Resistance Training Program

Rowers:

Your goal, if you choose to participate in a resistance training program, is to build strength. This complements our water training, which focuses heavily on technique and endurance. Each resistance training session should last only 30 minutes or less with only 2 to 3 sessions per week. Please follow this program carefully.

THE PROGRAM

1. Stretch at the beginning of each session
2. Ask the gym teacher or instructor to help you determine your 1 rep max or to show you the proper way to do each exercise from the list below if you are uncertain
3. Each day, choose 6 exercises from the list, with at least one from each set
4. Perform 2 sets per exercise of 8-10 reps each at about 75% your 1 rep max
5. Allow 45-60 seconds rest between sets
6. Stretch after each session

Note 1: Know your exercises beforehand so you can rotate through the session efficiently
Note 2: Try a unique exercise routine each session

THE EXERCISES

Lower Body

• Squats
• Leg Extensions (quadriceps)
• Leg Curls (hamstrings)
• Dumbbell Lunge
• Calf Raise
• Leg Press

Core

• Lower Back Extensions (aka: Superman)
• Cleans
• Sit-Ups (option to use a medicine ball)
• Elbow-Knee Touches
• Plank Holds

Upper Body

• Bench Pulls
• Upright Rows
• Bicep Curls (w/barbell)
• Overhead Extensions (triceps)
• Flys
• Bench Press (w/free weights)
• Lat Pull Down