A person’s agility, flexibility, mobility and strength are key determinants for the way they sit, stand and move in daily life, as well as for the way they sit in a rowing boat. Their rowing technique in turn is highly dependent on their body posture. Finally, as we all know, technique is an important prerequisite for remaining injury-free.
We will be running a course in 1x, 2x or 2- with a strength training module specifically targeted at rowing/sculling. We will also organise a course in the 1x, 2x or 2- with a functional movement module aimed at rowers/scullers. The trainers for these two modules are themselves rowers and rowing coaches with extensive experience. They are keenly aware of the extras a rower might need.
The rowing side of these courses is comparable to the sculling programme in the standard single sculling course for advanced/experienced scullers, with the targeted strength training module or the functional movement module added on top of the normal outings.
Targeted strength training: August 30-September 1th 2019
This is a 3-day course in which rowing and coaching are actively supplemented through targeted strength training. Exercises are predominantly aimed at strengthening the core stability, and are specifically chosen with rowers in mind. Another highly beneficial effect of strength training is the prevention of sport injuries. These can plague all athletes, but often become more prevalent with age. The course is organised in collaboration with Jan van Delden, owner and trainer at CrossFit Twente.
Rowing, core strength and stability: in rowing, core strength and stability play an important role in propelling the boat. Like any movement, a rowing stroke moves outward from the core to the extremities. The stronger the core, the more force can be applied on the blades. Core strength and stability are essential for allowing you to hold a good posture when rowing for any amount of time, and it will also help prevent injuries (especially to the lower back).
In this course, you will learn how to improve your core strength and stability. To achieve this, we will use several lifts from regular strength programmes as well as other movements. The emphasis in these sessions will be on the technique of these lifts.
You will also be introduced to CrossFit-like training. Erg training can be rather boring, so we opt for short, fairly intense workouts in which erg rowing is alternated with several different exercises, such as different squats, pulls and presses, kettlebells and medicine balls).
Jan van Delden is a physical education teacher, and in addition is the owner and one of the trainers at CrossFit Twente in the Netherlands. Jan has been a professional rowing coach and strength and conditioning trainer for over 30 years. He has been a certified CrossFit trainer since 2009. His experience as a rowing coach ranges from coaching freshmen and intermediate rowers to top international rowers.
Functional movement training: July 16-July 19th 2019
This is a 4-day course in which rowing and coaching are actively supplemented through targeted, functional yoga training aimed at enhancing participants’ agility and flexibility. In the course of the programme, participants will be introduced to exercises to improve agility, flexibility and mobility of specific parts of the body, for instance the shoulders, which is very beneficial for al rowers. In addition, functional yoga training helps to prevent sport injuries, which can plague all athletes, but often become more prevalent with age.
The course in 1x, 2x or 2- for advanced/experienced rowers with targeted strength training or functional movement training will only be held in Dreisbach on the river Saar.
1x, 2x, 2-
with targeted strength training
1x, 2x, 2-
with functional movement training
|Number of days||3||4|
|Coaching||1 coach/2 or 3 rowers||1 coach/2 or 3 rowers|
|Rowing and coaching sessions||5 sessions, approx. 1.15 hrs each||7 sessions, approx. 1.15 hrs each|
|Participation fee||EUR 697,50 incl full board (double room)||EUR 760,00 incl full board (double room)|