How to be a better rower / prepare for summer season?

Question

What Can I do to be a better rower (rower as in on a crew team.) Does eating well help? What about stretching? And which exercises (besides erging...) help - does biking / running help, for example?

Any information you could provide would b extremely appreciated.

Answer 1

I rowed on the east coast, and we could not row during a large part of the winter due to the cold (we once had a huge sheet of ice floating down the Potomac crush/destroy our launching dock during a freak storm during Thanksgiving break).  We did what was called "winter workouts" until we could row without ice forming on our oars (seriously).  Our coach was once an Olympic coach, and he and the other coaches all did the same standard exercises.  Most schools did the same drills, and here they are:

(stretch 3-5 mins before all of these)

1.  The 20 minute hard run.  Crew is 70-80% aerobic, 20-30% anaerobic.  You need to run for at least 20 mins before it has any cardio effect on you.  You do not need a longer run, since the average crew sprint is only 6-7 minutes long (a head race is longer though, but rarer). This is a run and not a jog, since it is also to build/develop muscle.

2.  Leg press weight lifting.  The quadricep is the strongest muscle in the body, and the most important rowing muscle.  Develop it for a strong drive.

3.  Bench pull weight lifting.  Put your one hand and knee on a bench press and one foot on the ground (doggie style) and lift a barbell from the ground to your chest.  This will develop your bicep and back, and strengthen the middle part of your stroke.

4.  Center Pull weight lift.  Stand straight up, hands together, and lift a weight from your waist to your chin.  This develops your wrist/arms/bicep/shoulder and gives you a strong rowing finish.

And for some lighter less important weight training:

5.  Lunges. Quad and calf.

6.  Squats.  Quad/ lower back.

7.  Calf lifts.  Calf.

8.  Wrist rolls.  Wrist forearm.

9.  Curls.  Bicep

For all weight lifting, do 3 sets of 8-10 reps, as much weight as you can, alternating muscle groups every 2-3 days to give your muscles time to rebuild/rest.

10.  Steps.  Find a long set of steps and sprint up and down them (this is also a popular punishment technique for coaches, you'll see why).  This develops quads and cardio.

11.  Jumpies.  Arms out, jump straight up and down till it burns real good  (ouch).  Again, quads.

12.  Last but not least, yep, the erg.  Row your heart out, it's good for you.

That's the East coast winter work out.  It will make your rowing muscles strong, and train your muscles to convert oxygen and sugar into energy, and help the body process those painful lactic acids that tell your brain to give up and stop pulling (naughty lactic acids).

I hope that helps.  Good luck and happy rowing.

Answer 2

I know surfing is not your sport, but just keep an open mind to what I am saying.

Surfers who live on Oahu experience wave withdrawal during the summer months, but they still need to stay ship shape for when winter brings the competitions and colossal waves.  So, to stay strong and fit, they walk along the bottom of the ocean while carrying a heavy object (rock, weights, whatever).  This builds their muscles in their arms and legs and also strengthens their lungs.

End result...the best workout for a struggling athlete.