Research Corner - Q&A Rowers: Strength Training by Steve Rhyan | Date Released : 25 Sep 2000 0 comments Print Close Question What are strength training exercises I can do with an elite rower who is trying to build a lot of mass in his legs? I would love to hear sport specific ideas as well as strength training exercises in general. Answer Strength and conditioning for elite rowers needs to be specific. Most people in this sport tend to overtrain much like swimmers, so keeping "extra"stress to a minimum will help prevent overtraining syndrome. To be as specific as possible a few questions need to be asked: Is your client a light weight or heavy weight and does he compete in the individual or team events? The main question of building leg mass would indicate that he is a heavy weight, so we do not need to be concerned with making weight. The reason this is mentioned is muscle hypertrophy or muscle mass equals increased body weight and the training approach is different for an athlete trying to keep overall body weight down and still improve strength. The overall resistance training plan, for anyone elite, needs to be based around a periodized training program. This system of conditioning takes into consideration many variables, one of which is muscle hypertrophy. Most theories on increasing muscle hypertrophy suggest training with loads that produce 8-12 Repetition Maximum (RM). This means that the weight should not be so heavy that 8 reps can not be completed, but heavy enough that 12 reps is max. The volume of work can be manipulated depending on how fatigued he is when lifting, but 3-6 sets should do it. The number and type of exercises can vary between training days. Training between 2-3 days pr.week should be sufficient without over stressing him. Here are a few suggestions; Day 1= 10-12RM Loads X 5-6 Sets / 2-3 min.rest Exercises : Cleans, Modified Cleans, Back Squats, Push Press Day 2= 8-10RM Loads X 3-4 Sets / 2-4 min.rest Exercises: Pulldowns, Weighted Dips, Dead Lifts, Incline Leg Press Day 3= 10-12RM Loads X 3-5 Sets / 2-4min. rest Exercises: Front Squats, DB Cleans, Reverse Lunges, DB Rows, DB Push Press Back to top About the author: Steve Rhyan Steve is a member of: National Strength and Conditioning Association American College of Sports Medicine American Society of Exercise Physiologists. <br><br> Steve has been an athlete, coach, teacher and trainer for over 20 years. Steve received his Undergraduate degree in Physical Education/ Biology and Graduate degree in Physiology of Exercise from San Diego State University, San Diego, CA. He has taught from middle school to college and coached high school, college and professional athletes. <br><br> As an athlete, Steve was a professional moto-cross racer for 10 years. He was California State Champion several times, ranked in the top 10 Nationally and in the top 20 Internationally. Steve has also participated in the Decathlon, numerous Triathlons, several Fitness Challenges and won the Police Heptathlon in San Diego, CA. To better understand "Body-Power," Steve studied Kajukenbo(Hawiian Karate) for several years and received a Black Belt. He is pursuing an education in Kodokan Judo to further understand anaerobic conditioning and the application of strength, power and agility. As a coach he specializes in Moto-Cross Racing, Track & Field, Mountain Bike Racing and Surfing. <br><br> Steve is presently a part time lecturer in Exercise Science at Santa Ana College for the Police and Fire Services and is Director of Strength and Conditioning at Specialized Personal Training(SPT) in Mission Viejo, California. At SPT, he specializes in Sports Medicine and Fitness Training for all ages, but especially people over 40 years of age. One of Steve's clients won the female division of the Navy Seal Fitness Challenge, she is 50 years old! Steve has several articles on training for a Fitness Challenge published in the Journal of Strength and Conditioning. When he is not writing, studying, teaching or training you can find him, with his family, on the beach surfing. Aloha. <br><br> "I learn by going where I have to go." 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