Rowing - 4 Week Strength Routine

Rowing is a fantastic full-body workout, but incorporating strength training specifically for rowing can take you even further. This program focuses on shorter, more intense rowing intervals with longer rest periods to build power over time.Think of it as building the engine that propels your boat!

Benefits of a strength routine

- Increase power output on the rowing machine.

- Enhance muscle recruitment and coordination.

- Improve overall strength and stamina.

- Boost your confidence and rowing performance.

What to expect

- This 4-week program includes 2 rowing workouts per week.

- Each workout features a structured warm-up, high-intensity rowing intervals, and rest periods.

- Workouts are designed to gradually increase in difficulty throughout the program.

- SPM (Strokes Per Minute) refers to your rowing cadence, or the number of strokes you take per minute.

- Rest periods are there for you to recover. It's up to you whether you row slowly or stay still, just focus on recovery and preparing for your next row.

Who is this plan for?

This plan is designed for intermediate rowers who are looking to increase their strength and power on the rowing machine. If you've been rowing regularly for at least a few months and feel comfortable with the basic rowing technique,this program is a great way to take your training to the next level.

- You should be able to row consistently for at least 20 minutes without excessive fatigue.

- You should be able to hold good form and technique over for the duration of your workout.

- You want to supplement an existing rowing routine or other exercise routine.

The key to success

- Form is paramount. Focus on maintaining proper rowing technique throughout the program to avoid injury and maximize results.

- Listen to your body. Take rest days when needed and adjust the intensity if necessary. Don't row 2 days in a row.

- Warm-up and cool down are crucial. Don't skip these important steps to prepare your body for the workout and aid recovery.

- Pre-program the routine. Staying on track is difficult, program this into your machine or use our app to follow along.

- Stay hydrated. Rest periods are a great opportunity if you need to take on additional fluids.

- Stay fueled. You need to make sure you eat enough calories to sustain your performance.

Week by Week Progression

The program follows a progressive structure. Each week, you'll see slight increases in SPM, rowing duration, or the number of sets to keep challenging your muscles and pushing your limits.

Remember, consistency is key! Stick with the program, focus on proper form, and watch your performance improve.

Rowing Max Power - Intermediate Routine

Week 1

Day 1

24 minutes

Warm Up

• 2 minutes at 20 SPM
• 2 minutes at 22 SPM
• 60 seconds at 24 SPM
• 30 seconds at 26 SPM
• 2 minutes at 20 SPM

Main Set

• 30 seconds at 26 SPM
• 30 seconds rest
• Repeat 5 times
• 2 minutes rest
• 30 seconds at 26 SPM
• 30 seconds rest
• Repeat 5 times
• 2 minutes rest

Cool Down:

• 3 minutes at a moderate pace

Day 2

23 minutes

Warm Up

• 2 minutes at 20 SPM
• 2 minutes at 22 SPM
• 60 seconds at 24 SPM
• 30 seconds at 26 SPM
• 2 minutes at 20 SPM

Main Set

• 60 seconds at 24 SPM
• 30 seconds at 20 SPM
• 60 seconds at 26 SPM
• 60 seconds at 20 SPM
• 60 seconds at 24 SPM
• 60 seconds rest
• Repeat 1 time

Cool Down

• 3 minutes at a moderate pace

‍

Week 2

Day 1

24 minutes

Warm Up

• 2 minutes at 20 SPM
• 2 minutes at 22 SPM
• 60 seconds at 24 SPM
• 30 seconds at 26 SPM
• 2 minutes at 20 SPM

Main Set

• 30 seconds at 28 SPM
• 30 seconds rest
• Repeat 4 times
• 2 minutes rest
• 30 seconds at 28 SPM
• 30 seconds rest
• Repeat 4 times
• 2 minutes rest

Cool Down

• 3 minutes at a moderate pace

Day 2

23 minutes

Warm Up

• 2 minutes at 20 SPM
• 2 minutes at 22 SPM
• 60 seconds at 24 SPM
• 30 seconds at 26 SPM
• 30 seconds at 28 SPM
• 2 minutes at 20 SPM

Main Set

• 60 seconds at 26 SPM
• 30 seconds at 20 SPM
• 60 seconds at 28 SPM
• 60 seconds at 20 SPM
• 60 seconds at 26 SPM
• 30 seconds at 20 SPM
• 60 seconds rest
• Repeat 1 time

Cool Down

• 3 minutes at a moderate pace

‍

Week 3

Day 1

24 minutes

Warm Up

• 2 minutes at 20 SPM
• 2 minutes at 22 SPM
• 60 seconds at 24 SPM
• 30 seconds at 26 SPM
• 30 seconds at 28 SPM
• 2 minutes at 20 SPM

Main Set

• 30 seconds at 28 SPM
• 30 seconds rest
• Repeat 5 times
• 2 minutes rest
• 30 seconds at 28 SPM
• 30 seconds rest
• Repeat 5 times
• 2 minutes rest

Cool Down:

• 3 minutes at a moderate pace

‍

Day 2

23 minutes

Warm Up

• 2 minutes at 20 SPM
• 2 minutes at 22 SPM
• 60 seconds at 26 SPM
• 30 seconds at 28 SPM
• 30 seconds at 30 SPM
• 2 minutes at 20 SPM

Main Set

• 60 seconds at 26 SPM
• 30 seconds at 20 SPM
• 60 seconds at 30 SPM
• 60 seconds at 20 SPM
• 60 seconds at 26 SPM
• 60 seconds rest
• Repeat 1 time

Cool Down

• 3 minutes at a moderate pace

‍

Week 4

Day 1

25 minutes

Warm Up

• 2 minutes at 20 SPM
• 90 seconds at 22 SPM
• 60 seconds at 24 SPM
• 60 seconds at 26 SPM
• 30 seconds at 28 SPM
• 30 seconds at 30 SPM
• 2 minutes at 20 SPM

Main Set

• 30 seconds at 30 SPM
• 30 seconds rest
• Repeat 5 times
• 2 minutes rest
• 30 seconds at 28 SPM
• 30 seconds rest
• Repeat 5 times
• 2 minutes rest

Cool Down

• 3 minutes at a moderate pace

Day 2

23 minutes

Warm Up

• 2 minutes at 20 SPM
• 2 minutes at 22 SPM
• 60 seconds at 26 SPM
• 30 seconds at 28 SPM
• 30 seconds at 30 SPM
• 2 minutes at 20 SPM

Main Set

• 60 seconds at 28 SPM
• 30 seconds at 20 SPM
• 60 seconds at 30 SPM
• 60 seconds at 20 SPM
• 60 seconds at 28 SPM
• 60 seconds rest
• Repeat 1 time

Cool Down

• 3 minutes at a moderate pace