Weights Programs for Novice and School Rowers

 

Adair Ferguson, BSc, BA (Human Movement), MSc (Qual)
Sports Development Officer, ACT Rowing Association, Australia

 

There are two programs. Program 1 is a conditioning circuit, while Program 2 is a strength/endurance weights session. Some activities are common to both sessions.

Build up to doing weight training three times per week, with at least a clear day’s break between the sessions. You might want to stick to one or other of the programs for specified weeks (e.g. Weeks 1 and 2 — Program 1, Weeks 3 and 4 — Program 2, etc.), or alternate the programs (e.g. Monday—Program 1, Wednesday—Program 2, Friday—Program 1, Monday—Program 2, etc.).

Do not allow the workloads to remain static. As you get used to the exercises and improve your performance you must increase the workload to see any further improvements. Suggestions are given for increasing the workload for each exercise.

 

 

Program 1—conditioning circuit

 

Exercises to be performed consectively at a steady to fast pace, no rest between exercises. Do circuit 2–4 times, no rest between circuits.

Before commencing first circuit, warm up for 5 minutes on the ergo or cycle, then stretch.
  • Exercise
Reps/time To increase workload
  • 1. Bench steps
30 s – 1 min Carry weights or do bench jumps
  • 2. Chin-ups/Lat pull-downs
10–15 reps (may be assisted) Decrease assistance or add weight
  • 3. Skipping
1–2 min Increase pace/time
  • 4. Ergo (quarter slide, arms mainly)
1–2 min Increase pace/ergo resistance setting
  • 5. Dips
10–20 reps Increase reps or carry a weight
  • 6. Tuck jumps/bounds (take care—stop if any pain)
10–20 reps Increase reps
  • 7. Push-ups
10–25 reps Increase reps or progress from bent knee push-ups to straight legs to feet on bench/raised platform.
  • 8. Upper back arches
15–25 reps Increase reps or clutch weight to chest
  • 9. Crunches
15–25 reps Increase reps or clutch weight to chest
  • 10. Leg raises (one leg)
15–25 reps each leg Increase reps or work from bench
  • 11. Crunch and twist
15–25 reps Increase reps or clutch weight to chest

 

 

Program 2—strength/endurance weights

 

Exercises to be performed consectively, no rest between exercises. Do circuit 2–4 times, 2 min rest allowed between circuits.

Before commencing first circuit, warm up for 5 minutes on the ergo or cycle, then stretch.

For exercises 5–12, your starting weight should be the weight you can (just) do the minimum repetitions of (10 or 15 reps, depending on the exercise).
  • Exercise
Reps To increase workload
  • 1. Upper back arches
15–25 reps Increase reps or clutch weight to chest
  • 2. Crunches
15–25 reps Increase reps or clutch weight to chest
  • 3. Leg raises (one leg)
15–25 reps each leg Increase reps or work from bench
  • 4. Crunch and twist
15–25 reps Increase reps or clutch weight to chest
  • 5. Leg press/extension
15–20 reps Increase reps until max no. of reps reached, then increase no of sets (circuits) to maximum of 4, then increase the weight.
  • 6. Hamstring curls
15–20 reps (See statement above re leg press/extension)
  • 7. Bench press
15–20 reps (See statement above re leg press/extension)
  • 8. Bench pulls (or seated row)
15–20 reps (See statement above re leg press/extension)
  • 9. Lat pull-downs (or chins)
10–20 reps (See statement above re leg press/extension)
  • 10. Military press
10–20 reps (See statement above re leg press/extension)
  • 11. Curls (optional)
10–15 reps (See statement above re leg press/extension)
  • 12. Dips (optional)
10–15 reps (See statement above re leg press/extension)