Rowing Strength Training Program (Beginner)
Limitless Performance Centre
RowingDive into the world of rowing with our Rowing Strength Program tailored for beginners. This comprehensive program is designed to enhance your foundational strength, practice your strength movements, assist your rowing technique, and introduce you to the disciplined world of rowing. Through a blend of key lifts, specialised movements, and expert guidance, you'll embark on a transformative journey to becoming a more competent and well-rounded athlete. This program is suitable for individual rowers or coaches looking to elevate their team's performance, our program is your first stroke towards rowing excellence.
A1
Warm Up (Bike)
1 x 5:00
A2
Warm Up (Push Up / Pull Up)
2 x 4
A3
Warm Up (Back Ext)
2 x 4
B1
Squats (Choice)
3 x 6
B2
Seated Jumps
3 x 2
C1
Romanian DL
3 x 6
C2
Cable Row
3 x 8
D1
Push-Up
2 x MAX
D2
Russian Twist
2 x 20
D3
Hanging Leg Raise
2 x MAX
Conditioning
E
Cool Down + Recovery
Hold each stretch for 3-5 big slow breaths depending on how tight you feel. Archer Stretch Hamstring Stretch Pigeon or Couch Stretch (on ball or against wall) Childs pose (alternate side bend/chest stretch. Mobility Ball Hip flexor Trap/Rhomboids
A1
Warm Up (Bike)
1 x 5:00
A2
Warm Up (Push Up / Pull Up)
2 x 4
A3
Warm Up (Back Ext)
2 x 4
B1
Broad Jump (Single)
3 x 2
B2
Ball Chest Pass
3 x 4
C
BB Deadlift
3 x 6
D1
Split Squat (counter weight)
3 x 6
D2
Bench Press (Variation)
3 x 6
E1
Face Pulls
2 x 10
E2
One Arm Farmers Carry
2 x 20
E3
Back Extensions
2 x 6
Conditioning
F
Cool Down + Recovery
Hold each stretch for 3-5 big slow breaths depending on how tight you feel. Archer Stretch Hamstring Stretch Pigeon or Couch Stretch (on ball or against wall) Childs pose (alternate side bend/chest stretch. Mobility Ball Hip flexor Trap/Rhomboids
Regeneration Circuit
A
5 rounds; 10 x bodyweight squats 20 x sit ups 10 x lunges each side 20 x mountain climbers
Luke Everett
With 14 years of Military experience, Competitive Snowboarder, skydiver and Weightlifter. Luke’s unique coaching style connects the mental game with the physical strain, knowing that believing in oneself and your ability is half the battle.
Jacob O'Neill
B.Ex.Sc., Strength & Conditioning Coach. Currently prepare AFL players in their off season periods and assist in the physical development of many local/amateur level players. With a playing background in high-level local football (A grade VAFA, QAFL), and experience in elite settings (Richmond FC) , I understand the demands of AFL very well.
"Create Some Waves: Start Your Strength Journey" Dive into the Rowing Strength Program for Beginners and transform your potential into performance. Ready to make waves? Enroll now and start your voyage to victory. Your future of fitness is just one stroke
Get Rowing Strength Training Program (Beginner)
Bethany
Rowing Captain, School Girls First 8
Verified Athlete"The one thing I've gained out of LPC is understanding the mental strength it takes to work out and not just the physical barriers it is. That it is a mental game as well, and understanding what goes into the mental side behind all of our gym sessions."
Milena
Rowing Captain, School Girls First 8
Verified Athlete"A highlight of training with LPC would definitely be, feeling like I've worked out properly and achieving really good results."
Anika
Competitive School Girls Rower
Verified Athlete"What you like/love about the training program? "The coaches and how they push us to be our best, and everything""