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Master's Rowing 3 Day Strength P1

Glenn's Gym

Rowing
Coach
Glenn Harris

Why would you choose this strength program instead of another? I have been designing strength training programs for rowers competing in the Olympics, as well as other International rower regattas since 2011. I have studied the sport extensively, looking at the energy system demands, as well as the technical aspects of the rowing stroke, and have used that knowledge to design strength training programs specifically focused on the sport of rowing.
Are you a master's rower looking to increase your strength to decrease your time? This program is for you. This 4 week program includes some of the same exercises and periodized progressions that I have utilized with Olympic and World Champions. I have also used this program with other master's rowers like yourself, helping them shave time off in races. Following this program will give you the added strength and power to get down the course faster. As I always say, Strong Rowers are Fast Rowers!

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Row Strong
Strong Rowers are Fast Rowers. Build your resilience to handle the demands of the sport
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Enhanced Strength & Power
Following a program tailored to the needs of the rower will help you maintain that power output throughout the entire race. Whether it is the 2k season or the longer Head races, this program will help you pull more watts throughout the race.
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Row Faster
Stronger Rowers move the boat faster. Follow a program designed specifically to meet the needs of rowing.
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Bulletproof your Body
Rowing is a demanding sport. Building your body's strength will enhance your ability to handle the training on the water and on the erg
Features
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Programming 3 days per week
Daily strength training mobility and core training that’s accessible and challenging for athletes of any level or background
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Delivered through TrainHeroic
Your coaches and team will push you harder, know you better, and keep you going longer, all through an app.
Equipment
Required
Barbell // Trap Bar // Free Weights
Recommended
Bands // Medicine Balls // Physio Ball // Ab Wheel
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Sample Week
Week 1 of 4-week program
Sunday
Week 1 Day 1

Prep

A

Dynamic WU

Each of these drills cover about 10-15yds Jogging (Down and Back) Skipping Forward (Down and Back) Skipping Backward (Down and Back) Backwards Run (Down and Back) Carioca (Down and Back) Shuffle (Down and Back) High Knee Walk (Down), Cradle (Back) Straight Leg Walk (Down), Scoops (Back) Walking Quad Stretch (Down and Back) High Knee Run (Down and Back) Butt Kicks (Down and Back)

B1

Plank - Weighted

3 x 0:30

B2

Side Plank w Abduction

6 x 8

B3

Stability Ball Rollout

3 x 10

B4

Dead Bug

3 x 20

C1

Hang Clean

4 x 3

C2

Kneeling Lat Stretch

3 x 20

D1

Trap Bar Deadlift

5, 3, 5, 5, 5 @ 45, 55, 60, 70, 80 %

D2

Chin-up

4 x 5

E1

Bulgarian Split Squat

3 x 16

E2

Inverted Row

3 x 8

F1

Banded Pallof Press

3 x 20

F2

DB Reverse Lunge

3 x 20

Tuesday
Week 1 Day 3

Prep

A

Dynamic WU

Each of these drills cover about 10-15yds Jogging (Down and Back) Skipping Forward (Down and Back) Skipping Backward (Down and Back) Backwards Run (Down and Back) Carioca (Down and Back) Shuffle (Down and Back) High Knee Walk (Down), Cradle (Back) Straight Leg Walk (Down), Scoops (Back) Walking Quad Stretch (Down and Back) High Knee Run (Down and Back) Butt Kicks (Down and Back)

B

DB_Snatch

4 x 6

C1

Front Squat

5, 3, 5, 5, 5 @ 45, 55, 60, 70, 80 %

C2

DB Bench Press

4 x 6

D1

Single Leg RDL

3 x 12

D2

DB Shoulder Press

3 x 6

E1

Ab Wheel

3 x 12

E2

Blackburns

3 x 0:10

Thursday
Week 1 Day 5

Prep

A

Dynamic WU

Each of these drills cover about 10-15yds Jogging (Down and Back) Skipping Forward (Down and Back) Skipping Backward (Down and Back) Backwards Run (Down and Back) Carioca (Down and Back) Shuffle (Down and Back) High Knee Walk (Down), Cradle (Back) Straight Leg Walk (Down), Scoops (Back) Walking Quad Stretch (Down and Back) High Knee Run (Down and Back) Butt Kicks (Down and Back)

B1

Plank - Weighted

3 x 0:30

B2

Side Plank w Abduction

6 x 10

B3

Stability Ball Rollout

3 x 10

B4

Dead Bug

3 x 20

C1

Hang Clean

4 x 3

C2

Kneeling Lat Stretch

3 x 20

D1

DB Lunge

3 x 16

D2

1-Arm DB Row

3 x 16

E1

DB RDL

3 x 8

E2

Tall Kneeling Landmine Shoulder Press

3 x 16

E3

Tall Kneeling Pallof Press

3 x 20

Coach
coach-avatar Glenn Harris

Along with his role at Boston University, Harris was the strength coach for the U.S. women’s 1x Olympian in 2012 & silver medalist in 2016, as well as the women’s 2x & women’s 4x at the Tokyo Olympics. He was also a featured speaker at the CRI 2019 What Works Summit. He is SCCC by the CSCCa and is also CSCS by the NSCA.

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Row Strong. Row Fast

Strong Rowers are able to handle the demands of the sport and move the boat faster.

Get Master's Rowing 3 Day Strength P1
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The Proof
verified-athlete-avatar Gevvie Stone

2016 Olympic Silver Medalist

Verified Athlete

""Thank you for your help making me #biggerstrongerfaster!""

Master's Rowing 3 Day Strength P1