Hi team, I recently heard two contradicting things, and I was hoping that (as my go-to authority on training truth) that you guys could hopefully provide some guidance. Thing 1: strength training is great for rowing because the bigger your top end strength is, the lower the relative effort required when moving the effectively-fixed load when pulling on the end of an oar. Thing 2: The idea behind Thing 1 is “smooth brain thinking” and doesn’t stack up. When I was younger and trying very hard at rowing I got told Thing 1 a lot by coaches and trainers, and recently listened to an Olympic Rowing team S&C coach saying the same thing. Is this idea actually right? Thanks!
Hmm, I wonder who is saying that and in what context. A few snippets/resources that represent my understanding of resistance training for rowing:
“All coaches agreed that strength training enhanced rowing performance and the majority (74%) indicated that athletes’ strength trained 2-3 times a week. Almost all coaches (94%) reported their rowers performed strength training, with 81% using Olympic lifting, and 91% employing a periodized training model. The clean (63%) and squat (27%) were rated the most important prescribed exercises.” Gee et al 2011
“Weight room exercises were strong predictors of 2000-m, 500-m time (in seconds), and peak stroke power performance measures only. Bench pull power (in watts) and 1RM power clean (in kilograms) were the best 2-factor predictors of peak stroke power (R = 73%; standard error of the estimates [SEE] = 59.6 W) and 500 m (R = 70%; SEE = 1.75 seconds); while 5RM leg pressing (in Joules) and either 6RM bench pull (kg) or 60RM seated arm pulling (in Joules) the best predictors of 2000 m”- Lawton *et al *2013
Our systematic review with meta-analysis indicated that strength training is an effective means for improving lower limb maximal strength and sport-specific performance in rowers. - Thieleet al 2020
If the claim is that strength training does not improve rowing performance, then that is easily rejected. If the claim is more nuanced than that, e.g. specific types of strength training, then that is deserving of additional discussion.
Our rowing template leverages strength training to improve rowing performance, in addition to strength and hypertrophy.
Thanks heaps Jordan!
I’m sorry I can’t directly reference the critique - I was listening to an RP Strength video while I was washing some dishes and didn’t save which one at the time. Dr Mike made the comment as part of a more general discussion - his point was (unless I was mistaken, which is very possible) was that training for higher maximal strength because that will make your repeated efforts on smaller loads easier, eg for sport contexts, was “smooth brain thinking”.
Anyway, thanks for the detailed response, and I’ve got the rowing template 
While I don’t think training like a powerlifter is the best way to get strong for non-powerlifting sports, I think getting stronger helps in sport nonetheless. There are many different ways to get strong.
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