Rowing Specific Strength: Phase 1 - Resilience


Rowing Specific Strength Training: Phase 1 - Resilience

  • This is the first phase of the rowing specific strength training series.
  • We recommend you start here.


Are you looking for a strength plan that increases the force that you can apply against the blade, that increases the speed that you can pull the oar through the water, that increases your stroke length, that improves your rowing technique, and that reduces your chance for injury? If so, this is the strength plan you've been looking for.  



Program Length: 4 weeks

# Days Per Week: 3 days/week

4 weeks of progressive rowing specific strength training. 

Each week the challenge will increase and prepare you for the next phase of rowing specific strength training. 


Workout Length: 45-60 minutes each


Ideal Equipment Needed:

You'll get the most out of this program if you have access to a full gym with the following equipment: 

  • Foam roller or tennis/LAX ball
  • Weight bench
  • Elastic bands
  • Plyometric box
  • Medicine ball (6-10#)
  • Dumbbells
  • Barbell
  • Dowel x2
  • Trap-bar
  • Squat rack
  • Kettlebells
  • TRX suspension trainer
  • Cable machine
  • Rowing machine
  • Weight sled
  • Pull-up bar
  • Mini-band
  • Sliding discs (furniture movers)
  • Something soft for your knees (like a knee pad)


Minimum Equipment Needed:

However, the program does offer alternatives that allow you to complete the program with a minimum of the following equipment:

  • Foam roller or tennis/LAX ball
  • Medicine ball (6-10#)
  • Dumbbells or kettlebells
  • TRX suspension trainer or a strong boat strap
  • Rowing machine
  • Elastic bands
  • Mini-band
  • Plyo box or stable step
  • Weight bench
  • Something soft for your knees (like a knee pad)


When you purchase this program you'll have access to it for 8 weeks.


Powered by Bridge:

You'll receive this program through BridgeAthletic delivered straight to your phone using the Bridge iOS & Android app. 


Ready to train? Follow the steps below!


How to get started: 

  1. Purchase this program
  2. Download the BridgeAthletic App from the app store
  3. Accept your email invite (from BridgeAthletic) and create a password
  4. Log in on the Bridge app with your email and password
  5. Begin training instantly




Building Better Performance & Resiliency in Rowers. Purchasing one of Blake's curated programs is the most convenient and affordable way to improve your movement, performance, and recovery.

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