Traditional weight training for rowing is based on the one repetition maximum (1RM) principle. The loading
for the various exercises is based on a percentage of the maximum weight that can be lifted in one
concerted effort. The percentage of the 1RM varies depending on the training aim of each training period.
The year is divided into training periods, as discussed in Periodisation in Training in Section 4 : Creating a Bespoke Training Programme, into transition, preparation, pre-competition and competition. The training aims of these periods are general conditioning, strength endurance, power and maximum strength. The number of exercises, repetitions and percentage of 1RM changes as you pass through each of the training
periods.
The sessions are done in either circuit or station mode. A circuit is where the athletes move between the
exercises, which remain in one place. This reduces the time between exercises. A station is when the
athlete remains in one place and the weights and apparatus are changed for the different exercises. Which
method you choose will depend on the size of the gym, equipment available and whether you use free
weights or fixed multi-gym equipment. As a general rule the heavy weights maximum strength and power
sessions would be done at stations but the general condition and strength endurance training would be
done as a circuit.
Table 7.1
| Training Intensities |
|---|
| |
General Condition |
Maximum Strength |
Power |
Strength Endurance |
| Total Exercises |
1-12 |
1, 8, 9, 11 |
1, 3, 4, 7, 8, 9, 11 |
1, 3, 4, 7, 8, 9, 10, 11, 12 |
| % of 1RM |
40-55 |
90-100 |
75-85 |
60-75 |
| Repetitions |
30-40 |
1-6 |
10-12 |
20-25 |
| Sets |
4-6 |
3-5 |
3-5 |
4-6 |
| Method |
Circuit/Station |
Circuit/Station |
Circuit/Station |
Circuit/Station |
| Rest : Exercise |
Continuous |
3 : 1 |
3 : 1 |
2 : 1 |
| Period |
Transition and competition |
Early preparation |
Mid to late preparation |
Pre- and early competition |
This type of weight training brings about a significant improvement in strength relatively quickly as
measured by increases in the one repetition maximum. Athletes find this very motivating, but unless a
strength retention element is built into the programme these early gains cannot be reproduced later in the
season. By increasing strength early in the preparation it enables the athlete to train at a higher intensity during the more specific pre-competition and competition phases.
