I took the time to catch up with Will Ruth author of “Rowing Stronger – Strength Training To Maximize Rowing Performance” with some questions. You can read my review of his book by clicking this link. I hope the following provides more context about Will’s journey and the book he has produced.
My grandfather rowed way back
I wrote the first edition over a few months in 2015, courtesy of a day job that left me with a lot of time on my hands. The Western coach was getting a lot of questions from other rowing programs about what our team was doing for strength training. He would give them my email address. For the most part, they’d ask the same 3-4 questions, so I found an audience with a desire for strength training for rowing resources, and also got to practice my writing and responses. I started my website based on these key questions, and then just kept writing. I got questions on social media from readers, and turned all of it into a training manual, which became “Rowing Stronger.” I got a big break when Rowperfect UK offered to publish it, which took me quickly from a local level to a global level. I coached, wrote, and learned a ton between 2015 and
I wrote the book with the goal that any rower or coach could understand and apply the material to their own training. I wrote the core of the manual based on a general system of strength training for rowing, including the exercise science and strength training concepts necessary to its understanding, and then specific chapters on adaptations from the central system to juniors, masters, lightweights, endurance rowers, and yes, even coxswains. I tried to include enough exercise science to provide valuable context for the system, without turning it into a textbook. I also wrote it with the goal that a rower or coach would not have to be a strength training expert to apply the knowledge in the book. Use your rowing knowledge, get someone to help you with the technique of the exercises, and then use the concepts and systems in my book to build a strength training program that works for you. It’s not a “just add water” stock template system, it’s an understanding of how to apply the training concepts to your own individual rowing, equipment, and racing needs.
Don’t let perfect be the enemy of good enough. The “perfect” training program is one that gets the job done for the athletes. That means accommodating the rowing training, equipment situation, racing schedule, erg tests and seat racing, and holidays, academic breaks, final exams, and anything else. If you don’t have a piece of equipment, either find a way to get it or work around it. If the training blocks don’t line up perfectly, find a way to work around it. If the rowing coach needs to seat race when you’ve planned a heavier week, reduce the load and let the athletes focus on rowing. All training is a form of compromise, so understand the core concepts and learn how to apply and adjust them to your own situation and needs. You can still make a
Yes, I love this quote. “Strength endurance training without adequate strength only means you are getting better at being weak.” Rowers get so much endurance training from rowing training already. The system of strength training that I use is based around improving the athlete’s peak force, so that their race pace becomes a smaller percentage of their max force, and thus easier to endure for their racing distance. For example, if your 2k watts target base pace is 480W (6-min 2k), it will be easier to hold this pace if your max watts is 850 compared to 750, 650, or 550. We improve endurance by increasing strength to reduce per-stroke effort, also reducing cumulative stress on the athlete to reduce the
One of the greatest pleasures in my coaching at Western was watching first-year novices turn into big senior beasts. Many of our athletes are first-time rowers, and almost none of them come in with a solid foundation in strength training. The athletes who really get into it and commit to the four-year process benefit immensely, and it’s impressive to look back on how much effort they put in and how much they improved month by month and year by year from where they started. I also love hearing about the other benefits of strength training beyond just performance improvement, athletes who found a love for feeling strong, and especially athletes who continue training after they graduate and become “lifers” of physical activity.
“Rowing Stronger, Second Edition” is available on my website in print and e-book. You can read reader reviews, table of contents, and a free preview of Chapter 1 here: https://rowingstronger.com/book/