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!

$50

Get Master's Rowing 3 Day Strength P1

Row Strong

Strong Rowers are Fast Rowers. Build your resilience to handle the demands of the sport

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.

Row Faster

Stronger Rowers move the boat faster. Follow a program designed specifically to meet the needs of rowing.

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

Programming 3 days per week

Daily strength training mobility and core training that’s accessible and challenging for athletes of any level or background

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

Sample Week

Week 1 of 4-week program

Sunday

Week 1 Day 1

Prep

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)

Plank - Weighted

3 x 0:30

Side Plank w Abduction

6 x 8

Stability Ball Rollout

3 x 10

Dead Bug

3 x 20

Hang Clean

4 x 3

Kneeling Lat Stretch

3 x 20

Trap Bar Deadlift

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

Chin-up

4 x 5

Bulgarian Split Squat

3 x 16

Inverted Row

3 x 8

Banded Pallof Press

3 x 20

DB Reverse Lunge

3 x 20

Tuesday

Week 1 Day 3

Prep

Dynamic WU

DB_Snatch

4 x 6

Front Squat

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

DB Bench Press

4 x 6

Single Leg RDL

3 x 12

DB Shoulder Press

3 x 6

Ab Wheel

3 x 12

Blackburns

3 x 0:10

Thursday

Week 1 Day 5

Prep

Dynamic WU

Plank - Weighted

3 x 0:30

Side Plank w Abduction

6 x 10

Stability Ball Rollout

3 x 10

Dead Bug

3 x 20

Hang Clean

4 x 3

Kneeling Lat Stretch

3 x 20

DB Lunge

3 x 16

1-Arm DB Row

3 x 16

DB RDL

3 x 8

Tall Kneeling Landmine Shoulder Press

3 x 16

Tall Kneeling Pallof Press

3 x 20

Coach

Customer Reviews

Overall Rating

Master's Rowing 3 Day Strength P1

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