Strength training for Rowing

What is Strength Training?

Strength training includes any physical exercise which uses resistance to stimulate muscular contraction.

Why do Strength Training?

There are lots of good reasons for doing strength training exercises.

Strength training builds muscle strength and size and anaerobic endurance.

Strength training can also provide improvement in general health, including increased bone density, muscle, tendon and ligament strength, increased joint movement, and improved cardiac function. Strength training will also raise HDL cholesterol and lessen the likelihood of injury.

How Do I Go about Strength Training?

Strength training progressively increases the output of the muscle through gradual weight increases. Several different exercises on different types of equipment target specific muscle groups. Strength training is an anaerobic activity. It can also be adapted to aerobic exercise through circuit training.

What are Examples of Strength Training Activities?

Bodybuilding, weightlifting, powerlifting, strongman, highland games, shot put, discus throw, and javelin throw all use strength training. Other sports exercisers use as part of their strength training regimen include American football, wrestling, rugby, track and field, rowing, lacrosse, basketball, pole fitness and ice hockey.

What are Strength Training Strategies?

Squat, deadlift, bench press, and shoulder press are the best strength-building exercises ever—no matter what your age, gender, or level of fitness.

Form is important to get extra strength and avoid injuries. When doing a squat, begin by pushing your hips back as far as they will go. Arch lower back. There should be a stretch in your hamstrings. Hips bent, begin bending your knees and squatting as low as you can. When you do a deadlift, get in jump stance. Legs narrowly placed. As you bend to grab the bar, keep your hips down and back straight. Shoulders should be directly over knees. To do the bench press begin with your head off the bench. Keep feet steady. Grab the bar and pull your body up off the bench forward. Your butt comes down on the bench. Lower back is arched. Shoulder blades are squeezed together. In the shoulder press, flare lats when bar is at shoulder level.

Chin ups and stationary rowing are also good strategies. Remember to keep back straight.

You don’t need a lot of technical, expensive equipment that takes up a lot of space. Buy yourself a set of barbells. Start your workouts with barbell exercises incorporating squats, deadlifts, bench presses, and shoulder presses. Barbells are good because they allow you to load a lot of weight. Lifting heavy is the first step to getting stronger muscles.

Don’t over complicate strength training. Some trainers specify a certain rep speed or a certain number or reps. Forget all that! Focus on raising and lowering your weights in a smooth, controlled manner. Pause for a second at the top of the lift. Pick a tempo that is comfortable for you. Consistently—not quickly—increase the load to build strength.

As George Strait sings, “Write this down.” Keep track of your best lifts and your most and the weight on an exercise. Make it your goal to improve these numbers. Never mind what  others are able  to do. This is not a competition.

As I said: This is not a competition. Don’t get overzealous. Try to stick to three or four lifts for each workout. Keep your workouts short. This helps you use hormonal surges. If you do too many lifts in a session, some will be poorly done. Work on other things as well.

Work in fives. This offers the best gains in muscle size and strength.

As the hare discovered, slow and steady wins the race. Don’t be in a rush to add new load. If you go too heavy for too long you will plateau. Instead, do your main lifts using 10% less than the most weight you can lift. Gradually increase the weight by no more than ten pounds at a time.

Don’t overlook cardiovascular exercises. You can combine these with strength training by hill climbing or using a treadmill or step exercises wearing weights.

Avoiding Injuries

Use safe lifting techniques. Avoid rapid jerks. Perform exercises in a controlled fashion.

Build weights gradually no more than ten pounds at a time.

Don’t do too many reps. Do short sessions.

Be aware of who is in your exercise zone for their safety and yours.

Listen to your body. Quit or slow down if you feel dizzy or unwell.


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