Granite Fitness and Performance

Rowing
Coach
Ian Duffy

This program is designed to help rowing athletes become stronger, faster rowers helping increase their overall endurance and time trials. 

Features
1 sessions per week
Must use App app to view and log training
Program Training
Features
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Programming 3 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Sample Week
Week 1 of 12-week program
Sunday
Week 1 Day 1

Prep

A

Warm Up

Foam Roll: - Glutes & Hips x 10 ea - Upper Back x 10 ea - Posterior Shoulder x 10 ea - Adductors & Quads x 10 ea Mobility: - Quadruped T-Spine Rotations x 5ea - Wall Quad Stretch x 20 sec ea - 1/2 Kneeling Ankle Mobility x 10ea - Hip Rotator Stretch x 20 sec ea - Hip Adductor Rock x 10 ea Dynamic Warm Up: Perform 10 reps of each. - Inch Worms - Knee to Chest - Lateral Lunge - Straight Leg High Kicks - Forward Lunge with Rotation - Reaching SLDL Repeat 3 Rounds: - Medicine Ball Slams x 10 - Lateral Bound x 5ea. - Plank Shoulder Tap x 6ea.

B1

Goblet RFE Split Squat

3 x 8

B2

Pull-Up

3 x 8

B3

Banded Pallof Hold

3 x 0:20

C1

Back Squat

3 x 8

C2

1-Arm DB Row

3 x 8

C3

Front Plank Reach

3 x 8

D1

Lateral Mini Band Walk

3 x 8

D2

Dumbbell Calf Raise

3 x 8

D3

SB Roll Out

3 x 8

Conditioning

E

500m Row

2 rounds 500m row 3 minutes rest between rounds.

Tuesday
Week 1 Day 3

Prep

A

Warm Up

Foam Roll: - Glutes & Hips x 10 ea - Upper Back x 10 ea - Posterior Shoulder x 10 ea - Adductors & Quads x 10 ea Mobility: - Quadruped T-Spine Rotations x 5ea - Wall Quad Stretch x 20 sec ea - 1/2 Kneeling Ankle Mobility x 10ea - Hip Rotator Stretch x 20 sec ea - Hip Adductor Rock x 10 ea Dynamic Warm Up: Perform 10 reps of each. - Inch Worms - Knee to Chest - Lateral Lunge - Straight Leg High Kicks - Forward Lunge with Rotation - Reaching SLDL Repeat 3 Rounds: - Tall Kneeling Medball Chest Pass x 10 - Box Jumps x 5 - Side Plank x 20sec. ea.

B1

Barbell Bench Press

3 x 8

B2

DB Reverse Fly

3 x 8

B3

Farmers carry

3 x 40

C1

DB Incline Bench Press

3 x 8

C2

TRX Face Pulls

3 x 8

C3

TK Kettlebell Halo

3 x 8

Conditioning

D

1km Row

Perform 1000m Row.

Thursday
Week 1 Day 5

Prep

A

Warm Up

Foam Roll: - Glutes & Hips x 10 ea - Upper Back x 10 ea - Posterior Shoulder x 10 ea - Adductors & Quads x 10 ea Mobility: - Quadruped T-Spine Rotations x 5ea - Wall Quad Stretch x 20 sec ea - 1/2 Kneeling Ankle Mobility x 10ea - Hip Rotator Stretch x 20 sec ea - Hip Adductor Rock x 10 ea Dynamic Warm Up: Perform 10 reps of each. - Inch Worms - Knee to Chest - Lateral Lunge - Straight Leg High Kicks - Forward Lunge with Rotation - Reaching SLDL Repeat 3 Rounds: - Half Kneeling Medball Lateral Toss x 5ea. - Broad Jump x 5 - Birddog x 8ea.

B1

Trap Bar Deadlift

3 x 8

B2

HK Landmine Press

3 x 8

B3

Banded Oblique Twists

3 x 8

C1

1 DB SLDL

3 x 8

C2

1 KB Overhead Walk

3 x 20

C3

Slide Board Body Saw

3 x 8

300m Row

D

3 rounds 3 minutes rest between rounds.

3-Day Rowing Program