STRENGTH & CONDITIONING

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S&C sessions occur on Mondays and Fridays 4:30 – 6:15 and will incorporate ergs, resistance exercises and other specific training methods that help to work on individual targeted areas helping with general strength and correcting movement patterns relatable with everyday life and general wellness.

 

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How S&C can help with rowing and everyday life (Mobility)

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Strength and Conditioning is about more than lifting weights – it encompasses the entire development of the athlete and what is needed to improve physical performance. This includes plyometrics, speed and agility, endurance and core stability with strength training being just "one piece of the jigsaw.”

As stated above Strength and Conditioning is much more than just lifting weights. It is about the developing the athlete as a full package including specific areas of development.  

Strength and conditioning helps to identify any weaknesses in movements that could be hindering performance and quality of life by correcting movement patterns and technique, all aiding in sports performance and quality of life.

The Strength and Conditioning sessions help to amplify the movements that occur in rowing and the muscles used in the sport but also includes relatable strength for everyday occurrences.

Exercises such as squats and deadlifts help to develop the important muscle groups used in rowing but also involved with everyday life as functional movements. A squat for example is a key exercise used in rowing as the bottom of a squat can be relatable to the front of the catch with the leg drive. On the other hand the bottom of a squat helps to develop strength as to even help a simple task of standing up out of a chair or even picking up the shopping from the bottom off a squat rather than using the back to lift heavy loads. With proper movements being developed in exercises performed, correct muscle fibre recruitment is achieved aiding performance. The chance of injury and the rates injuries, both during training and in everyday life, also reduces with an increased chance to be able to move well and pain free while performing better.

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How the year is planned out at the start of the season.

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Throughout the year there will be multiple mesocycles lasting around 4-5 weeks that have a specific aim. Each mesocycle will add up to complete the macrocyle which is the plan for the entire year. This helps to ensure that the athlete with have adequate recovery and get the volume along with the intensity of the training just right, ensuring that they will perform well at races in the year and peak for their most important.   

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What happens with testing sessions

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At the end of every periodised mesocycle focusing on one key aspect, be that power, strength, stability etc, there occurs a week of testing days done over the 2 sessions. These sessions help to identify the current ability of the athlete and sets a starting point of how best to prescribe exercise in the next cycle for that athlete to benefit from the individual training programme. Exercises used in the upcoming cycles are tailored towards the current aim and will help to develop the athlete to achieve that aim along with any other personal goals they may have that they might want to achieve at the end of that cycle.

 

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If you have any other questions that you may have then you can contact the S&C coach via the email tab below.

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