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Efficient, effective year round rowing and strength training

Wednesday, May 22 2024


March 2010

The March strength workout is now posted on the site. This is a 2 day program that will develop basic strength. Exercises are categorized by muscle group and movement. An example would be "Quads - 2x leg push" which means the exercise targets the quadriceps muscles and the movement is a double leg push such as a squat or leg press. If you don't know how to do an exercise or don't have the equipment to do the exercise then go to the exercise planner and look for an alternate exercise for that muscle group and movement. You will also notice that exercises are grouped together. An example would be a squat followed by a pulldown followed by a stretch. You will follow the sequence and then repeat until all sets are completed, then move to the next group. Core exercises are grouped together. Day 1 is flexion/extension and stabilization. Day 2 is lateral flexion and rotation. Some things to remember:

•Take 60-90" between sets.
•Take at least 2 days off between strength sessions.
•Core work can be done on the off days. Try for 1-2 additional sessions after a row.
•For week 1 keep weight the same for all sets. Week 2 you can increase weight for 2nd set. Weeks 3 and 4 you can increase weight for 2nd and 3rd sets.
•Set weight so you can get through the first set easily and not a struggle.
•All movements should be smooth. If you feel like you are changing body position to complete reps, then the weight is too heavy.
•Most injuries happen because of too much weight or not knowing how to do an exercise. Ask for help or stick with exercises that you know how to do.

Let us know if you have any questions.