A week you can actually repeat
for Rowing.

Place the hard work

Two strength days with an easier aerobic row between harder sessions.

A repeatable structure

Day 1: strength from the main workout. Day 2: technical practice or easy aerobic work. Day 3: controlled conditioning. Day 4: second strength workout. Keep an easier day after your most demanding play day. Use steady rows plus carefully placed intervals, scaling with technique and volume.

Adjust the dial

When practices or matches rise, reduce gym sets before dropping the habit entirely. If your back feels overloaded, reduce total rowing and hinge volume and seek assessment for persistent pain.

Three movements to understand

These are examples of general physical preparation. Tap any movement for target muscles, setup, execution, common errors and an easier alternative.

Goblet squat

Quadriceps with glute support. Sit between the hips and stand through the whole foot.

FULL TECHNIQUE GUIDE ↗

Dumbbell Romanian deadlift

Hamstrings and posterior chain. Keep weights close and shift hips back with a long spine.

FULL TECHNIQUE GUIDE ↗

Chest-supported row

Lats, rhomboids, mid-back and biceps. Keep chest against the pad and row without swinging.

FULL TECHNIQUE GUIDE ↗

Put this into your week

Two strength days with an easier aerobic row between harder sessions. Use steady rows plus carefully placed intervals, scaling with technique and volume.

Begin with a manageable session and record how it affects the next practice. If you can complete every set with sound form and recover well, add a repetition or modest resistance. If quality or recovery falls, reduce a set or move the session away from the hardest sport day.

Stroke timing and technique require boat or erg coaching; do not turn lifts into a rowing imitation. If your back feels overloaded, reduce total rowing and hinge volume and seek assessment for persistent pain.