Rowing Speed Amateur Training Programme

This Rowing strength and conditioning training program will focus specifically on speed training systems to:

 

• DS Performance training programs are designed to run alongside a skill/sport-specific based training plan. Our programs provide sessions for 3 days of training a week, to alternate between your skill/sport-specific training sessions.

 

• Our 12-week strength and conditioning training program are broken down into 2 x 6-week cycles, with a de-loading between the two training blocks. This will allow the body to recover, prepare you for the second training phase and reduce any risk of injury.          

 

• Along with your training program this book contains a supporting guide to mobility training. This guide uses myofascial release, static stretching, and activation work to mobilize the major body parts used in training.  

 

• Designed to reduce the risk of injury and avoid bad training habits through our sport-specific training programs. We provide training programs designed by ex-team GB athletes and coaching staff that have practical and applied experience through a wide range of individual and team-based sports.      

 

• Our program has been developed to bring elite training methods to everyone, from all levels of sporting ability. Our mission is to make training programs utilized by professional athletes available to all sporting enthusiasts and performers.

The amateur training level is specifically designed to be utilised at the beginning of a new training cycle where you need to condition the body for higher intensity training. It is also the entry level for when you’re new to sport specific strength & conditioning training and a general preparation phase is required, before moving to the next level.  

 

Speed in rowing is a game changer, speed wins races. This is why we have identified it as one of our key physical attributes and designed performance programmes specifically for your speed development.

 

Our speed performance training programmes are structured to develop your rate of force development in all planes of movement, which give you the ability to move faster in a smaller amount of time. This will then transfer into the boat, in race scenarios, where you will see advances in your acceleration and maximum velocity.

 

The speed development programmes are perfect for a pre-competition, or competition phase of training, refining you physically to produce your best rowing performance.