In the world of sports there are many things that need to be improved. One of them is your rowing technique. You have been training hard but still you do not see any improvement in your performance.
Maybe it’s because you don’t pay attention to what you’re doing or maybe it’s due to lack of time and motivation?
Either way, you want to make some changes so that when the competition comes around, your skills will be at their best!
The first thing you need to do is to read through all the articles mentioned above. Then, take a look at the following links:
Article 1 – How To Increase Your Rowing Split Time (2 pages) Article 2 – How To Improve Your Rowing Split Time (4 pages) Article 3 – How To Get A Faster Stroke Rate (3 pages) Article 4 – What Is Muscle Power And Why Should I Care About It?
(6 pages) Article 5 – How To Improve Your Rowing Speed (8 pages)
These articles will give you all the necessary information to improve your rowing technique. Now that you’ve read these articles, it’s time to put them into practice.
How To Increase Your Rowing Split Time
In this article we’ll explain how to increase your rower split time by using the right exercises and techniques. Keep in mind that the following exercises and stretches should only be used by experienced rowers since if not done properly, you might get injured.
The first thing that you need to do is to warm up before and after each training session. That is very important because it gets your blood flowing and your muscles, tendons and ligaments are warmed up so that you don’t get injured during training.
After warming up, do some stretching exercises for 15 minutes. This will help increase your flexibility and make you less prone to muscle strains or tears.
Remember to never bounce during stretching or you could cause a muscle tear.
After stretching, it’s time to row! Get in the boat and start rowing for 2 minutes at a moderate pace.
After 2 minutes, take a 30 second break. Then row hard for 90 seconds (give it everything you’ve got). After 90 seconds, take a 3 minute break. After the third minute, row at a moderate pace for 2 minutes. After that, do a final 30 second all-out sprint.
After your workout, do some light stretching for a few minutes and then cool down by rowing easy for 5 minutes.
As you can see in this article, there are many things to take into consideration when it comes to increasing your rowing split time. As long as you’re willing to put in the hard work, you can achieve anything!
How To Improve Your Rowing Split Time
Now that you’ve finished the first article and have had a chance to warm up and stretch, it’s time to learn specific techniques for improving your rowing split time.
To really improve your rowing, you’ll need to focus on three main areas – Improve Strength, Improve Technique and Boost Your Mental Toughness. All three of these factors are important, so don’t neglect any one of them.
You won’t build much strength by rowing on the water, so you need to do extra strength training 2-3 times a week. Here is a sample of the exercises you should be doing and the order that you should do them in:
Warm-up – 5 minutes of light cardio (stairclimber, jogging, biking), followed by some stretching Weight Training – Do each of these exercises for 3 sets of 10 reps (rest 1-2 minutes between sets). Do 2-3 more sets with decreasing amounts of reps as endurance increases.
Barbell Bench Press
Back Raise (weighted)
Tricep Push-downs (weighted)
This is just a sample of the exercises you can use. Feel free to substitute other exercises in this plan or another one that you prefer.
It’s always best to check with your coach before starting any new workout routine though.
Once you’ve finished your strength exercises, end with 5 minutes of light cardio and stretching.
Good technique is extremely important in rowing. Not only will you go faster with good form, but you’ll also decrease your chance of getting injured while rowing.
Here are some tips to improve your rowing technique:
Stretch and warm-up before each practice. Do not bounce or jerk the oars.
Row with steady, powerful strokes. Keep your back straight and your head up, looking forward. Keep your legs fairly straight with your feet pointed. Don’t drag your foot in the water or splash around. Keep even pressure on the foot straps throughout the stroke.
Use the “drag” method of getting on and off the rower to avoid falling or stepping onto the moving handle. Don’t drag the oar in the water when you are not rowing.
After each stroke, roll your oar along the side of the boat to keep it clean and to protect the oarlock. To get maximum power from your legs, keep your knees fairly straight and push with the backs of your legs. Keep your body loose and relaxed. Don’t forget to drink water! It will help keep you from getting cramps and feeling woozy during practice.
Boost Your Mental Toughness
Most people give up on sports when they hit a plateau in their training due to lack of progress. In other words, they get mentally tired of not seeing any improvement and quit.
To prevent this from happening to you, it’s important to keep a positive mental attitude and to set goals for yourself.
Here are some tips to prepare your mind for the rigors of training:
Make sure that you get plenty of rest and eat a healthy diet. A body under stress cannot focus during training.
It is under these conditions when injury is most likely to happen. A tired body also weakens your mental endurance, so get enough rest! Always stretch before and after each training session. This will not only warm up your muscles, but also prevent injury due to your increased flexibility. Focus! Before a race or training, take a few minutes to create a “bubble of concentration” around you. Eliminate all noise and distractions that may pop into your head during your training. When you’re ready, take several deep breaths and then begin. This is most important when you’re doing timed pieces because anything that can be running through your head other than how to go faster is taking away some of your energy that could be focused on speed. If you have problems blocking out the world, I suggest that you put on headphones and listen to some music while you row. It really helps me when I’m doing long sessions. For race day, it’s important to get yourself mentally prepared the night before and the morning of. Think about how great it’s going to feel when you reach the finish line and all the hard work you’ve done. By saying to yourself “I am going to win!” either silently to yourself or out loud, it helps reinforce that winning attitude into your mind. Remember, the mind often controls how the body performs. If you truly believe you will win, your mind will give you little messages throughout the race telling you that you are faster and stronger than anyone else out there. You may have noticed this if you’ve ever been so focused on something that you didn’t notice someone calling your name from a few feet away.
If you’re on a team, this is the time to psych up your fellow rowers. Tell them how each one of them is a champion and how much you believes in them.
If you do win, don’t brag too much about how great you are. Boast in front of your teammates and you may find yourself rowing by yourself as everyone loses their desire to row with you!
Now that you’ve learned how to train your body and mind, it’s time to get out there and win some races! Good luck, and have fun!
Sources & references used in this article:
Effects of training on physiological correlates of rowing ergometry performance by CJ Womack, SE Davis, CM Wood, K Sauer… – The Journal of …, 1996 – journals.lww.com
Steering, rowing, drifting, or sinking? Changing patterns of governance by BG Peters – Urban Research & Practice, 2011 – Taylor & Francis
Ribose versus dextrose supplementation, association with rowing performance: a double-blind study by L Dunne, S Worley, M Macknin – Clinical Journal of Sport …, 2006 – cdn.journals.lww.com
Improved 2000-meter rowing performance in competitive oarswomen after caffeine ingestion by ME Anderson, CR Bruce… – … journal of sport …, 2000 – journals.humankinetics.com
Anthropometric and metabolic determinants of 6,000-m rowing ergometer performance in internationally competitive rowers by P Mikulic – The Journal of Strength & Conditioning Research, 2009 – cdn.journals.lww.com
Factors contributing to low back pain in rowers by A Varela, L Sardinha, KH Pitetti – Medicine & Science in Sports & Exercise, 1997 – LWW
A mathematical model of the oar blade–water interaction in rowing by DA Reid, PJ Mcnair – British Journal of Sports Medicine, 2000 – bjsm.bmj.com
A fluid dynamic investigation of the Big Blade and Macon oar blade designs in rowing propulsion by N Caplan, T Gardner – Journal of sports sciences, 2007 – Taylor & Francis