Using Percent-1RM Strength Training with Rowers: Will Ruth

Breathing Strategies for Rowers: Blake Gourley

Predicting Rib Injuries in Female Collegiate Rowers: Joe DeLeo

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Local muscular endurance and prediction of 1 repetition maximum for bench in 4 athletic populations. Descorges, F., Berthelot, G., Dietrich, G., & Testa, M. (2010). Journal of Strength and Conditioning Research, 24(2).

Percent of 1-repetition maximum (1RM) is a common strength training programming method, but there are errors in testing 1RMs and calculating training weights at different intensities that can result in athletes training at too great or too little intensity. Researchers tested bench press 1RMs and number of reps achieved at different percentages of that 1RM in 110 athletes from rowing, swimming, powerlifting, and racket/ball sports, and found large significant differences between groups and reps achieved at each intensity. These findings suggest that coaches and rowers should consider more specific ways of assessing strength and programming training weights.

Effect of training combined with different breathing entrainment patterns on physiological adaptations during rowing exercise. Webster, A., Penkman, M., Syrotuik, D., Gervais, P., Cruz, L., & Bell, G. (2010). Advances in Exercise & Sports Physiology, 16(1).

Researchers compared rowers using three different breathing strategies over eight weeks of training. The use of a breathing strategy demonstrated several benefits that may contribute to rowing performance, such as increased lung capacity, recovery, and efficiency. These findings indicate that rowers should use a 1-to-1 breathing strategy for low intensity training, a 2-to-1 strategy for medium intensity training, a whatever feels natural and comfortable for race-pace training and performance.

Skeletal health and associated injury risk in collegiate female rowers. Baker, B., Buchanan, S., & Bemben, D. (2020). The Journal of Strength and Conditioning Research.

Chest wall pain, also known as rib stress injuries, accounts for the most training time missed of all rowing injuries. This research study investigated if rowers have abnormal bone mineral density and if they have bone asymmetries that lead to stress fractures. The researchers developed an equation for rowers and coaches to predict the incidence of a rib injury, providing a proactive approach to mitigate rib injury risk and reduce missed training time.

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About Science of Rowing

“Science of Rowing” is a monthly publication created by three dual rowing-strength coaches, Will Ruth, Blake, Gourley, and Joe DeLeo. Our goal is to move research into practice for coaches and rowers of all ages, types, and levels. We are entirely member-funded and do not promote products or sell advertisements. Members receive one issue each month containing three reviews of recent and applicable research in rowing training, strength training for rowing, and other relevant performance areas like psychology, injury analysis, technology, and more. Each issue includes video and graphic content to help move the knowledge into practice, as well as a podcast episode of the three of us discussing the takeaways and our experiences. Membership includes access to all prior issues, so join us for one month and get access to every issue. We also offer discounted annual and team memberships, as well as gift memberships for a special rower or coach in your life.