Rowing Training Programme

Have you ever thought about a rowing training programme with specific exercises for rowing to strengthen your lower back, legs and arms? Why not check out ours with the help of a Concept II rower.

When you're looking at a rowing training programme you need to look at the body areas that you will be working out. Specific exercises for rowing can help with your rowing technique and strength, so why not read our detailed information in the following pages.

Using the Concept 2 rower means that you will need some rowing training tips and advice to help you get the best out of it. This ergo (rowing machine) will certainly improve both your all round fitness level, as well as improvements in muscular strength and endurance

The Concept 2 rowing machine is probably the most used piece of rower equipment in gyms in the UK. It's not got all the bells and whistles that some other rowing machines have, but it works every time!

There are many rowers on the market, however the only two that I would personally recommend are Concept 2 and the Water rower.

So for exercises for rowing, ultimately good technique will certainly help, read the notes in the bodywork's section under heart & lungs for guidelines. So check out our simple training sessions below and print off if you want to use them next time you train.

 

BEGINNERS TRAINING SESSIONS FOR CONCEPT 2

SPM = STROKES PER MINUTE. L = RESISTANCE LEVEL
 

SESSION SPM LEVEL METERS EFFORT AIM
ONE 28 / 32 3 / 5 600 / 1000 EASY TEC
TWO 28 /32 5 2 X 400 MEDIUM WO
THREE 26 / 30 4 1000 / 1200 EASY DIS TEC
FOUR 32+ 5 / 6 3 X 200 MEDIUM TEC
FIVE 28 / 32 4 / 5 2 X 500 MEDIUM WO
SIX 26 / 30 4 / 5 1200 / 1500 EASY DIS
SEVEN 32 + 5 / 6 3 X 300 MEDIUM TEC
EIGHT 28 / 32 3 / 5 3 X 400 EASY DIS
NINE 28 / 32 4 /5 3 X 500 MEDIUM WO

 

TEC = TECHNIQUE, CONCENTRATE ON YOUR TECHNIQUE, REMEMBER LEGS ARMS THEN ARMS AND LEGS.

WO = WORKOUT, AIM TO RAISE THE HEART RATE AND WORK THE BODY'S MUSCLE'S TO A SAFE LEVEL.

DIS = DISTANCE, THERE IS NOTHING WRONG WITH STOPPING FOR A SHORT REST, THEN FINISHING OFF THE REQUIRED DISTANCE. REMEMBER TO WORK WITHIN YOUR OWN LIMITS WHEN DOING ANY EXERCISE PROGRAM.

EFFORT = EASY, LIKE IT SUGGEST, CHILL OUT, TALKING SHOULD BE EASY, YOU ARE ONLY GET USED TO THE MACHINE AND ALLOWING YOUR BODY TO SLOWLY ADAPT.

MEDIUM, YOU WILL GET OUT OF BREATH, AND TALKING IS POSSIBLE, HOWEVER FOR SHORT PERIODS.

HARD, YOU WILL BE GLAD WHEN THE SESSION IS FINISHED, YOU WOULD RATHER NOT TALK, BODY WORKING OUT.

As well as the specific rowing exercises, you can also find some additional resources to hepl you with stretching muscles, stretching exercises and even stretching techniques so that along with thigh exercises and strength training specific to rowing, you also have some of our fitness tips and get fit advice to help with your training workouts.

On the following pages we have intermediate and advanced training sessions to help you once you have mastered the above or are already an experienced rower.

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