Strength Training for High Performance Rowing

Guidelines for periodisation, individualisation and exercise progression

Jenny Krippner – UQ Sport Rowing ↔ Strength

• ‘Rowing performance is highly correlated with maximal strength and power….rowers should concentrate on developing these qualities’ (Gee et al, 2011)

• Rowing performance significantly related to lower body power and strength (Battista, 2007; Russell, 1998)

• Higher competition level = higher strength required (Secher, 1975)

Jenny Krippner – UQ Sport Aim of Strength Training

• Develop stability, strength and power to complement on-water training & technique

• Increase ability to maintain strong rowing posture and optimise boat speed

• 2-3 sessions/week

• 60-90mins/session

Jenny Krippner – UQ Sport Needs Analysis

• 2km performance

• Anaerobic Power (100m)

• Aerobic Capacity (6km, VO2max)

• Max. Strength (Clean, Squat, Bench Press, Bench Pull) • Age Division/Gender/Performance Level

• Goals & Interests (Survey)

Jenny Krippner – UQ Sport Jenny Krippner– UQ Sport Jenny Krippner – UQ Sport Periodisation

• ‘the process of varying a training program at regular time intervals to bring about optimal gains in physical performance for competition’ (Bompa, 1983)

Jenny Krippner – UQ Sport Goals of Strength Periodisation • Avoid overtraining and associated injuries/illness • Maximise training adaptations • Enhance recovery and therefore maintain training capacity throughout season • Effective peaking for major competition

Jenny Krippner – UQ Sport

Pre-Season Preparation

Jenny Krippner – UQ Sport Competitive Season/Transition

Jenny Krippner – UQ Sport 4 Week Training Blocks

• Most training programs have 4 week cycles (Mesocycles) • Hard week on water = light week in gym • Rowing Load vs. S&C Load • 1 2 • 2 3 • 3 4 • 4 1

Jenny Krippner – UQ Sport

Strength Phases

• Each 4-week block has a target:

• Stability – Beginner athletes • Anatomical Adaptation – Pre-season (April – June) • General Strength – General Preparation (June-August) • Specific Strength – Specific Preparation (July-October) • Max Strength – Pre-competition (October/November) • Power – Competition (November/December) • Power & Strength Maintenance – Competition (January – March)

Jenny Krippner – UQ Sport Stability

• Purpose – For beginners, this will create the foundation stability required for quality of movement in the future • High reps (12-15) • Slow tempo • Very little emphasis on weight • Movement competency development • No Plyos/Power exercises

Jenny Krippner – UQ Sport Stability

- Single Leg Squat 3 sets of 10 repetitions

- Monster Shuffle 3 sets of 12 each way

- Balance Disk/Bosu Hold 3 sets of 30seconds

- TRX Angels 3 sets of 15 repetitions

- Bird-dog 3 sets of 12 repetitions

Jenny Krippner – UQ Sport Anatomical Adaptation

• Purpose – Build muscle mass and continue to set a great foundation for your future phases, so do not deviate too much from stability rules • High Reps (10-12) • Slow Tempo • More emphasis on weight • No Plyos/Power exercises

Jenny Krippner – UQ Sport Jenny Krippner – UQ Sport Anatomical Adaptation

1a) Dumbbell Side Squat & 1b) Single Leg Lying Hip Extension Weeks 1 & 2: 3 sets of 10 each leg Weeks 3 & 4: 3 sets of 12 each leg

1c) Double Leg Lying Hip Extension Weeks 1 & 2: 3 sets of 10 Weeks 3 & 4: 3 sets of 12

Jenny Krippner – UQ Sport General Strength

• Purpose – Increase base levels of strength by implementing multi-joint exercises that require large muscle groups • High-Moderate Reps (10-6) • Normal Tempo • Increased emphasis on weight • Low Plyos/Power exercises

Jenny Krippner – UQ Sport

General Strength

Barbell Squat Week 1: 4 sets of 10 reps Week 2: 4 sets of 10 reps Week 3: 4 sets of 8 reps Week 4: 5 sets of 6 reps

Jenny Krippner – UQ Sport Specific Strength

• Purpose – Continued strength development with exercises becoming more specific to the chosen sport • Moderate reps (8-5) • Normal tempo • Moderate Plyos/Power exercises

Jenny Krippner – UQ Sport Jenny Krippner – UQ Sport Specific Strength

Barbell Deadlift Week 1: 3 sets of 8 reps Week 2: 4 sets of 8 reps Week 3: 4 sets of 6 reps Week 4: 4 sets of 4 reps

Jenny Krippner – UQ Sport Maximum Strength

• Purpose – To develop max strength by maximising the intensity by using very high loads with low repetitions • More time spent on primary lifts • Low reps (5-1) • Normal and fast tempo • High level Plyos/Power exercises

Jenny Krippner – UQ Sport

Maximum Strength

Barbell Back Squat Week 1: 4 sets of 5 reps Week 2: 4 sets of 4 reps Week 3: 5 sets of 3 reps Week 4: 5 sets of 2 reps

Jenny Krippner – UQ Sport Power

• Purpose – Convert maximum strength into maximum power • Low number of exercises,spend more time on primary lifts and speed of movement • Low Reps (5-1) • Fast tempo • Shock level Plyos/Power exercises

Jenny Krippner – UQ Sport

Power

Barbell Power Clean Week 1: 4 sets of 4 reps Week 2: 4 sets of 3 reps Week 3: 5 sets of 2 reps Week 4: 6 sets of 1 rep

Jenny Krippner – UQ Sport Power & Strength Maintenance

• Purpose: continue power development, maintain strength improvements and adjust training load into major competition • Low number of exercises, primary lifts and speed of movement • Low Reps 6-2 • Fast Tempo • Shock Level Plyos/Power exercises

Jenny Krippner – UQ Sport

Power & Strength Maintenance

1a) Barbell Power Clean Week 1, 2 & 3: 4 sets of 3

1b) Rowing Ergo – Max Power Week 1, 2 & 3: 3 sets of MAX

Jenny Krippner – UQ Sport Progression

• Stability Power • Force Speed • High Reps Low Reps • Slow Tempo Explosive Tempo • General Sports Specific • Unstable Stable • Low Load High Load • Low Plyos Shock Plyos

Jenny Krippner – UQ Sport Individualisation

• Each athlete will have individual requirements for each phase of the season from some/all of the following areas: • Beginner • Lightweight Rower • Hypertrophy • Strength • Strength Maintenance & Power

Jenny Krippner – UQ Sport Beginner

• Scenario: Beginner athlete just starting strength training, needs to learn movements, gain muscle mass and build base strength. • Follow similar progression:

Jenny Krippner – UQ Sport Lightweight Rowers

• Eligibility to compete is weight dependent

• Scenario 1: Lighter than average, need muscle gain (Hypertrophy, strength)

• Scenario 2: Heavier than average, need to increase metabolism (Circuit weights, Max Strength, Power)

Jenny Krippner – UQ Sport Hypertrophy

Scenario: 80kg Male who needs to increase muscle mass to be competitive as HW

• High rep range (8-15)

• Short Rest

• Normal Speed of Movement

Jenny Krippner – UQ Sport Strength Scenario: Athlete who already has enough muscle mass and requires strength gain

• Mid-low rep range (3-6)

• Emphasis on loading weight

• Large muscle groups

• Low level plyometrics Jenny Krippner – UQ Sport Strength Maintenance & Power

Scenario: Athlete with experience who requires maintenance of current ability + power development

• Combination of strength and power exercises • Low rep range (1-6) • Primary lifts, Speed of Movement • Shock level plyometrics & power exercises

Jenny Krippner – UQ Sport Exercise Progression • Power lifting exercises should be performed with the correct technique to avoid injury

• Other primary lifts are sufficient if S&C coach not present

• Periodical strength testing: power clean, bench press, bench pull and squat, core strength & flexibility

• End point exercises, achieved progressively

Jenny Krippner – UQ Sport Squat

• ‘Rowing performance has also been found to be related to lower body strength and power’ – Gee et al (2011)

• Supported Single Leg Squat • Split Squat • Forward and Reverse Lunges • Single Leg Box Squat • Back Squat

Jenny Krippner – UQ Sport Bench Press

• Push Up • Db One Arm Bench Press • Db Alt Bench Press • Db Bench Press • Bb Bench Press

Jenny Krippner – UQ Sport Bench Pull

• Db Bench One Arm Row • Cable One Arm Row • Cable Seated Row • Bent Over Row • Bb Bench Pull • Chin Ups

Jenny Krippner – UQ Sport Front Bridge

• Elbows & toes • Hands & Toes • 3 Point • Unstable (Swiss Ball, Med Ball, Etc) • Swiss Ball Roll Outs (Feet on Ball)

Jenny Krippner – UQ Sport Side Bridge (Left and Right)

• Side Bridge on Elbow & Feet • Hand & Feet • Elbow & 1 Foot raised • Arm & 1 Foot Raised • Weighted Side Bridge

Jenny Krippner – UQ Sport Putting a Program Together • Warm-Up/Stability/Injury Prevention

• Main Olympic/ Strength & Power Lifts

• Upper body/Combination Exercises

• Core Strengthening (can be integrated)

• Flexibility/Recovery

Jenny Krippner – UQ Sport Flexibility Training

• Should be performed daily to increase range of motion and reduce risk of injury

• Static Stretching • Partner Stretching • Foam Roller • Trigger Pointing

Jenny Krippner – UQ Sport

Questions?

Mobile: 0448 464 460

Email: [email protected]