By Rob Foreman of Fit Foreman Trains:

Training for power is a key part of maximizing boat speed during the sprint racing season. At its core, rowing is a power sport. The most effective rowers apply force quickly to the oar, moving the boat efficiently. When implemented correctly, power training isn’t overly fatiguing and is relatively easy to recover from.

Most competitive programs already include some form of power training on the water—examples include start pieces, power tens, or any short bursts of hard strokes (typically under 20 strokes). These efforts mimic the demands of racing.

However, there are challenges to relying solely on water-based training. Environmental conditions, equipment limitations, and the need to prioritize technical or aerobic work often restrict opportunities for on-water power development. Fortunately, power can be trained on land as well.

Land-Based Power Training

On-land training has direct application to rowing performance. The weight room offers more control, allows for coaching oversight, and accommodates larger groups of athletes. It’s also an ideal environment to introduce movement patterns that differ from the rowing stroke, enhancing overall athleticism and motor development.

Power work is performed with lighter loads (well below maximal effort) and executed with speed. A basic setup involves a circuit of 3–5 movements performed back-to-back, with 2 minutes of rest between circuits. Perform each circuit 3 times.

For heavier movements (like bodyweight exercises), aim for 3–4 reps. For lighter movements (like kettlebell swings), perform 4–8 reps. Complete the assigned reps—or stop once explosiveness starts to drop—then move on. None of these exercises should be taken to failure.

Sample Exercises by Movement Pattern

• Squat: Box jump, squat jump
• Overhead Push: Dumbbell snatch, single-arm dumbbell snatch, barbell push press
• Hinge: Kettlebell swing, barbell high pull
• Pulling: Bent-over row, assisted pull-up
• Pushing: Medicine ball chest pass, explosive push-up
• Rotation: Rotational med ball throw, resistance band twist

Programming Tips

Integrating with Rowing or Erging Days:
Include power movements twice per week on nonconsecutive days. A full group can get through a circuit in under 20 minutes. Since the movements don’t involve heavy lifting to failure, they pair well with erg intervals. Power work done before erging or rowing helps prime the neuromuscular system for more intense effort during intervals.

Combining with Strength Training:
Power exercises are more effective when performed after 1–3 heavy lifts. This sequence keeps the neuromuscular system highly activated, enhancing the benefit of explosive work.

Building a Foundation

Having a solid foundation in strength training helps athletes get more out of power movements, though it’s not a strict requirement. General proficiency in core strength movements (squat, hinge, push, pull) improves the quality and safety of power-focused training.

As with any new training stimulus, progression matters. Assign work that appropriately challenges your athletes, and adjust as needed. Always factor in recovery when introducing new types of training.