DS Performance - Strength & Conditioning Training Program for Rowing, Aerobic Circuits, Intermediate

DS Performance Strength & Conditioning Training Programmes
Sport: Rowing
Variable: Aerobic Conditioning
Level: Intermediate
Duration: 12 weeks

DS Performance have created an exclusive series of sport specific, strength & conditioning training programmes that have underpinning, evidence-based training methods, which have been put in place to improve your performance for all ages and abilities. All programmes have been designed to develop each specific performance variable through the progression of intensity and volume.

• DS Performance training programmes are designed to run alongside a skill/sport specific based training plan. Our programmes provide sessions for 3 days of training a week, to alternate between your skill/sport specific training sessions. We have selected five of the most important physical performance variables/attributes for each of the sports that are essential in developing your performance.


• Our 12-week strength and conditioning training program is broken down into 2 x 6-week cycles, with a de-loading between the two training blocks. This will allow the body to recover, prepare you for the second training phase and reduce any risk of injury.


• Along with your training program this book contains a supporting guide to mobility training. This guide uses myofascial release, static stretching and activation work to mobilise the major body parts used in training.


• Designed to reduce the risk of injury and avoid bad training habits through our sport specific training programs. We are providing you with training programmes designed by ex-Team GB athletes and coaching staff that have the practical and applied experience through a wide range of individual and team-based sports.


• Our program has been developed to bring elite training methods to everyone, from all levels of sporting ability. Our mission is to make training programmes utilised by professional athletes available to all sporting enthusiasts and performers.

Aerobic conditioning in Rowing is a key physical attribute for success in the boat, because it gives the rower the ability to maximally perform throughout each race and through each round of every competition. This is why we have identified it and provided programs to develop your aerobic threshold.

Our aerobic programs are designed to develop your endurance by increasing your maximum oxygen capacity, which then allows you to perform higher levels of skill when fatigued. This will then transfer in to the boat where you can maintain a higher stroke rate for longer.

The aerobic conditioning programs are perfect for two phases of your training cycle, at the beginning as part of your general conditioning phase and also as part of your pre and during competition phase of training, to maintain a high level of endurance.