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Rowing Strength Training Program (Beginner)

Limitless Performance Centre

Rowing
Coaches
Luke Everett and Jacob O'Neill

Dive 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.

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Foundational Strength Building:
Start with the basics and build a robust foundation of strength essential for rowing, ensuring every stroke is stronger than the last.
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Proven System:
Leverage a program built on proven strategies that blend strength training with rowing technique, optimized for beginners ready to embark on their rowing journey.
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Technique Perfection:
With a focus on key lifts and rowing-specific movements, refine your technique to improve efficiency and prevent injury.
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Community and Support:
Join a thriving community of rowers and coaches, fostering motivation, encouragement, and shared success.
Features
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Access To Personal Advice
Seeking personalised advice for your physical performance? Feel free to message me anytime for tailored guidance and support!
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Programming 3 days per week
3 Sessions per week. Two weights based sessions and one regen/active recovery sessions.
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Delivered through TrainHeroic
The best training app in the game.
Equipment
Required
BASIC GYM ACCESS (BARBELLS, PLATES, MED BALLS, DUMBBELLS ETC)
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Sample Week
Week 1 of 8-week program
Sunday
FULL BODY STRENGTH #1

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

B

Seated Jumps

3 x 2

C

Squats (Choice)

3 x 6

D1

Romanian DL

3 x 6

D2

Cable Row

3 x 8

E1

Push-Up

2 x MAX

E2

Russian Twist

2 x 20

E3

Hanging Leg Raise

2 x MAX

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

Tuesday
FULL BODY STRENGTH #2

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

Thursday
RECOVERY + REGENERATION 

Regeneration Circuit

A

5 rounds; 10 x bodyweight squats 20 x sit ups 10 x lunges each side 20 x mountain climbers

Coaches
coach-avatar 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.

coach-avatar 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.

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Beyond the Boat: Forge Your Future of Fitness

"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)
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FAQs
Is this program specifically for Rowing?
This program is not limited to a specific sport. It is suitable for rowing and water based sports such as rowing, water polo and more. It's also perfect for individuals aiming to enhance multiple athletic qualities simultaneously.
What training experience is needed to join the team?
To follow the programs as outlined, it would be ideal for individuals with some gym experience. However, all exercises can be adjusted for easier progression, and I am here to provide guidance and advice throughout the process.
Can my whole squad sign up?
Absolutely! We able to accommodate whole squads, schools or clubs. Depending on the number of athletes we can arrange a discount to suit your needs. Get in contact with me for a chat about how we do this.
Is this program gender specific?
No, this program is designed for both male and female athletes. If you are female and would like guidance on adjusting your training during you period. Send me a message. I'm experienced in this field and happy to provide individual guidance.
The Proof
verified-athlete-avatar 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."

verified-athlete-avatar 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."

verified-athlete-avatar 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""

Rowing Strength Training Program (Beginner)