User:Johnteslade/Training for Rowing

In rowing, a large amount of time is spent training. The different types of training undertaken by athletes is outlined below.

Rowing based
This is the type of training done either on the water or on the indoor rower. There are the following main types:

Weights
Another important part of the training is use of weight training. This helps to develop a rowers explosive strength and power.

Cross Training
Other sorts of aerobic exercise (e.g. running, swimming). Improves aerobic endurance.

Circuit Training
The idea is to keep the heart rate at a constant level (about 130-170 bpm) for a long period of time. Several bodyweight exercises are strung together to form the circuit, each exercise being performed for about 30 seconds before moving to the next. Improbes aerobic endurance and strength.

Core Stability
The development of the trunk of the body. This is useful in rowing as a large stress is placed on the lower back and abdominals during the rowing stroke.

Flexibility and Mobility
Often an overlooked area of rowing training. Flexibility (the range of movement about a joint) allows a rower to take a long stroke due to being able to move further. Mobility (how a freely a joint can move) lets a rower move easier and hence use less energy.