Alex Wolf & Sam Dutney in conversation. Two leading thinkers and innovators for masters rowing discuss strength training for masters.

The principles around maximal force applies everywhere.
Teach athletes how to express maximal force. Learn the ceiling of what you can do. Turn muscles on and off.
Practice being forceful really quickly.

Building habitual capability. your day to day. Take a small change from what you do now and a little bit more than you can already do. That's enough.
Strength training is one of the most potent stimuluses for our health.
The only thing which can repair your muscle structure is targeted loading, not rest.

The kenee takes a load of up to 2 times body weight for rowers - masters it will be 1.2 to 1.7 times body weight.
When squatting the leg is not the limiting factor - the lumbar spine tolerance is the limit. This is not the case in a rowing boat because the forces are horizontal.

The 7 stroke max test has a strong correlation to performance. Increasing this has got a 1:1 correlation with improvement.

How can you know if the improvement will come from force production or maximal force?

The rowing stroke is primarily concentric force production. Does eccentric have an effect?
Yes, it's a long stretch shortening cycle. The end of the drive back to the catch has a significant contribution to boat speed. The Reactive Strength Index. How you control a decelerating force and turn it round into an accelerating force.

Rate of force is how much, when and how quickly.

Utilise each exercise efficiently is key. The king of exercises is the one that reaches your outcome. You must lift enough to create an adaptive response.

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