(Optional)
Novice Ergometer Season
Middle of January to the end of March

Eleven Week Program for Rowing Fitness

The key to physical fitness is to stay in shape with a regular exercise routine.

Since there are only eight available ergometers candidates will be broken into groups of eight, and then scheduled for training time each training session. These training sessions are normally held in the equipment room of the new facility. The date and time may vary from time to time, and you will be informed what these dates and times are.

Muscles Used While Rowing (Courtesy of Concept 2)

The basic rowing action is a coordinated muscle action that requires application of force in a repetitive, maximal and smooth manner. Every large muscle group will contribute to this action. The muscle requirements have been analyzed by Dr. Thomas Mazzone1. 

The rowing action has been divided into the following sequence: 
1) the catch
2) the drive - leg emphasis
- body swing emphasis
- arm pull through emphasis
3) the finish
4) the recovery

The comments in purple are added by the UOIT coaching staff to make a point and tie in the rowing stroke with the work done to date in the strength and conditioning portion of the winter training program.

The Catch  
The erector spinae muscles of the back are relaxed to allow for trunk flexion, which is provided by the abdominals. The psoas major and minor and the iliacus flex the pelvis and hips. The sartorius muscle rotates the thighs which allows the body to flex between the thighs to obtain maximum reach. The hamstrings and gastrocnemius are contracting while the knees are in flexion. The quadriceps are elongated and stretched, yet the rectus femoris is contributing to hip flexion. The ankles are dorsiflexed by the tibialis anterior. 

The elbows are extended by the triceps brachii. The grip on the handle is accomplished by the flexor muscles of the fingers and thumb. 
 
(Note the catch position is in the full squat position, which enables the rower to reach farther out increasing the arc of the stroke. Just about every muscle group in rowing is strengthed by the Strength and Condition part of the UOIT training program.)

The Drive 

Legs Emphasis 

The initial portion of the drive demands maximal power from the legs. The quadriceps extend the knee, and the feet are plantar flexed by the soleus and gastrocnemius muscles. A number of stabilizing muscles aid in supporting the lower back. 

All the muscles of the shoulder are contracting. These include the supra and infraspinatus, subscapularis, teres major and minor, and the biceps brachii. The scapula is stabilized by the serratus anterior and trapezius muscles. 


(Again, think what you did once you started to come out of the squat position in the Strength and Conditioning Program. The drive and explosion of the legs are the big engines of a successful UOIT rowing crew.)

Body Swing Emphasis 

As the knees are finishing their extension, the hip is also extending by the contraction of the gluteus and hamstring muscles. Back extension is occurring by contraction of the erector spinae. 

In the upper body, elbow flexion is occurring via the biceps, brachialis, and the brachioradialis muscles. 

 
(Do not slouch, sit tall, if you slouch down when rowing you may encounter lower back pain. The expression that the coaches will use is “Sit tall, stretch up”)

Arm Pull Through Emphasis 

The knees are maximally extended, and the ankles are plantar flexed. In addition, hip and back extension are being completed. The upper body musculature is contracting with high force to finish the drive. The elbow flexors are dominant. The flexor and extensor carpi ulnaris muscles of the forearm contract to stabilize and adduct the wrist. The shoulder is extended and adducted. The upper arm is internally rotated by the latissimus dorsi and pectoralis major. The teres minor, posterior deltoid, and long head of the biceps are acting on the shoulder joint. The scapula is rotated downward by the pectoralis minor and then drawn backward by the trapezius and rhomboid muscles. 

(This is where, in a crew, you all want to be in sync, you are exerting the team of back and arms together, a most powerful configuration, look sharp, be sharp, be together.)

The Finish  

The knees and ankles remain constant as the hips complete a full extension. The back extensors are continually contracting, and the upper arms are internally rotated by the contracting latissimus dorsi. The triceps are extending the elbows slightly. 

(Note this is where you like to have strong glutes, and latts, for you have to watch the boat balance and be prepared to correct, mostly using the glutes and latts.)

The Recovery  

The arms are pushed forward and away from the body by the triceps until the elbows reach full extension. The anterior deltoids contract along with the coracobrachialis and biceps, and the upper arms rise slightly as they pass over the extended knees. The abdominals flex the torso, and once the hands have cleared the extended knees, the slide begins its forward motion through ankle dorsiflexion and hip and knee flexion. 


(Constantly in training you will hear the coach say “Quick hands” “down and away.” That is to ensure that your hands clear the extended knees prior to the knees coming forward.

Note the similarity of the Catch position to the recovery, very little difference, in fact they could be called one and the same. There is no pause between them, unless the rowing coach inserts one in training or you are just loafing along.)

1 Kinesiology of the rowing stroke , NSCA Journal, Volume 10, Number 2, 1988, Thomas Mazzone, M.D. Wyoming County Community Hospital, Warsaw, New York

First time on the ergs? One of the UOIT rowing coaches will work you through the basic rowing strokes,

PROPER ROWING TECHNIQUE 

The Catch 
• Extend arms straight toward the flywheel. 
• Keep wrists flat. 
• Lean your upper body slightly forward with back straight but not stiff. 
• Slide forward on the seat until your shins are vertical (or as close to this as your flexibility will allow). 

The Drive 
• Begin the drive by pressing down your legs. 
• Keep your arms straight and hold your back firm to transfer your leg power up to the handle. 
• Gradually bend your arms and swing back with your upper body, prying against the legs until you reach a slight backward lean at the finish. 

The Finish 
• Pull handle all the way into your abdomen. 
• Straighten your legs. 
• Lean your upper body back slightly. 

The Recovery 
• Extend your arms toward the flywheel. 
• Lean your upper body forward at the hips to follow the arms. 
• Gradually bend legs to slide forward on the seat. 

The Catch 
• Draw your body forward until the shins are vertical. 
• Upper body should be leaning forward at the hips. 
• Arms should be fully extended. 
• You are ready to take the next stroke.

Once the UOIT rowing coach assigned to your group is satisfied with your progress he/she may recommend you start the following basic rowing fitness exercises in addition to the scheduled UOIT Rowing training hours.