Strength Training For Women Rowers ADRIAN DAVID

1

Competitive Rowing for Heavyweight = Open Women’s Category Rowing is a sport of “Optimal”(s) in a variety of boat classes (5 Olympic + 1 Non Olympic)

Rowing (speed) is a sport of high averages where available maximum could make the difference Competitive rowing

speed

winners are attaining very high (optimal) averages

High rowing performances are achieved by outstanding Rowing Crew environment brings together approach

individuals

individuals in a complementary

Genetic Limitations for women in:

•body size(compare to men) •functional (way of delivering power) FISA Coaches Conference Budapest Hungary - November 2007

- psychology - weaknesses

2 ADRIAN DAVID Strength Training for Heavyweight Women Rowers

Women’s Rowing in the 1980’s

FISA Coaches Conference Budapest Hungary - November 2007

3 ADRIAN DAVID Strength Training for Heavyweight Women Rowers

Women’s Rowing in the 1990’s

FISA Coaches Conference Budapest Hungary - November 2007

4 ADRIAN DAVID Strength Training for Heavyweight Women Rowers

Women’s Rowing in Our Day

FISA Coaches Conference Budapest Hungary - November 2007

5 ADRIAN DAVID Strength Training for Heavyweight Women Rowers

Today’s Rowing Women ANTHROPOMETRICAL REQUIRED ATTRIBUTES - RECRUITING

ANTHROPOMETRICAL REQUIRED ATTRIBUTES - RECRUITING

1980 - 1988

2005 -2012

1 HEIGHT(cm) 188 187 186 185 184 183 182 181 180 179 178 177 176 175 174 173 172 171 170 169 168

HWT WOMEN

% 104.44 103.89 103.33 102.78 102.22 101.67 101.11 100.56 100.00 99.44 98.89 98.33 97.78 97.22 96.67 96.11 95.56 95.00 94.44 93.89 93.33

[(1)+(2)+(3)]/3

AGE Y.O.

176+/- 5

2 SPAN(cm) 194 193 192 191 190 189 188 187 186 185 184 183 182 181 180 179 178 177 176 175 174

3 WEIGHT(Kg)

% 104.30 103.76 103.23 102.69 102.15 101.61 101.08 100.54 100.00 99.46 98.92 98.39 97.85 97.31 96.77 96.24 95.70 95.16 94.62 94.09 93.55

11 10 9 8 7 6 5 4 [H-100]+3-7 -8 -9 -10 -11 -12 -13 -14 -15 -16 -17 -18 -19

% 88.30 89.25 90.22 91.21 92.22 93.26 94.32 95.40 100.00 90.00 88.75 87.50 86.25 85.00 83.75 82.50 81.25 80.00 78.75 77.50 76.25

%

19 18 17 16 15

100

1 HEIGHT(cm)

HWT WOMEN

% 104.44 103.89 103.33 102.78 102.22 101.67 101.11 100.56

200 199 198 197 196 195 194 193

104.17 103.65 103.13 102.60 102.08 101.56 101.04 100.52

186

100.00

192

100.00

185 184 183 182 181 180 179 178 177 176 175 174

AGE Y.O.

LWT WOMEN (> 18) + (4 - 6)

100

62*

FISA Coaches Conference Budapest Hungary - November 2007

[+2-2}

%

194 193 192 191 190 189 188 187

99.44 98.89 98.33 97.78 97.22 96.67 96.11 95.56 95.00 94.44 93.89 93.33

[(1)+(2)+(3)]/3

MINIMUM % 99.0 98.5 98.0 97.5 97.0

2 SPAN(cm)

176+/- 5

191 190 189 188 187 186 185 184 183 182 181 180

99.48 98.96 98.44 97.92 97.40 96.88 96.35 95.83 95.31 94.79 94.27 93.75

3 WEIGHT(Kg) 4 3.5 3 2.5 2 1.5 1 0.5

% 88.30 89.25 90.22 91.21 92.22 93.26 94.32 96.51

[H-100]From: -4 - (-14)

100.00

62*

[+2-2}

-13 -14 -10 -11 -12 -13 -14 -15 -16 -17 -18 -19

90.00 88.75 87.50 86.25 85.00 83.75 82.50 81.25 80.00 78.75 77.50 76.25

%

19 18 17 16 15

100

MINIMUM % 99.0 98.5 98.0 97.5 97.0

LWT WOMEN (> 18) + (4 - 6)

100

6 ADRIAN DAVID Strength Training for Heavyweight Women Rowers

Rowing Forces

FISA Coaches Conference Budapest Hungary - November 2007

7 ADRIAN DAVID Strength Training for Heavyweight Women Rowers

Applied Forces in women’s rowing

Boat W1x W2x W4x W2W8+ LW2x

Time 7:07.7 6:38.8 6:10.8 6:53.8 5:55.5 6:49.8

Body Weight 85 80 80 85 80 60

FISA Coaches Conference Budapest Hungary - November 2007

Height

Power

Rate

Angle

Fmax

Fav

1.85 1.85 1.85 1.85 1.85 1.70

410 390 392 394 397 324

34.1 35.9 37.4 37.4 39.1 36.1

107 107 110 87 89 99

74.8 67.6 65.4 65.6 63.3 60.7

38.9 35.1 34.0 34.1 32.9 31.6

8 ADRIAN DAVID Strength Training for Heavyweight Women Rowers

Women’s Rowing – Required Qualities 1.Anthropometric: 1.1 Body Sizes 1.2 Body Composition

2. Functional: 2.1 Endurance = > 80% 2.2 Strength 2.3 Speed 2.4 Balance and Coordination

3. Attitude and Commitment FISA Coaches Conference Budapest Hungary - November 2007

9 ADRIAN DAVID Strength Training for Heavyweight Women Rowers

Rowing versus Other Sports 100 m 400 m 500 m 200 m

SWIMMING RUNNING SKATING CANOEING

200 m 800 m - 1000 m 1000 -1500 m 500 m

III

IV ROWI NG

1000 m 1000 m 400 m 3000 m 1500 m

CANOEING SWIMMING SKATING RUNNING

V ROWING

VI

VII

SWIMMING RUNNING SKATING

2000 m 800 m 3000 m 5000 m

RUNNING SKATING SWIMMING SKIING ROWING

5000m-10000m 10000 m 1500 m 5000 m > 5000 m

CANOEING SKIING

10000 m 10000 m

MARATHON SKIING

100 km 42.195 m 30 km

SKIING CYCLING Road

>50 km >175 km

VIII CYCLING

IX

SPORT / EVENT

TRACK AND FIELD 100m;200m 400m 800m;1500m 5000m;10000m CYCLING 200m/kierin 1000m kierin-time trials Track endurance MARATHON TRIATHLON VAULTING THROWING BOXING DIVING FENCING GYMNASTICS JUDO CANOEING 500m;1000m 10000m ROWING 2000m SHOOTING SWIMMING 100m;200m;400m 800m;1500m VOLLEYBALL HANDBALL WRESTLING WEIGHT LIFTING BASKETBALL

FISA Coaches Conference Budapest Hungary - November 2007

X

X X

X X X X X X X

X X X

X X

X

X X X

X

X X X

X X X X

X X X X

HYPERTHERMIA

SWIMMING RUNNING SKATING CANOEING

DEPLETE BLOOD GLUCOSE

II

IN DIFFERENT SPORTS / EVENTS DEPLETED GLYCOGEN

< 200 m 200 M

MUSCLE LACTIC ACID

RUNNING CYCLING

DEPLETE ATP/CP

I

FATIGUE

NEURAL FACTORS

DIFFERENT SPORTS/EVENTS WITH SIMILAR COMPETTITION TIME

X X

X

X X X X

X X

X

X

X

X

X

X X

X

X

X X X X X

X X

X

X

10 ADRIAN DAVID Strength Training for Heavyweight Women Rowers

Endurance

Weightlifting

Strength FISA Coaches Conference Budapest Hungary - November 2007

Speed

•Mostly Strength •Other Sports •Power lifting

11 ADRIAN DAVID Strength Training for Heavyweight Women Rowers

Endurance

Strength FISA Coaches Conference Budapest Hungary - November 2007

Speed

Sprint Cycling

•Combination of Strength and Speed •Power 12 ADRIAN DAVID Strength Training for Heavyweight Women Rowers

Endurance

Strength FISA Coaches Conference Budapest Hungary - November 2007

Speed

Athletics - Sprinting •Mostly Speed •Other Events Include: •Fencing •Martial Arts

13 ADRIAN DAVID Strength Training for Heavyweight Women Rowers

Endurance

Strength FISA Coaches Conference Budapest Hungary - November 2007

Speed

Sprint Kayak

•Lots of Strength, Some Speed, Some Endurance 14 ADRIAN DAVID Strength Training for Heavyweight Women Rowers

Endurance

Strength FISA Coaches Conference Budapest Hungary - November 2007

Speed

Sprint Swimming

•Lots of Speed, Some Strength, Some Endurance 15 ADRIAN DAVID Strength Training for Heavyweight Women Rowers

Endurance

Strength FISA Coaches Conference Budapest Hungary - November 2007

Speed

Rowing

•Some Strength, Some Speed, Some Endurance •Other Sports •Team Sports 16 ADRIAN DAVID -

Strength Training for Heavyweight Women Rowers

Endurance

Strength FISA Coaches Conference Budapest Hungary - November 2007

Speed

Sailing

•Combination of Strength and Endurance •Other Sports •Wrestling 17 ADRIAN DAVID -

Strength Training for Heavyweight Women Rowers

Endurance

Strength FISA Coaches Conference Budapest Hungary - November 2007

Speed

Middle Distance

•Combination of Speed and Endurance •Other Sports: •Speed Skating 18 ADRIAN DAVID Strength Training for Heavyweight Women Rowers

Endurance

Strength FISA Coaches Conference Budapest Hungary - November 2007

Speed

Road Cycling

•Mostly Endurance, Some Speed and Strength •Other Sports: •Cross Country Skiing 19 ADRIAN DAVID -

Strength Training for Heavyweight Women Rowers

Endurance

Marathon

Strength FISA Coaches Conference Budapest Hungary - November 2007

Speed

•Mostly Endurance •Other events: Road Cycling; Iron Women

20 ADRIAN DAVID Strength Training for Heavyweight Women Rowers

Endurance

Strength FISA Coaches Conference Budapest Hungary - November 2007

Speed 21 ADRIAN DAVID Strength Training for Heavyweight Women Rowers

Strength and Conditioning General Considerations Endurance • Aerobic Capacity: Transport and Utilize the O2 (VO2 max and Muscle Adaptation) • Anaerobic Capacity: improvement by increasing the rate of glycolysis and lactate tolerance. • Strength: the right balance in rowing with both important: - mass and - accelerations

FISA Coaches Conference Budapest Hungary - November 2007

Strength •Maximum Strength versus relative Strength •General Strength versus Specific Strength •Strength x Speed = Power •Strength Training Methods

Planning Considerations • Training yearly plans and periodization: Tasks & Considerations •Training for developmental elite athletes •Training for experienced elite athletes •Specificity and individualization •Training to train, compete, win. 22 ADRIAN DAVID Strength Training for Heavyweight Women Rowers

Strength and Conditioning: Roles and Responsibilities • Provide physical preparation support in the areas of: • • • • •

Injury Prevention Injury Rehabilitation Anatomical Adaptation Strength Development Power and Speed Development

• Liase with head coach to design strength training program in association with on water/ergo program to maximise strength training adaptations. • Liase with medical support staff to individualise strength training programs to optimise outcomes.

FISA Coaches Conference Budapest Hungary - November 2007

23 ADRIAN DAVID Strength Training for Heavyweight Women Rowers

Strength and Conditioning: Identification of Areas to Address Example – Individual athlete physical requirements/deficiencies.

Step 1 • What? Identification: Boat Class, Technical deficiencies due to

physical ability, Injury history, Strength training history.

Step 2 • Who? Consultant/s: Coach, Biomechanist, Doctor, Physiotherapist, Strength and conditioning coach.

Step 3 • When? Timing of Strength Training: Determined by Annual Plan Step 4 • Why? Specificity: Sculling v Sweep, Poor power transfer, Predisposed

to injury, Limited strength training options FISA Coaches Conference Budapest Hungary - November 2007

24 ADRIAN DAVID Strength Training for Heavyweight Women Rowers

Annual Training Plan

FISA Coaches Conference Budapest Hungary - November 2007

25 ADRIAN DAVID Strength Training for Heavyweight Women Rowers

Strength and Conditioning: Annual Plan 1

2

July ' 06 3

4

5

6

August ' 06 7

8

September ' 06 October ' 06

TESTING

February ' 07

March ' 07

Prog 2 - Gen Prep

Prog 3 Priority 3 Specific Prep

April ' 07

May ' 07

Level 1

Anat Adap 3

Anat Adap 4

Gen Str 1

Gen Str 2

Gen Str 3

Gen Str 4

Max Str 1

Max Str 2

Max Str 3

Max Str 4

Level 2

Anat Adap 3

Gen Str 2

Gen Str 3

Gen Str 4

Max Str 1

Max Str 2

Max Str 3

Str-Pwr 1

Str-Pwr 2

Str-Pwr 3

Level 3

Gen Str 3

Gen Str 4

Max Str 3

Max Str 4

Str-Pwr 2

Str-Pwr 3

Spd-Pwr 1

Spd-Pwr 2

Speed 1

Taper

Level 4

Max Str 4

Str-Pwr 1 Str-Pwr 2 Str-Pwr 3

Str-Pwr End

Spd-Pwr 1 Spd-Pwr 2 Spd-Pwr End Speed 1

Speed 2

Spd End

Speed 3

Taper

June ' 07

Prog 7 - Gen Prep

Prog 8 - Gen Prep/Competiti on

Gen Str 4

Max Str 1

Max Str 2

Max Str 3

Max Str 2

Max Str 3

Str-Pwr 1

Str-Pwr 2

Str-Pwr 3

Spd-Pwr 1

Spd-Pwr 2

Spd-Pwr 2

Spd-Pwr End

Speed 1

Speed 2

Speed 1 Spd End

Program Level Selection Criteria: Strength Test Results (relative to body weight) Lower body

Upper body

Program Level

Squat //

Deadlift

Press

Pull

1

0.00

0.00

0.00

0.00

2

1.00

1.00

0.59

0.60

3

1.33

1.50

0.79

0.80

4

2.00

2.00

1.00

1.00

FISA Coaches Conference Budapest Hungary - November 2007

Lucerne, Switz (13-15) World Cup 3

Prog 9 (6wks) and Prog 10 (5wks) Priority 3 - Specific Prep/Competition

On Water Physiology Strength

Train to Train Train to Train Train to Compete Train to win

July ' 07

Henley Regatta Amsterdam, Ned 22-24th World Cup 2

Linz, Austria 1-3rdWorld Cup 1

NSW

2nd Selection Regatta

Nagambie Vic 5-11th Aust Champs

WL TT (10th) West Lakes Prog 5 (6wks) and Prog 6 (4wks) Priority 2 - Specific Prep

Prog 4 - Gen Prep

Transition

Strength & Conditioning (HW)

Prog 1 - Gen Prep

WL TT (10th)

Location

West Lakes -

West Lakes

Local Comp

WL TT (10th)

WL TT (8th)

World Cup National Comp

Training Phase

December ' 06 January ' 07

04 11 18 25 02 09 16 23 30 06 13 20 27 04 11 18 25 01 08 15 22 29 05 12 19 26 03 10 17 24 31 07 14 21 28 05 12 19 26 02 09 16 23 30 06 13 20 27 06 13 20 27 03 10 17 24 01 08 15

World Champs Competitions

November ' 06

9 10 11 12 13 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31 32 33 34 35 36 37 38 39 40 41 42 43 44 45 46 47 48 49 50 51 52 53 54 55 56 57 58

West Lakes -

MONDAY

June ' 06

WL TT (13th)

WEEK #

West Lakes -

MONTHS

DATES

26 ADRIAN DAVID Strength Training for Heavyweight Women Rowers

Speed 3

Strength and Conditioning: Progression and Variation Program 1

Program 2

Program 3

(level 3)

(level 3)

(level 3)

General Preparation

General Preparation

Specific Preparation

• Program Goal

•Program Goal

•Program Goal

- General Strength

- Max Strength

- Max Strength Power

• Program Structure

• Program Structure

• Program Structure

- 4 Days/wk (Mon, Tues, Thurs, Fri),

- 4 Days/wk (Mon, Tues, Thurs, Fri),

- 4 Days/wk (Mon, Tues, Thurs, Fri),

- Alternate heavy/light split with Injury prevention focus.

- Alternate heavy/light split with Max Strength focus.

- Alternate heavy/light split with Max Strength focus.

- Moderate Volume

- Moderate Volume

-High Intensity (~9/10)

-Mon,Thurs - High Intensity (~9/10), Tues,Fri Moderate Intensity (~7/10)

- High Volume - Moderate Intensity (~7/10) - Controlled Velocity.

FISA Coaches Conference Budapest Hungary - November 2007

- Slow Velocity (due to load).

- Maximum Velocity (load dependent). 27 ADRIAN DAVID Strength Training for Heavyweight Women Rowers

Strength Training Means Strength LAND - Ergometers (Concept II; Rowperfect) - drag - Ergometer Concept Dyno - Various Gym Programs - Other (bikes; uphill run; stairs; swimming) - Other (games; multi event – triathlon) FISA Coaches Conference Budapest Hungary - November 2007

•Maximum Strength versus relative Strength •General Strength versus Specific Strength •Strength x Speed = Power •Strength Training Methods

BOAT • Rigging (heavier – lighter) • Rowing on big boat reduced crew #’s • Rowing Upstream Downstream • Power Strokes – devices • Speed Boat Towing

28 ADRIAN DAVID Strength Training for Heavyweight Women Rowers

Strength and Conditioning: Plan and Execution GYM TRAINING -Typical Rowing Land Training = 8 – 18 exercises - Strength &Conditioning specialists = + 200 exercises - Specialized Programs: Visual Training = + 8000 exercises

FISA Coaches Conference Budapest Hungary - November 2007

29 ADRIAN DAVID Strength Training for Heavyweight Women Rowers

Injury Prevention & Rehabilitation

FISA Coaches Conference Budapest Hungary - November 2007

30 ADRIAN DAVID Strength Training for Heavyweight Women Rowers

Injury Rehabilitation

FISA Coaches Conference Budapest Hungary - November 2007

31 ADRIAN DAVID Strength Training for Heavyweight Women Rowers

Injury Prevention Exercises • Abdominal/Core – Hanging Tuck with Rotation • Lower back – Supine Brace