Strength for Rowing
For rowers, it is not the peak force that can be exerted that is most important, the best performances come from a smooth application of force over an extended time. There also needs to be a good balance between upper and lower body strength. Exercises in the weights gym such as the leg press, arm press and arm pull are suitable training exercises. These must be supplemented with training on the rowing ergo at high resistance settings and on water with drag to increase strength in a sport specific environment
Endurance for Rowing
Endurance training is very important - the aerobic system contributes 70-80% of the energy in a rowing race. It is important to supplement the on water training with gym training and other cross-training such as running and cycling. This will help maximize the training gains and also keep it interesting and maintain the motivation for the rowers.