Rowing, unlike basketball, requires the body to move in a single plane of motion. The stroke, made up of four parts -- the catch, the drive, the finish and the recovery -- is performed most effectively when the legs exert horizontal force and the body and arms follow.
Any movement in the boat that is not horizontal disrupts the rhythm and checks the boat against the water, impeding forward progress.
Herring's system of functional training (GTEC: Groove, Tweak, Enhance, Challenge) hinges on developing a move in multiple planes of motion, adding external resistance and combining it with other functional exercises.
How can this progression be applied to crew, a horizontal sport comprised of repeating the same motion over and over again for the duration of a race?
Working out at the gym today on the cable machine, I got some inspiration.
Rowing requires incredible co
re strength. Every stroke requires the upper body be supported by tight abdominal muscles. And at the finish, when the legs are extended and the oar is pulled into the body, the upper body and lower body must make an obtuse angle without letting the lower back collapse.The functional move I thought would be most beneficial for rowers is the basic crunch. That's the groove. Work on developing abdominal strength until crunching becomes too easy.
To tweak the crunch for rowing, move to the cable machine. Grab the cable above your head with both hands, then bend at the hips and bring your hands to either side of your legs. Since I row starboard, I would move my hands from right to left, since I twist to my left in the boat.
To enhance, up the resistance on the cable.
And to challenge, combine the crunch with a squat jump. Crunch, release to vertical, let go of the cable, squat down and explode with the thighs. Grab the cable and repeat. This combination mimics the rowing stroke almost exactly, except the motion is vertical instead of horizontal.
Can you think of any other functional exercises for rowing?
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