Rowing Strength

12 Weeks of Rowing Specific Strength TrainingIncludes:Rowing Specific Strength Phase 1 - ResilienceRowing Specific Strength Phase 2 - StrengthRowing Specific Strength Phase 3 - PowerAre you looking for a strength plan that increases the force that you can apply against the blade, that increases the speed that you can pull the oar through the water, that increases your stroke length, that improves your rowing technique, and that reduces your chance for injury? If so, this is the strength plan you've been looking for. Program Length: 12 weeks# Days Per Week: 3 days/week12 weeks of progressive rowing specific strength training.Each week the challenge will increase and prepare you for the next phase of rowing specific strength training.Workout Length: 45-60 minutes eachIdeal Equipment Needed:You'll get the most out of this program if you have access to a full gym with the following equipment:Foam roller or tennis/LAX ballWeight benchElastic bandsPlyometric boxMedicine ball (6-10#)DumbbellsBarbellDowel x2Trap-barSquat rackKettlebellsTRX suspension trainerCable machineRowing machineWeight sledPull-up barMini-bandSliding discs (furniture movers)Something soft for your knees (like a knee pad)Minimum Equipment Needed:However, the program does offer alternatives that allow you to complete the program with a minimum of the following equipment:Foam roller or tennis/LAX ballMedicine ball (6-10#)Dumbbells or kettlebellsTRX suspension trainer or a strong boat strapRowing machineElastic bandsMini-bandPlyo box or stable stepWeight benchSomething soft for your knees (like a knee pad)When you purchase this program you'll have access to it for 18 weeks.Powered by Bridge:You'll receive this program through BridgeAthletic delivered straight to your phone using the Bridge iOS & Android app.Ready to train? Follow the steps below!How to get started:Purchase this programDownload the BridgeAthletic App from the app storeAccept your email invite (from BridgeAthletic) and create a passwordLog in on the Bridge app with your email and passwordBegin training instantlyResources:How to purchase a program & get startedHow to accept your inviteTraining on the Bridge app

Rowing Specific Strength Training: Phase 1 - ResilienceThis is the first phase of the rowing specific strength training series.We recommend you start here.Are you looking for a strength plan that increases the force that you can apply against the blade, that increases the speed that you can pull the oar through the water, that increases your stroke length, that improves your rowing technique, and that reduces your chance for injury? If so, this is the strength plan you've been looking for. Program Length: 4 weeks# Days Per Week: 3 days/week4 weeks of progressive rowing specific strength training.Each week the challenge will increase and prepare you for the next phase of rowing specific strength training.Workout Length: 45-60 minutes eachIdeal Equipment Needed:You'll get the most out of this program if you have access to a full gym with the following equipment:Foam roller or tennis/LAX ballWeight benchElastic bandsPlyometric boxMedicine ball (6-10#)DumbbellsBarbellDowel x2Trap-barSquat rackKettlebellsTRX suspension trainerCable machineRowing machineWeight sledPull-up barMini-bandSliding discs (furniture movers)Something soft for your knees (like a knee pad)Minimum Equipment Needed:However, the program does offer alternatives that allow you to complete the program with a minimum of the following equipment:Foam roller or tennis/LAX ballMedicine ball (6-10#)Dumbbells or kettlebellsTRX suspension trainer or a strong boat strapRowing machineElastic bandsMini-bandPlyo box or stable stepWeight benchSomething soft for your knees (like a knee pad)When you purchase this program you'll have access to it for 8 weeks.Powered by Bridge:You'll receive this program through BridgeAthletic delivered straight to your phone using the Bridge iOS & Android app.Ready to train? Follow the steps below!How to get started:Purchase this programDownload the BridgeAthletic App from the app storeAccept your email invite (from BridgeAthletic) and create a passwordLog in on the Bridge app with your email and passwordBegin training instantlyResources:How to purchase a program & get startedHow to accept your inviteTraining on the Bridge app

Rowing Specific Strength Training: Phase 2 - StrengthThis is the second phase of the rowing specific strength training series.We recommend you start with Phase 1 - Resilience.Are you looking for a strength plan that increases the force that you can apply against the blade, that increases the speed that you can pull the oar through the water, that increases your stroke length, that improves your rowing technique, and that reduces your chance for injury? If so, this is the strength plan you've been looking for. Program Length: 4 weeks# Days Per Week: 3 days/week4 weeks of progressive rowing specific strength training.Each week the challenge will increase and prepare you for the next phase of rowing specific strength training.Workout Length: 45-60 minutes eachIdeal Equipment Needed:You'll get the most out of this program if you have access to a full gym with the following equipment:Foam roller or tennis/LAX ballWeight benchElastic bandsPlyometric boxMedicine ball (6-10#)DumbbellsBarbellDowelTrap-barSquat rackKettlebellsTRX suspension trainerCable machineRowing machineWeight sledPull-up barMini-bandSliding discs (furniture movers)Something soft for your knees (like a knee pad)Minimum Equipment Needed:However, the program does offer alternatives that allow you to complete the program with a minimum of the following equipment:Foam roller or tennis/LAX ballMedicine ball (6-10#)Dumbbells or kettlebellsTRX suspension trainer or a strong boat strapRowing machineElastic bandsMini-bandPlyo box or stable stepWeight benchSomething soft for your knees (like a knee pad)When you purchase this program you'll have access to it for 8 weeks.Powered by Bridge:You'll receive this program through BridgeAthletic delivered straight to your phone using the Bridge iOS & Android app.Ready to train? Follow the steps below!How to get started:Purchase this programDownload the BridgeAthletic App from the app storeAccept your email invite (from BridgeAthletic) and create a passwordLog in on the Bridge app with your email and passwordBegin training instantlyResources:How to purchase a program & get startedHow to accept your inviteTraining on the Bridge app

Rowing Specific Strength Training: Phase 3 - PowerThis is the third phase of the rowing specific strength training series.We recommend you start with Phase 1 - Resilience.Are you looking for a strength plan that increases the force that you can apply against the blade, that increases the speed that you can pull the oar through the water, that increases your stroke length, that improves your rowing technique, and that reduces your chance for injury? If so, this is the strength plan you've been looking for. Program Length: 4 weeks# Days Per Week: 3 days/week4 weeks of progressive rowing specific strength training.Each week the challenge will increase and prepare you for the next phase of rowing specific strength training.Workout Length: 45-60 minutes eachIdeal Equipment Needed:You'll get the most out of this program if you have access to a full gym with the following equipment:Foam roller or tennis/LAX ballWeight benchElastic bandsPlyometric boxMedicine ball (6-10#)DumbbellsBarbellDowelTrap-barSquat rackKettlebellsTRX suspension trainerCable machineRowing machineWeight sledPull-up barMini-bandSliding discs (furniture movers)Something soft for your knees (like a knee pad)Minimum Equipment Needed:However, the program does offer alternatives that allow you to complete the program with a minimum of the following equipment:Foam roller or tennis/LAX ballMedicine ball (6-10#)Dumbbells or kettlebellsTRX suspension trainer or a strong boat strapRowing machineElastic bandsMini-bandPlyo box or stable stepWeight benchSomething soft for your knees (like a knee pad)When you purchase this program you'll have access to it for 8 weeks.Powered by Bridge:You'll receive this program through BridgeAthletic delivered straight to your phone using the Bridge iOS & Android app.Ready to train? Follow the steps below!How to get started:Purchase this programDownload the BridgeAthletic App from the app storeAccept your email invite (from BridgeAthletic) and create a passwordLog in on the Bridge app with your email and passwordBegin training instantlyResources:How to purchase a program & get startedHow to accept your inviteTraining on the Bridge app

12 Weeks of Rowing Specific Core TrainingIncludes:Rowing Specific Core: Phase 1Rowing Specific Core: Phase 2Rowing Specific Core: Phase 3Do you have a solid base of core strength but you still feel like your core on the erg and on the water could be stronger? Do you struggle to use your lats and core at the front-end? Do you "dump" your core into the finish? If you answered yes to any of these questions, this program is made for you. In this program we'll challenge your core on the erg in ways it hasn't been challenged before. These drills are designed to improve your resiliency, performance, and technique.Program Length: 12 weeks# Days Per Week: 3 days/week12 weeks of progressive rowing specific core training. Each week the challenge will increase and every 4 weeks the exercises will change to match your improving stability and strength.Workout Length: 8-12 minutes eachEquipment Needed:Erg, 2 dowels, a thick boat strap or TRX strap, thin exercise band or cable machine, a light dumbbell or kettlebell, and a light medball (ideal weight is no more than 10% of your bodyweight).When you purchase this program you'll have access to it for 16 weeks.

Rowing Specific Core: Phase 1-The easiest phase of the rowing specific core series.-We recommend you start here.Do you have a solid base of core strength but you still feel like your core on the erg and on the water could be stronger? Do you struggle to use your lats and core at the front-end? Do you "dump" your core into the finish? If you answered yes to any of these questions, this program is made for you. In this program we'll challenge your core on the erg in ways it hasn't been challenged before. These drills are designed to improve your resiliency, performance, and technique.Program Length: 4 weeks# Days Per Week: 3 days/week4 weeks of progressive rowing specific core training. Each week the challenge will increase and prepare you for the next phase of rowing specific core training.Workout Length: 8-12 minutes eachEquipment Needed:Erg, 2 dowels, a thick boat strap or TRX strap.When you purchase this program you'll have access to it for 8 weeks.

Rowing Specific Core: Phase 2-The second hardest phase of the rowing specific core series.-Requires the least amount of equipment when compared to the other 2 phases.Do you have a solid base of core strength but you still feel like your core on the erg and on the water could be stronger? Do you struggle to use your lats and core at the front-end? Do you "dump" your core into the finish? If you answered yes to any of these questions, this program is made for you. In this program we'll challenge your core on the erg in ways it hasn't been challenged before. These drills are designed to improve your resiliency, performance, and technique.Program Length: 4 weeks# Days Per Week: 3 days/week4 weeks of progressive rowing specific core training. Each week the challenge will increase and prepare you for the next phase of rowing specific core training.Workout Length: 8-12 minutes eachEquipment Needed:Erg, a thick boat strap or TRX strap.When you purchase this program you'll have access to it for 8 weeks.

Rowing Specific Core: Phase 3-The most challenging phase of the rowing specific core series.-We do not recommend you start here.Do you have a solid base of core strength but you still feel like your core on the erg and on the water could be stronger? Do you struggle to use your lats and core at the front-end? Do you "dump" your core into the finish? If you answered yes to any of these questions, this program is made for you. In this program we'll challenge your core on the erg in ways it hasn't been challenged before. These drills are designed to improve your resiliency, performance, and technique.Program Length: 4 weeks# Days Per Week: 3 days/week4 weeks of progressive rowing specific core training. Each week the challenge will increase preparing you for the core demands of the rowing stroke.Workout Length: 8-12 minutes eachEquipment Needed:Erg, a thick boat strap or TRX strap, thin exercise band or cable machine, a light dumbbell or kettlebell, and a light medball (ideal weight is no more than 10% of your bodyweight).When you purchase this program you'll have access to it for 8 weeks.

The Do Anywhere Workout is designed to keep you active anywhere because it requires no equipment and very little space. All you have to bring is your effort. This program is perfect for at home workouts or for when you're traveling away from the gym.Program Length: 4 Weeks# Days Per Week: 2 Days/WeekWorkout Length: ~40minsWhen you purchase this program you'll have access to it for 8 weeks.