The goal for this month will be core strengthening, AKA back and abs. Rowing is unique in that a constant need for balance in the boat as it travels over an uneven surface. The movements covered this month may not leave you shaking or breathless, but will go a long way to improving your core strength and as a result your posture. Also a stronger core will enable you to hold the proper form longer as you fatigue while rowing.
Ideally you should move from one exercise to the next about every 30 to 45 seconds, and the way it is set up, you will rest one muscle group while using another. Go through the cycle one time, rest 2 minutes then repeat the cycle.
It is always important to do a warm up before your exercise, it may be as simple as a 5 to 7 minute walk on the treadmill, or something similar, but you want to raise the temp of your muscles, and get some blood moving, and in the same vein, a short cool down to let your heart rate settle.
Exercise |
Repetitions |
*Shoulder Press |
8 to 10 |
*Push Ups |
8 to 10 |
*Sit ups |
20 to 30 |
*Leg Lifts |
8 to 10 |
| Jumps |
15 to 20 |
Swimmers |
30 Sec. |
Lunges |
8 per leg |
*Trunk Twists |
10 per side |
* Denotes exercises that can be done on a physio ball. Doing the exercises on the ball really works the muscles of the lower back and abs, while bringing in the oblique muscles in to the mix. When on the ball, remember to keep a strong erect posture, and your balance. As I can attest, you may fall off the ball. When using the ball, it is a good idea to reduce the weight a bit, and the balance will be hard to maintain the first couple of times. Keep you feet firmly planted on the ground at all times.
When using weights about 65% of maximum is best, or the amount of weight you can do for about 12 reps.
Push ups can be done either with your knees on the ground, or your feet, hands go on the ball, about shoulder width apart, control and even movement is key to not falling off. Or the push ups can be done with hands on a bench to reduce the work load a bit; either way keep your trunk strong and straight.
Trunk Twists can be done either standing, or sitting on the ball and a light weight can be used. If using weight, make sure the weight is close to your body, and steady controlled twisting is done.
With the Jumps, if you have back or knee issues skip them and substitute knee bends, making sure you do not go beyond a 90 degree bend in the knees. If the jumping is too much, squats with out weight can be done.
As before, any pain or discomfort is a sign to reduce or stop what you are doing, continued discomfort may need professional attention. Be sensible.
All questions or comments can be sent to me at barecovecharters@hotmail.com.
- John