SLRC NEWSLETTER

Summer Youth Learn-to-Row Camps

We still have 2 youth learn-to-row camps left on the calendar:

No experience needed, 3 camp options

Camp Options

• Camp 2: June 29th-July 10th: 9:30 – 11:30 am
• Camp 3a: July 20th-July 31st: 8:00 – 10:00 am
• Camp3b: July 20th-July 31st: 8:00 – 10:00 am*

*Camp 3b is for kids with 2+ weeks of rowing experience

We’re looking for volunteers

Interested in volunteering with our junior teams? We have opportunities!

Assistant Travel Coordinator (2 volunteers)

Join our Travel Lead, Sarah Wu, in helping organize team travel for regattas. Assist with transportation, lodging, and trip logistics to keep our athletes and coaches focused on racing. There is one travel regatta in the fall and three in the spring.

Team Banquet Coordinator (2+ volunteers)

Plan and host a fun, memorable end-of-season celebration that recognizes the team’s accomplishments and brings athletes, coaches, and families together.

Auction Fundraiser Coordinator (2+ volunteers)

Help plan and run our auction fundraiser by gathering donations, organizing auction items, and coordinating event details. Work with other volunteers to create a fun, successful event that supports the team.

If you’re interested in any of these opportunities, please reach out to communications@stlouisrowingclub.com.

This month we’re highlighting the benefits of strength training!

Strength training, when done safely and with good form, will have a positive impact on your rowing performance. Strength training improves performance in rowers at all levels while reducing the risk of injury. Below is a detailed breakdown of some of the benefits of strength training for rowers:

1. Increased Power and Speed

• Rowing is a power-endurance sport. Your aerobic capacity / cardiovascular endurance is the number one factor for rowing performance, but strength training focusing on improving maximum strength during the offseason helps generate more force per stroke, which translates to faster boat speed.
• Building on the strength gains from the offseason and developing explosive power during the preseason improves the drive phase of the stroke.
  A strong rower can maintain a higher stroke rate without fading as quickly.

2. More Muscular Endurance

• Lifting weights does more than improve muscle strength and mass; it also contributes to stamina and muscular endurance
• A stronger muscle requires less relative effort during repeated movements like rowing, allowing you to keep going without tiring during long races or training sessions.
• A buffer of muscle strength makes it easier to maintain good form and power output when the going gets tough during high-intensity efforts.

3. Improved Rowing Technique

• Strength training stabilizes muscles and joints, making it easier to execute the perfect stroke when water and wind can impact your form.
• Core and posterior chain strength (glutes, hamstrings, and spinal erectors) keeps your posture in check and improves hip hinge mechanics, which minimizes energy leaks during the drive.
• Training your entire body balances the somewhat imbalanced muscular development rowing can create, reducing compensatory movements and keeping strokes smooth and efficient.

4. Reduced Risk of Injury

• Rowing is generally a safe sport but can lead to the risk of overuse injuries. The lumbar spine is rowers’ most frequently injured area, followed by rib stress, shoulder, and knee injuries.
• Strengthening those areas helps protect your body, keeping you on the water and off the physical therapist (or, worst case scenario, the surgeon’s) table.
• Heavy weight training over longer periods of time improves more than muscular strength; it also thickens and strengthens connective tissues (tendons and ligaments) and increases joint stability.
• A well-designed strength workout routine addresses muscular imbalances from constant
  rowing that can cause injuries over time.

5. Increased Force Application in All Rowing Phases

The rowing stroke has four phases: catch, drive, finish, and recovery. Each phase benefits from strength training:

• Catch: Improved strength and mobility in your hamstrings and hips make it easier to get into a strong setup position.
• Drive: Explosive leg and back strength allow for maximum force transfer.
• Finish: Strong arms, shoulders, back, and grip improve your follow-through and power at the end of each stroke.
• Recovery: Your stabilizing muscles (e.g., core, lats) control the return without wasted energy so you can start the next stroke with maximum power.

Strength Training Exercises

Now that we have discussed the benefits of strength training, I will share some of the best rowing-specific strength exercises, but before you start your strength workout a warm-up is necessary. The warm up should include getting your heart rate up – this could be jogging on a treadmill or outside, jumping rope, etc. for 3-5 minutes. The specific warm up movements should be targeted to the muscle groups that your strength exercises will be targeting during the workout. Some examples of warm-up exercises include: overhead deep squat, Pallof press, birddogs, hydrants, thread the needle, front plank, glute bridge, etc. YouTube has great videos showing how do perform many forms of warm-up exercises.

For the strength workout you want to focus on pushing, pulling, hip-hinging and squatting movement patterns, as these lay your foundation for improved rowing. Here is a list of twelve that I have found work for me – they may not be appropriate for everyone and are included to provide an example of what lifts/movements a focused strength training program could include (all of these movements would not be done in the same workout). I target several upper body and lower body exercises in each workout, for example front squat, dumbbell row, Bulgarian split squat and bench press performing 3-5 rounds of 4-6 repetitions of each movement each round.

1. Squat 
2. Single leg step up
3. Lunge
4. Deadlift
5. Overhead press
6. Bench press
7. Bent over row
8. Push-up
9. Plank
10. Russian Twist
11. Inverted row 
12. Pull-ups

Several of these exercises, planks and Russian twists, contribute to a strong core that keeps your body stable during each stroke, reducing energy leaks and preventing injuries. Other core exercises such as hanging leg raises, hollow holds, and landmine presses are also good choices.

How to Incorporate Strength Training into Your Rowing Program

Adult rowers generally have hectic schedules. A good rule of thumb is to try and incorporate 2-3 strength sessions each week on off days from rowing if possible. Some tips to make the best use of your time include:

• Prioritize compound movements like squats and deadlifts over isolation exercises.
• Use progressive overload (gradually increasing weight) to build strength over time.
• Balance push and pull movements to avoid muscle imbalances and reduce injury risk.

For rowers that are not currently incorporating strength training in their fitness program, it is important to lift the right amount of weight – a weight you can lift comfortably for 12-15 repetitions and learn how to do the exercises correctly (YouTube has many options) to prevent injuries that could keep you off the water. Your local health club or YMCA may have programs included with your membership that can get you started.