By Craig Neal
Strength training and skill training; Is there a difference and do we need both? In many cases we wonder, do we really need to do strength training in the gym with weights? And at the same time, our coaches and teams are called to do ERG training and turn in 1K and 5K test scores. Are these two modes of training independent? Or are they both required? Let's explore this.
Strength training in general requires heavy resistance. This requires an effort using heavier weights to increase our overall strength and therefore our power. Weight training with free weights or on equipment can produce the same results, increased muscle mass and strength. Skill training on the other hand, is specific and requires no added resistance as it targets a specific mode or function dedicated to the sport we're engaged in…. rowing! The Principal Of Specificity states that an activity must be specific to an intended skill in order for maximal improvement - or carryover - to occur. So, do we need both?
The short answer is yes! Weight training is required to increase our strength and power. We all strive for more power, delivered through every stroke, and while there are several different exercises that allow us to increase our strength, none of these are specific to the rowing stroke. And we need to keep that in consideration. For example: The dead lift closely approximates the leg drive a back movement of the stroke. And while it clearly allows us to increase our power and strength, it doesn't replicate the stroke, and we should not assume it does. Similarly, executing a seated back row (with proper form) is a wonderful way to increase our strength and power in the second part of the drive. It can deliver more power in backswing and our arm pull at the finish of a stroke. But this is not replicating the movement of the stroke. Both exercises are wonderful ways to increase power and strength. Neither should be thought of as increasing the overall rowing skill. On the other hand, the rowing machine – or erg - is as close to the rowing skill and stroke sequence that we can get off the water. This mode of specific skill training can be readily adapted to improve our stroke, or skill, on the water. And while we don't have to control our balance on the erg, and our body movement, or swing, has little effect on the machines calculated speed or performance, the overall motion of the erg does closely approximate the rowing stroke on the water. Therefore, it can't be considered as a skill training method while it also provides some strength and endurance improvements.
In short, it would be to the athletes advantage to incorporate both strength training - with heavy resistance - and skill training – like on the erg or in a boat on open water – into the overall training cycle. There is no exercise done in the weight room with barbells or machines that will expedite the learning of our sports skills. And there is no skill specific training – erg or otherwise – that can build power and strength like weight training can. Skills training and conditioning must be specific to the sport while strength training is general in nature. If you want to perform better and build strength that translates into your boat or supports your stroke, then emphasize those muscles in your weight training. But also get out on the water, or get on a erg and work on your specific skills. To improve the skill component, simply keep practicing and working on your form and conditioning. It is that repetitive learning and micro adjustments that also lead to easy speed.
I look forward to seeing you in the gym turn on the water! Enjoy!
Follow on thought: Be careful not to over train! Strength training, on the water rowing, erg training, and general cardo work like running all need to be part of an overall program. Add to this proper nutrition and rest and you must balance it all out. Listen to your body and talk to your team mates so you can find the right balance that works for you.