Know any good workouts for crew/rowing in the off season?

Question

I need a routine to keep in shape over the winter.

Answer 1

Squats, bench rows, situps by the dozen.  Get stronger, and more endurance.  Strength work twice a week, endurance three times a week.  Two days off.

Hill sprints, with weight vest or backpack.

Answer 2

Yeah, it's really important to develop a solid routine during the winter and stick with it.  A lot of rowers tend to slack off because they feel like it will be ages until they get back on the water.  You should set a goal of a certain number of kilometres per week to erg.  Depending on how competitive you are, I would say anywhere between 8000 and 25,000.  You don't want to over do it either because there is always the chance of injury.  It IS important that you incorporate long distance pieces such as 6k and 10k, but you should do at least one 2k erg per week to keep tabs on your time. So I would recommend one 2k test per week as well as a 6k or 10k test.  

Also, do some "pyramid" exercises on the erg where you change your stroke rate about every minute or so. Start low at about twenty to twenty-two strokes per minute and then gradually increase your stroke rate.  Once you get to your highest rate (maybe 34?? Depends how high you're willing to go), start decreasing your stroke rate until you get back to your original rate.  The slower rates should have longer periods of time.  This is what a pyramid is like:

row at 22 strokes per minute for about 5 minutes

then increase your stroke rate to 24 spm for 4 minutes

then increase to 26 spm for 3 min

28 spm for 2 min

30 spm for 1 min

28 spm for 2 min

26 spm for 3min

24 spm for 4 min

22 spm for 5 min

This is a 29 minute pyramid. You can adjust your stroke rate and time according to the type of workout you want.  Pyramids are really great exercises to help you keep your split times down at different rates.  I hate doing them, but they are necessary.

Besides erging, you should incorporate jogging and weight training into your daily routine. Get a gym membership. It's worth it.  Do a long-distance jog in the morning and/or evening and try to increase your distance gradually.  Your weight training should be based on the target areas that you think you need to build muscle in.  DON'T FORGET TO DO CORE.  Core exercises are so important.  Especially for a rower!!!

Anyway, all I have left to say is eat right and don't slack off! ;) You should be fine otherwise.  And you'll be kicking butt when you get on the water in the spring!!! Good luck!!

Answer 3

Really anything will keep you in shape. Go on long runs (like an hour) to keep your endurance and fitness. Go to the gym and do some long pieces on an erg, or lift weights. Don't do short, fast pieces cause you'll build up the strength when the season starts, but rather long stuff to keep up your cardio and general fitness.