Strength Training

Strength Training

Rowers and coaches who want to learn more about strength training for rowing should take the NCCP Level 1 and 2 Technical courses offered by Rowing Canada through ROWONTARIO.

Below is an excerpt from the RCA-NCCP Level 1 Technical Manual, produced by RCA Strength Training Consultant Ed McNeely.

Strength Training for High School and Young Club Rowers

Recommendations
Based on the NSCA's position statement and reviews by Faigenbaum (1993), the American Academy of Pediatrics (1983), and Israel (1992) the following guidelines for developing strength training programs for prepubescent children are recommended:

Young athletes require a medical examination prior to strength training including assessing their physical maturity level.
Provide adequate supervision and instruction. The athlete-coach ratio should not exceed 10:1 with a ratio of 5:1 preferred. This should help the athlete learn proper techniques. Most strength training injuries occur because of poor exercise technique.
Prohibit maximal lifts. This helps prevent possible injury to the bones' growth zones. Since children and young teenagers are often competitive and want to see how much they can lift, it may be necessary to limit prepubertal athletes to body weight exercises (push ups, situps, pullups, etc.).
Ensure that the athlete is emotionally mature to accept and follow directions. Athletes risk injuring themselves and others when strength training if they cannot follow directions and safety guidelines.
Consider the unique physical and psychological make up of each athlete. Since the rate of emotional and physical maturity varies from person to person an individualized training program will help improve performance and decrease the chance of injury.
Include strength training in a conditioning program. Expose young athletes to a variety of activities and movement patterns. Limiting training to a specific activity can slow the athlete's overall development.
Keep training fun for the athlete. By keeping training, not just strength training, fun, the athlete can develop a lifelong appreciation of fitness and sport. The length of the athlete's career can be increased if the level of enjoyment is high.
Develop or adopt a set of weight training rules and regulations.
Create a periodized program to help avoid overtraining.