![]() ![]() The following recommendations are aimed at those with mild imbalances and those who wish to mitigate or reduce risk of developing imbalances, not as rehabilitation exercises for moderate-severe imbalances. A qualified physical therapist will be able to identify and correct muscular and postural imbalances. NOTE: Severe imbalances should always be referred to a medical professional. ![]() All of the following exercises mentioned can be found in the Exercise Index. The most effective way to address imbalances is through increasing exercise variety and including some additional assistance work to fit your goal. We still want to accomplish goal #2 and build a foundation of strength and aerobic capacity across all muscles. This does not mean to neglect the other, more rowing-specific muscles. One shoulder rotated more than the otherįixing rowing imbalances during the general prep block focuses on developing the muscles that rowing neglects: the gluteus muscles, thoracic extensors, shoulder stabilizers and external rotators, and upper body pressing muscles.Postural rotation of hips, torso, or shoulders.One leg stronger or more mobile than the other.Sweep rowers get to enjoy all of the above, plus often: These imbalances not only result in poor movement efficiency leading to slower times, but also a variety of chronic aches and pains, either short-term or lasting long after the athlete’s rowing career is over. Scullers will not experience the same rotational imbalances as sweep rowers, but all rowers will develop stronger “pulling” muscles than “pushing” muscles without some sort of balanced strength training, as well as more minor imbalances that can increase risk of injury and reduce performance. Rowers who only row are likely to develop movement and muscular imbalances. Training can be flexible and still highly effective during the general preparation block, allowing for mentally and physically enjoyable activities. While this may not be the popular hashtaggable “HARDCORE” way of doing things, this reduces risk of burning out over summer or struggling in later months of training due to inadequate balance in the rest of the training year. Athletes of all ages and levels should be sure to include some enjoyable recreational activities, even if that means adjusting a training session or schedule. #4 is a cautionary note from a rower who was once “that guy” who skipped out on fun off-season summer activities because he was afraid to miss any training. We will discuss some common rowing imbalances, how imbalances increase risk of injury and reduce performance, and how we can use this strength training time to build a balanced muscular foundation. #3 fixing rowing imbalances is the subject of this article. The general prep block sets up the rest of your year for success by building a great foundation, not by peaking your performance when you’re the furthest away from competition. I have addressed #2 already, including my “ Free Summer Strength Programs” post and “ The Basics of Strength Training for Rowing.” The general prep block is NOT a time to take another try at that 2k PR that you missed during spring season, or to bury yourself with crazy high volume and/or high intensity training. Turning the page too quickly from in-season to off-season risks overtraining and development of long-term injuries that can drag your training down for the rest of the next year. I recommend taking 2-3 weeks of rejuvenating unstructured physical activity between competitive season and off-season, to avoid carrying aches, pains, and fatigue over from one season to the next. ![]() You pushed hard, may have developed some aches and pains, and need some time off to heal and rejuvenate for the next block of training. #1 is largely accomplished by taking some time off after the competitive season. Enjoy the off-season and maintain your enthusiasm for future hard training.Build a foundation of strength and aerobic fitness.The main goals of the general preparation block are: Fixing rowing imbalances is also a major goal of this block. This is a crucial time of training to build the aerobic base and muscular foundation that the rower will draw on for the rest of the year. For 2km-focused rowers racing in the spring season, the general preparation block would be the summer season. This is generally the off-season phase of training furthest away from the main competitive season. The general preparation block is one of the most productive training times to set up the rest of the year of training and performance. ![]()
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