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

DS Performance Strength & Conditioning Training Programmes
Sport: Rowing
Variable: Strength Endurance
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.

Strength endurance in rowing is a key physical attribute to develop for all rowers of all ages and abilities. Having the ability to maintain a high power output requires you to have great strength endurance, this is why we created programs specifically to develop this physical attribute.

Our strength endurance programs have been designed to give you that extra strength for the last 500m of your races. By utilising our programs you can train your body's lactic acid threshold to be greater, so that you can prolong the drop off in power output and continue delivering a high stroke rate.

Our strength endurance programs are designed to increase your performance capacity and target the last quarter of your race, which is the hardest. This increase in strength endurance can be achieved through gym based strength and conditioning training, not just time in the boat or on the concept rower, because it is about targeting the correct energy systems and movement patterns.