Exercises
Example 1: Push-Ups: Do 3 sets of 15-20 push-ups, maintaining a straight body line from head to heels and lowering the chest to just above the ground.
Example 2: Pull-Ups: Complete 3 sets of 8-12 pull-ups, using an overhand grip and pulling the chin above the bar.
Example 3: Planks: Hold a plank position for 3 sets of 1-2 minutes each. Focus on keeping the core tight and the body in a straight line from head to heels.
Example 4: Russian Twists: Perform 3 sets of 20-30 twists (10-15 each side), holding a medicine ball or weight plate and rotating the torso side to side while keeping the feet elevated off the ground.
Plyometrics
Example 1: Box Jumps: Do 3 sets of 10-12 box jumps, focusing on a quick, explosive jump onto a sturdy box or platform and stepping down carefully.
Example 2: Medicine Ball Slams: Perform 3 sets of 15-20 slams, using a heavy medicine ball and focusing on an explosive movement from a fully extended overhead position down to the ground.
Example 3: Jump Squats: Complete 3 sets of 12-15 jump squats, emphasizing an explosive jump at the top of each squat and landing softly with bent knees.
Example 4: Lateral Bounds: Perform 3 sets of 15-20 bounds (8-10 each side), jumping laterally from one foot to the other, maintaining balance and control upon landing.
By incorporating these specific weightlifting, bodyweight, and plyometric exercises into their training regimen, competitive rowers can build the strength, endurance, and explosive power needed for peak performance on the water.
3. Technique Improvement
Drills: Practicing specific rowing drills enhances technique. Examples include pause drills, arms-only, and legs-only rowing to focus on different aspects of the stroke. For the last Quad that I raced with, we cycled through a series of drills. See my post Specific Rowing Drills for Quad Competitors
Video Analysis: Recording and analyzing training sessions allows us to identify and correct technical flaws, ensuring efficient movement patterns. I like to fly my drone (Skydio) over myself with the tracking system to gain insights to my skills (or lack of).
Coaching: Working with a skilled coach provides immediate feedback and helps refine our technique. I have found the best for me is multiple coaches in different regions and with different backgrounds and methods. Technique is critical and teaches you to pivot from the hips and manage your hand and body positions. But fully understand that each team and coach may change little details. Pressure on the toes? Faster hands away? More layback? Learn from them all!
4. Team Coordination
Synchronization Drills: Practicing drills that emphasize timing and synchronization within the boat, such as rowing by pairs and focusing on matching stroke rates, is vital.
Communication: Developing clear communication protocols during training and racing ensures coordination and efficiency. What is the agreed to start sequence? What is the warm-up for the team and the boat? Learn your teammates… not everyone wants in boat coaching.
Seat Racing: Occasionally changing seating positions in the boat helps find the optimal combination and improves overall boat balance and performance. Just be happy to be IN the boat!
5. Flexibility and Mobility
Stretching: Incorporating regular stretching routines targeting key muscle groups used in rowing, such as hamstrings, hip flexors, shoulders, and back, enhances flexibility. For details, please see my post on Dynamic Stretching options.
Yoga/Pilates: Practices like yoga and Pilates improve flexibility, core strength, and mental focus, benefiting overall rowing performance.
6. Recovery and Nutrition
Rest Days: Scheduling regular rest days allows the body to recover and prevents overtraining. Take at least ONE day off per week. Listen to your body. I tend to row Saturday and Sunday, then Monday at the gym for upper body strength work, then off Tuesday. Row Wednesday, Bike Thursday (and lower body and core work), then row Friday in my single.
Nutrition: Following a balanced diet rich in carbohydrates, proteins, and healthy fats is essential. Staying hydrated and consulting a sports nutritionist for personalized advice can be beneficial. More in a later post.
Sleep: Ensuring adequate sleep (7-9 hours per night) supports recovery and overall health. Yes, in bed no later than 9pm! We row at 5am in Arizona!
7. Mental Preparation
Goal Setting: Setting specific, measurable, attainable, relevant, and time-bound (SMART) goals for training and competition helps maintain focus and motivation.
Visualization: Practicing mental imagery techniques to visualize successful performance and race scenarios enhances mental preparedness.
Mindfulness/Meditation: Techniques like mindfulness and meditation improve focus, reduce stress, and enhance mental resilience.
Example Weekly Training Schedule
Monday: Upper body weightlifting + stretching
Tuesday: Rest day + active recovery (light stretching/yoga)
Wednesday: Technique drills + seasonal row with sprints or headrace work
Thursday: Cross-training (cycling/swimming) + bodyweight exercises
Friday: Synchronization drills + moderate to heavy speed row
Saturday: Interval training + plyometrics
Sunday: Long steady-state row + stretching
Well, that wraps up a bunch of things. I can not get too specific without knowing the person and goals. We each have strengths and weaknesses and a third-party coach can help tons. OK, self-coaching works in many cases as well BUT get a professional opinion. Stay fit and healthy!