Endurance Rowing
The most common intensity used for Endurance rowing
500m Split
The most common intensity used for Strength rowing
A: Watts
B: Stroke rate
B: Stroke Rate
The most common intensity used for Power rowing
Watts
This is the best time to approach a member rowing an endurance row
During the row*
The most important muscle group to coach in Power rowing
Legs
The most effective stroke rate range used for Endurance rowing
24-28 s/min
The most effective stroke rate range used for Strength rowing
20-26 s/min
The most effective stroke rate range used for Power rowing
26+ s/min
This is the best time to approach a member rowing a power row
After/Before the row
The most important muscle group to coach in Endurance rowing
All (Full ROM) / Core
The most effective piece of the 3x3 used for Endurance row coaching
Order (L,C,A A,C,L)
The most effective piece of the 3x3 used for Strength row coaching
Timing (1,2,3)
The most effective piece of the 3x3 used for Power row coaching
Power (60/20/20)
This is the best time to approach a member rowing an Strength row
During the row*
The most important muscle group to coach in Strength rowing
Most common Endurance rowing distance range
300-2000m
Most common Strength rowing distance range
200-500m
Most common Power rowing distance range
100-300m
This is the best time to approach a member rowing out of sync in a crew row
Refer to ESP approach
This muscle group will be your fix for the 12 O'Clock rowing error
A: Legs
B: Core
C: Arms
B: Core
This is the most common error when members row Long Endurance rows.
A: Back Breaker
B: Grabber
C: Overachiever
A: Back Breaker
This is the most common error when members row Low Stroke Rate Strength rows.
A:Back Breaker
B:Grabber
C:12 o'clock
B: Grabber
This is the most common error when members row Short/ Agressive Power rows
Overachiever
This is you order of communication when approaching a member making a rowing error
Verbal→ Visual → Physical
This muscle group will be your fix for the Handle Huncher rowing error. (Think anchor)
Shoulders anchor