Welcome to TBFit Strength Strength and Conditioning

Strength Training Overview

How do I do these exercises?
If you need instructions on how to do an exercise, you can find photos and descriptions of many exercises we use in our
How To section.  We also have videos of many exercises in our Video section.  You can email us any time with questions.

Why should I strength train?
To get the most from your rowing you should incorporate strength training in your routine. Strength training can be a big competitive advantage. It will improve your power in the boat and on the erg and will help you make technical changes more easily. Athletes of all ages and abilities will benefit from strength training. Strength training also has tremendous benefits for enjoying a lifetime of overall fitness, health and healthy weight.

How often should I strength train?
If you workout 5 or fewer times per week, make at least one workout a strength workout. This will allow you to maintain your current strength level. If possible, you could try to fit in a second shorter strength workout by doing your row, then completing just 1 or 2 sets of each exercise instead of 3 - 4.

If you workout 6-8 times per week, train twice a week most weeks to build strength. Strength training should not be on consecutive days.

If you do eight or more workouts a week (i.e., some days you work out twice), you should consider making three of these workouts strength workouts. These should not be on consecutive days. Lifting three times a week will significantly improve your strength and power.

Why do I need to vary my routine?
Following a well-planned strength routine will maximize the time you spend lifting and makes it a little more fun. Using different exercises to work muscle groups forces your muscles to continually adapt, improving strength and control. Changing the weight and the number of repetitions works different aspect of your muscle power. Varying your strength training is critical to building maximum strength and ensuring that it translates into speed.

How do I get started with strength training?
If you have never followed a strength training program you should consult someone in your local area to give you hands on advice on technique. A certified personal trainer is well worth the investment for quarterly consultations to insure you follow good technique. You can add to this by reviewing the basics of technique and the specific technique of exercises you will be doing. Choose the simplest version of an exercise, and begin with a weight that you can easily lift 10 - 12 times. Increase weight slowly, about 5% when you are ready to increase. Wait for 10 - 12 weeks before switching to harder lifts.

To meet more individual needs we use a format where you can select an exercise that best meets your needs.  

Directions for designing an individualized program:

Print out the Exercise Sheet. The Exercise Sheet includes the target muscle group and the movement. For example: (Quads) 2X-leg push, (Quads) 1X-leg push, (Chest)-Push or (Back)-Pull.

Choose exercises for each Muscle group/Movement with progressive levels of difficulty.  If you don't have access to a particular piece of equipment or you don't know how to do an exercise, choose an exercise that will still target that specific muscle group.  Progress to harder exercises to make the program more challenging.

If you would like to do additional core training on non-strength training days then you can go to the Core Training section. The Core Training directory provides various torso exercises ranging from easy to more difficult.  Core circuits can change every 3-4 weeks to make the program challenging and to get better results.

Record all the exercises that you selected on your Exercise Sheet.

Contact us at @tbfit.com if you have any questions regarding how to design a program that is best for you.

updated: 5 years ago