Getting In Shape For Crew?

Question

Hey I'm a high school freshman and I didn't make my school's crew team this year. I wanna try out next year, but I don't really know what to work on. I am 5'8" and 135 pounds. My mile time is about 8 minutes :(. Any suggestions?

Answer 1

The power aspect of rowing is obviously the bench row, and squats.  Since you do bench rows, also do pushups, slowly, for muscle balance around the chest.

Work on your running speed with sprints.  100s, and 220s will boost leg strength

But the low back gets a lot of work, so sit-ups are also important.

Front shoulder lifts, and standing rows for the shoulders.

Also do bench step-ups, with some weight if you can.

Extra sets are more important than lifting very heavy.  Rowing takes a lot of endurance, and great cardiovascular endurance.

Don't overdo it.  You also need to eat more and gain some weight.

Answer 2

The best step (since you don't know what to work on) is to schedule a meeting with the coach or a team captain to get some advice and tips on technique. They will likely be glad to give you some pointers, and likely some training tips. Improving you works its way up the crew through competition and is in everyone's best interest. And showing interest and heart demonstrates that you'll give what it takes down the road.

   If you have access to a Concept II or III ergometer (rowing machine) you can work on your technique and endurance using it, preferably with some technique pointer from the coach. I would highly recommend trying to put in at least a couple long (>40 minute light intensity) sessions per week since you will start to get the flow down once you stop focusing on what you are doing and your body becomes more efficient. If you find it boring, listen to music or pull harder. (You will probably notice your 500m splits go down late in the first few long rows since you will start to "swing".

   Once you nail the basics you could start working on "ladders" and 1 minute on 2 minute off drills to increase your power and VO2 max. But I would focus on endurance and technique for now.

   If you don't have access to a rowing machine you can focus on excercises in the same motion as rowing. You could do squats or leg press, cleans (leave the jerk out ;), seated rows, and "jumpies". You'll probably hate some of them (especially cleans) at first, but once you can outperform others in seat races (the real test - once you get there by proving yourself) then you will be able to make and keep your seat. Most coaches are ultimately concerned about what makes the boat go faster. If you can outperform someone taller or stronger those things don't matter anymore.

Finally, if possible, join a Juniors crew program next summer. It will give you experience on the water and coaching that will likely be invaluable. Don't give up, I graduated high school at 5'9" and 130 lbs and had no rowing experience (I was a swimmer), but was invited to row with the National Lightweight team my third year into rowing in college, and rowed in the Dad Vails finals twice in the Light 4. Oh yeah, try the swim team, cross country, or just train on your own to stay/get in shape until you make it on. Then continue to go the extra mile unless your coach tells you that you are over-training. But definitely, seek out advice and feedback especially on technique and lifting.