Efficient, effective year round rowing and strength training

Wednesday, May 12 2021

Welcome to TBFit.com

March 2021 - We've continued to work on building the base as we transition to the water. It's important to build up your volume and intensity on the water over several weeks. You can start with steady state workouts on the water, then add in the AT. Maintain the strength workouts, it's worth it to keep off the water twice a week to do strength work that will keep you stronger and injury-free. We've included a couple of stretches you can do on the water, both in singles or team boats. We also added a sheet on warming up, noted below. Check the notes on the workouts for more information.

Email us if you are looking for specific recommendations for drills, cross training, warm ups and coaching tips, or with questions and we try to respond within 48 hours. We've updated most of the outdated parts of the site during this refresh, so let us know if anything doesn't work for you or any content you'd like us to add. Next step is more updated exercises and drills.

Coaching Tip 2021 - Warming up

A habit that high performance athletes develop to maximize every workout is a deliberate warm up, both on land before heading out to row, and on the water. This habit helps athletes at every level to have the best practice and the fastest race. When you step into a boat and you are warmed up, you’ll row better right off the dock - over a season that adds up to many hours of better rowing.

A good land warm up routine is also the most controllable part of race day, and sets the tone that you are prepared and ready to go. For coaches, the land warm up is the only part of race day that you can observe, and helps keep athletes focused just prior to getting in the boat. Teams can warm up together, adding in exercises or stretches that work best for them

Keep a training journal to jot down your pre-workout/pre-race warm up, then individualize it. You should have a different warm up for a steady state session than for a day of racing pieces. It should include strokes to physically warm you up, as well as drills or actions to solidify technique. Time it so you know exactly how long you have, and if you launch late or have extra time, have a plan for what you would cut out or add. We’ve included a document in the warm up section with some warm up ideas for on the land, and sample water warm ups.

Please use the Contact Us buttons on the top right corner of every page to reach us.

As always you will find:

  • Updated Rowing and strength workouts.
  • Physiology section.
  • Rowing drills.
  • Exercises
  • And more

Have a question please Contact Tom or CB any time

updated: 1 month ago