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Rowing Strength and Conditioning
Sport
Advanced
Barbell
Plan Details
The Rowing Strength and Conditioning routine is a 7 day workout plan. It is an advanced level plan to achieve sport fitness goals.
A strength and conditioning routine designed to improve and enhance the performance of rowers in preparation for regattas and other competitions. This is a home gym friendly routine. Equipment required: Barbell, dumbbell, squat rack, bench and preferred cardio equipment. Set in 8-week blocks, 5 days of training with 2 active recovery days per week. On Active recovery days, only one of the exercises should be completed. You can incorporate on water and erg sessions into this program, just make sure to increase caloric intake to reflect the extra exertion
Routine detail
Mon
Chest and Back Dynamics
Est. 82 min
8 exercises
Indoor Cycling
1 Set
Barbell Military Press
3 Sets x 10 Reps
Dumbbell Alternating Bicep Curl
4 Sets x 21 Reps
Barbell Military Press
5 Sets x 8 Reps
Dumbbell Bench Press
5 Sets x 8 Reps
Dumbbell One-Arm Row
5 Sets x 8 Reps
Barbell Bent-Over Row
4 Sets x 10 Reps
Barbell Incline Bench Press
4 Sets x 10 Reps
Tue
Legs Strength and Endurance 1
Est. 91 min
6 exercises
Indoor Cycling
1 Set
Barbell Front Squat
3 Sets x 8 Reps
Barbell Stiff-Leg Deadlift
3 Sets x 8 Reps
Dumbbell Squat
3 Sets x 8 Reps
Plank
3 Sets
Mobility work
1 Set
Wed
Active Recovery
Est. 125 min
3 exercises
Rowing
1 Set
Swimming
1 Set
Indoor Cycling
1 Set
Thu
Legs Strength 2: Power Cleans
Est. 47 min
4 exercises
Indoor Cycling
1 Set
Barbell Clean
7 Sets x 8 Reps
Barbell Hang Clean
4 Sets x 8 Reps
Barbell Lunge
4 Sets x 8 Reps
Fri
Upper Body Balance
Est. 67 min
8 exercises
Barbell Curl
4 Sets x 10 Reps
Barbell Bench Press
4 Sets x 8 Reps
Chin-Up with Knee Raise
4 Sets x 8 Reps
Dumbbell Zottman Curl
4 Sets x 8 Reps
Barbell Tricep Extension (Supine)
4 Sets x 8 Reps
Barbell Seated Tricep Extension
4 Sets x 10 Reps
Plank
3 Sets
Hanging Knee Raise
4 Sets x 15 Reps
Sat
Legs Strength 3: Deadlift Supers
Est. 103 min
5 exercises
Indoor Cycling
1 Set
Barbell Hack Squat
3 Sets x 10 Reps
Barbell Hack Squat
5 Sets x 10 Reps
Barbell Stiff-Leg Deadlift
5 Sets x 10 Reps
Barbell Front Squat
5 Sets x 8 Reps
Sun
Active Recovery
Est. 95 min
3 exercises
Swimming
1 Set
Rowing
1 Set
Indoor Cycling
1 Set
