How To Row - Drills - Power Strokes
 

Video of the Power Strokes (to come)

 

Are you struggling with achieving your desired intensity with a low stroke rate?

Try this drill called ‘Power Strokes’. This drill can be done in 2 ways:

 

DRILL 1

The first way to do this exercise is to do 4 up to 5 sets of 10 power strokes. The aim is to maintain the stroke rate but increase your speed/intensity.

 

For example, if you are rowing at 24 strokes per minute at a speed of 2.5 meters per second, aim to increase your speed to 3.0 or more meters per second and maintain a stroke rate of 24spm. After the 10 strokes, row lightly for 30 seconds up to a minute, and repeat the 10 power strokes 4 or 5 times.

 

To increase intensity but not speed you need to focus on:

1)      Rowing with a longer stroke

2)      Ratio and Rhythm

3)      Having a more powerful Drive phase – to do this use your legs more as you Drive back.

Do this drill towards the end of a warm up or during a steady state session.

 

DRILL 2

The second way to do this drill is maintain your speed/intensity and lower your stroke rate. For example, if you are rowing steady state with a stroke rate 24spm at an intensity of 2.5 meters per second, aim to drop your stroke rate to 22spm and maintain a speed of 2.5 meters per second.

 

To maintain your speed, have a long stroke length, have a more powerful drive back and maintain twice the recovery time on the way forward.

 

Once you have achieved this then try to lower your stroke rate by 1 or 2spm again. Therefore row at 20spm maintaining a speed of 2.5m/s.

 

 
     
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