12 Weeks of Strength for Explosive Rowing

This is a twelve week sport specific program designed for rowing. The goal of this program is to increase strength and power while also preventing injury.

Week 1

Day 1

A. Hip, Glute, and Upper Body Conditioning Circuit

This circuit should be performed using slow and controlled movements for each exercise. It’s not about how many reps you can do in the allocated time for each exercise. Perform each exercise in the circuit for 20 seconds, using a weighted plate for resistance (except for the overhead squat).

3 Rounds, 25lb plate used for resistance:

  1. Squat
  2. Romanian Deadlift
  3. Lateral Squat
  4. Calf Raise
  5. Bent Over Row
  6. Pull Over
  7. Hip Bridge
  8. Overhead Press
  9. Overhead Squat (with light bar or dowel)

B. Core Circuit

Perform the core circuit in a slow, controlled manner and for 20 seconds each exercise.

3 Rounds:

  1. Plank
  2. Side plank left
  3. Side plank right
  4. Reverse crunch

Day 2

A. Hip, Glute, and Upper Body Conditioning Circuit

This circuit should be performed using slow and controlled movements for each exercise. It’s not about how many reps you can do in the allocated time for each exercise. Perform each exercise in the circuit for 20 seconds, using a weighted plate for resistance (except for the overhead squat).

3 Rounds, 25lb plate used for resistance:

  1. Squat
  2. Romanian Deadlift
  3. Lateral Squat
  4. Calf Raise
  5. Bent Over Row
  6. Pull Over
  7. Hip Bridge
  8. Overhead Press
  9. Overhead Squat (with light bar or dowel)

B. Core Circuit

Perform the core circuit in a slow, controlled manner and for 20 seconds each exercise.

3 Rounds:

  1. Plank
  2. Side plank left
  3. Side plank right
  4. Reverse crunch

Day 3

3 Rounds, 25lb plate used for resistance:

  1. Squat
  2. Romanian Deadlift
  3. Lateral Squat
  4. Calf Raise
  5. Bent Over Row
  6. Pull Over
  7. Hip Bridge
  8. Overhead Press
  9. Overhead Squat (with light bar or dowel)

B. Core Circuit

Perform the core circuit in a slow, controlled manner and for 20 seconds each exercise.

3 Rounds:

  1. Plank
  2. Side plank left
  3. Side plank right
  4. Reverse crunch

Click on the number below that corresponds to the week of training you’re in.

Week 2

Day 1

A. Hip, Glute, and Upper Body Conditioning Circuit

This circuit should be performed using slow and controlled movements for each exercise. It’s not about how many reps you can do in the allocated time for each exercise. Perform each exercise in the circuit for 20 seconds, using a weighted plate for resistance (except for the overhead squat).

4 Rounds, 25lb plate used for resistance:

  1. Squat
  2. Romanian Deadlift
  3. Lateral Squat
  4. Calf Raise
  5. Bent Over Row
  6. Pull Over
  7. Hip Bridge
  8. Overhead Press
  9. Overhead Squat (with light bar or dowel)

B. Core Circuit

Perform the core circuit in a slow, controlled manner and for 20 seconds each exercise.

3 Rounds:

  1. Plank
  2. Side plank left
  3. Side plank right
  4. Reverse crunch

Day 2

A. Hip, Glute, and Upper Body Conditioning Circuit

This circuit should be performed using slow and controlled movements for each exercise. It’s not about how many reps you can do in the allocated time for each exercise. Perform each exercise in the circuit for 20 seconds, using a weighted plate for resistance (except for the overhead squat).

4 Rounds, 25lb plate used for resistance:

  1. Squat
  2. Romanian Deadlift
  3. Lateral Squat
  4. Calf Raise
  5. Bent Over Row
  6. Pull Over
  7. Hip Bridge
  8. Overhead Press
  9. Overhead Squat (with light bar or dowel)

B. Core Circuit

Perform the core circuit in a slow, controlled manner and for 20 seconds each exercise.

3 Rounds:

  1. Plank
  2. Side plank left
  3. Side plank right
  4. Reverse crunch

Day 3

A. Hip, Glute, and Upper Body Conditioning Circuit

This circuit should be performed using slow and controlled movements for each exercise. It’s not about how many reps you can do in the allocated time for each exercise. Perform each exercise in the circuit for 20 seconds, using a weighted plate for resistance (except for the overhead squat).

4 Rounds, 25lb plate used for resistance:

  1. Squat
  2. Romanian Deadlift
  3. Lateral Squat
  4. Calf Raise
  5. Bent Over Row
  6. Pull Over
  7. Hip Bridge
  8. Overhead Press
  9. Overhead Squat (with light bar or dowel)

B. Core Circuit

Perform the core circuit in a slow, controlled manner and for 20 seconds each exercise.

3 Rounds:

  1. Plank
  2. Side plank left
  3. Side plank right
  4. Reverse crunch

Click on the number below that corresponds to the week of training you’re in.

Week 3

Day 1

A. Hip, Glute, and Upper Body Conditioning Circuit

This circuit should be performed using slow and controlled movements for each exercise. It’s not about how many reps you can do in the allocated time for each exercise. Perform each exercise in the circuit for 20 seconds, using a weighted plate for resistance (except for the overhead squat).

4 Rounds, 25lb plate used for resistance:

  1. Squat
  2. Romanian Deadlift
  3. Lateral Squat
  4. Calf Raise
  5. Bent Over Row
  6. Pull Over
  7. Hip Bridge
  8. Overhead Press
  9. Overhead Squat (with light bar or dowel)

B. Core Circuit

Perform the core circuit in a slow, controlled manner and for 20 seconds each exercise.

3 Rounds:

  1. Plank
  2. Side plank left
  3. Side plank right
  4. Reverse crunch

Day 2

A. Hip, Glute, and Upper Body Conditioning Circuit

This circuit should be performed using slow and controlled movements for each exercise. It’s not about how many reps you can do in the allocated time for each exercise. Perform each exercise in the circuit for 20 seconds, using a weighted plate for resistance (except for the overhead squat).

4 Rounds, 25lb plate used for resistance:

  1. Squat
  2. Romanian Deadlift
  3. Lateral Squat
  4. Calf Raise
  5. Bent Over Row
  6. Pull Over
  7. Hip Bridge
  8. Overhead Press
  9. Overhead Squat (with light bar or dowel)

B. Core Circuit

Perform the core circuit in a slow, controlled manner and for 20 seconds each exercise.

3 Rounds:

  1. Plank
  2. Side plank left
  3. Side plank right
  4. Reverse crunch

Day 3

A. Hip, Glute, and Upper Body Conditioning Circuit

This circuit should be performed using slow and controlled movements for each exercise. It’s not about how many reps you can do in the allocated time for each exercise. Perform each exercise in the circuit for 20 seconds, using a weighted plate for resistance (except for the overhead squat).

4 Rounds, 25lb plate used for resistance:

  1. Squat
  2. Romanian Deadlift
  3. Lateral Squat
  4. Calf Raise
  5. Bent Over Row
  6. Pull Over
  7. Hip Bridge
  8. Overhead Press
  9. Overhead Squat (with light bar or dowel)

B. Core Circuit

Perform the core circuit in a slow, controlled manner and for 20 seconds each exercise.

3 Rounds:

  1. Plank
  2. Side plank left
  3. Side plank right
  4. Reverse crunch

Click on the number below that corresponds to the week of training you’re in.

Week 4

Day 1

A. Hip, Glute, and Upper Body Conditioning Circuit

This circuit should be performed using slow and controlled movements for each exercise. It’s not about how many reps you can do in the allocated time for each exercise. Perform each exercise in the circuit for 20 seconds, using a weighted plate for resistance (except for the overhead squat).

3 Rounds, 25lb plate used for resistance:

  1. Squat
  2. Romanian Deadlift
  3. Lateral Squat
  4. Calf Raise
  5. Bent Over Row
  6. Pull Over
  7. Hip Bridge
  8. Overhead Press
  9. Overhead Squat (with light bar or dowel)

B. Core Circuit

Perform the core circuit in a slow, controlled manner and for 20 seconds each exercise.

3 Rounds:

  1. Plank
  2. Side plank left
  3. Side plank right
  4. Reverse crunch

Day 2

A. Hip, Glute, and Upper Body Conditioning Circuit

This circuit should be performed using slow and controlled movements for each exercise. It’s not about how many reps you can do in the allocated time for each exercise. Perform each exercise in the circuit for 20 seconds, using a weighted plate for resistance (except for the overhead squat).

6 Rounds, 25lb plate used for resistance:

  1. Squat
  2. Romanian Deadlift
  3. Lateral Squat
  4. Calf Raise
  5. Bent Over Row
  6. Pull Over
  7. Hip Bridge
  8. Overhead Press
  9. Overhead Squat (with light bar or dowel)

B. Core Circuit

Perform the core circuit in a slow, controlled manner and for 20 seconds each exercise.

3 Rounds:

  1. Plank
  2. Side plank left
  3. Side plank right
  4. Reverse crunch

Day 3

A. Hip, Glute, and Upper Body Conditioning Circuit

This circuit should be performed using slow and controlled movements for each exercise. It’s not about how many reps you can do in the allocated time for each exercise. Perform each exercise in the circuit for 20 seconds, using a weighted plate for resistance (except for the overhead squat).

6 Rounds, 25lb plate used for resistance:

  1. Squat
  2. Romanian Deadlift
  3. Lateral Squat
  4. Calf Raise
  5. Bent Over Row
  6. Pull Over
  7. Hip Bridge
  8. Overhead Press
  9. Overhead Squat (with light bar or dowel)

B. Core Circuit

Perform the core circuit in a slow, controlled manner and for 20 seconds each exercise.

3 Rounds:

  1. Plank
  2. Side plank left
  3. Side plank right
  4. Reverse crunch

Click on the number below that corresponds to the week of training you’re in.

Week 5

Day 1

A. Hip, Glute, and Upper Body Conditioning Circuit

This circuit should be performed using slow and controlled movements for each exercise. It’s not about how many reps you can do in the allocated time for each exercise. Perform each exercise in the circuit for 20 seconds, using a weighted plate for resistance (except for the overhead squat).

1 Round, 25lb plate used for resistance:

  1. Squat
  2. Romanian Deadlift
  3. Lateral Squat
  4. Calf Raise
  5. Bent Over Row
  6. Pull Over
  7. Hip Bridge
  8. Overhead Press
  9. Overhead Squat (with light bar or dowel)

B.

Power Clean: 5×5 @ 80% of 1RM

Front Squat: 5×5 @ 80% of 1RM

Dumbbell Pullover: 5×5

Day 2

1 Round, 25lb plate used for resistance:

  1. Squat
  2. Romanian Deadlift
  3. Lateral Squat
  4. Calf Raise
  5. Bent Over Row
  6. Pull Over
  7. Hip Bridge
  8. Overhead Press
  9. Overhead Squat (with light bar or dowel)

B.

Hang Clean: 5×5 @ 80% of 1RM

Deadlift: 5×5 @ 80% of 1RM

Bench Press: 5×5 @ 80% of 1RM

Day 3

A. Hip, Glute, and Upper Body Conditioning Circuit

This circuit should be performed using slow and controlled movements for each exercise. It’s not about how many reps you can do in the allocated time for each exercise. Perform each exercise in the circuit for 20 seconds, using a weighted plate for resistance (except for the overhead squat).

1 Round, 25lb plate used for resistance:

  1. Squat
  2. Romanian Deadlift
  3. Lateral Squat
  4. Calf Raise
  5. Bent Over Row
  6. Pull Over
  7. Hip Bridge
  8. Overhead Press
  9. Overhead Squat (with light bar or dowel)

B.

Box Jump: 5×5

Back Squat: 5×5 @ 80% of 1RM

Barbell Row: 5×5 @ 80% of 1RM

Click on the number below that corresponds to the week of training you’re in.

Week 6

Day 1

A. Hip, Glute, and Upper Body Conditioning Circuit

This circuit should be performed using slow and controlled movements for each exercise. It’s not about how many reps you can do in the allocated time for each exercise. Perform each exercise in the circuit for 20 seconds, using a weighted plate for resistance (except for the overhead squat).

1 Round, 25lb plate used for resistance:

  1. Squat
  2. Romanian Deadlift
  3. Lateral Squat
  4. Calf Raise
  5. Bent Over Row
  6. Pull Over
  7. Hip Bridge
  8. Overhead Press
  9. Overhead Squat (with light bar or dowel)

B.

Power Clean: 5×5 @ 80% of 1RM

Front Squat: 5×5 @ 80% of 1RM

Dumbbell Pullover: 5×5

Day 2

A. Hip, Glute, and Upper Body Conditioning Circuit

This circuit should be performed using slow and controlled movements for each exercise. It’s not about how many reps you can do in the allocated time for each exercise. Perform each exercise in the circuit for 20 seconds, using a weighted plate for resistance (except for the overhead squat).

1 Round, 25lb plate used for resistance:

  1. Squat
  2. Romanian Deadlift
  3. Lateral Squat
  4. Calf Raise
  5. Bent Over Row
  6. Pull Over
  7. Hip Bridge
  8. Overhead Press
  9. Overhead Squat (with light bar or dowel)

B.

Hang Clean: 5×5 @ 80% of 1RM

Deadlift: 5×5 @ 80% of 1RM

Bench Press: 5×5 @ 80% of 1RM

Day 3

A. Hip, Glute, and Upper Body Conditioning Circuit

This circuit should be performed using slow and controlled movements for each exercise. It’s not about how many reps you can do in the allocated time for each exercise. Perform each exercise in the circuit for 20 seconds, using a weighted plate for resistance (except for the overhead squat).

1 Round, 25lb plate used for resistance:

  1. Squat
  2. Romanian Deadlift
  3. Lateral Squat
  4. Calf Raise
  5. Bent Over Row
  6. Pull Over
  7. Hip Bridge
  8. Overhead Press
  9. Overhead Squat (with light bar or dowel)

B.

Box Jump: 5×5

Back Squat: 5×5 @ 80% of 1RM

Barbell Row: 5×5 @ 80% of 1RM

Click on the number below that corresponds to the week of training you’re in.

Week 7

Day 1

1 Round, 25lb plate used for resistance:

  1. Squat
  2. Romanian Deadlift
  3. Lateral Squat
  4. Calf Raise
  5. Bent Over Row
  6. Pull Over
  7. Hip Bridge
  8. Overhead Press
  9. Overhead Squat (with light bar or dowel)

B.

Power Clean: 5×3 85% of 1RM

Front Squat: 5×3 85% of 1RM

Dumbbell Pullover: 5×5

Day 2

A. Hip, Glute, and Upper Body Conditioning Circuit

This circuit should be performed using slow and controlled movements for each exercise. It’s not about how many reps you can do in the allocated time for each exercise. Perform each exercise in the circuit for 20 seconds, using a weighted plate for resistance (except for the overhead squat).

1 Round, 25lb plate used for resistance:

  1. Squat
  2. Romanian Deadlift
  3. Lateral Squat
  4. Calf Raise
  5. Bent Over Row
  6. Pull Over
  7. Hip Bridge
  8. Overhead Press
  9. Overhead Squat (with light bar or dowel)

B.

Hang Clean: 5×3 85% of 1RM

Deadlift: 5×3 85% of 1RM

Bench Press: 5×3 85% of 1RM

Day 3

A. Hip, Glute, and Upper Body Conditioning Circuit

This circuit should be performed using slow and controlled movements for each exercise. It’s not about how many reps you can do in the allocated time for each exercise. Perform each exercise in the circuit for 20 seconds, using a weighted plate for resistance (except for the overhead squat).

1 Round, 25lb plate used for resistance:

  1. Squat
  2. Romanian Deadlift
  3. Lateral Squat
  4. Calf Raise
  5. Bent Over Row
  6. Pull Over
  7. Hip Bridge
  8. Overhead Press
  9. Overhead Squat (with light bar or dowel)

B.

Box Jump: 5×5

Back Squat: 5×3 85% of 1RM

Barbell Row: 5×3 85% of 1RM

Click on the number below that corresponds to the week of training you’re in.

Week 8

Day 1

A. Hip, Glute, and Upper Body Conditioning Circuit

This circuit should be performed using slow and controlled movements for each exercise. It’s not about how many reps you can do in the allocated time for each exercise. Perform each exercise in the circuit for 20 seconds, using a weighted plate for resistance (except for the overhead squat).

1 Round, 25lb plate used for resistance:

  1. Squat
  2. Romanian Deadlift
  3. Lateral Squat
  4. Calf Raise
  5. Bent Over Row
  6. Pull Over
  7. Hip Bridge
  8. Overhead Press
  9. Overhead Squat (with light bar or dowel)

B.

Power Clean: 5×3 85% of 1RM

Front Squat: 5×3 85% of 1RM

Dumbbell Pullover: 5×5

Day 2

A. Hip, Glute, and Upper Body Conditioning Circuit

This circuit should be performed using slow and controlled movements for each exercise. It’s not about how many reps you can do in the allocated time for each exercise. Perform each exercise in the circuit for 20 seconds, using a weighted plate for resistance (except for the overhead squat).

1 Round, 25lb plate used for resistance:

  1. Squat
  2. Romanian Deadlift
  3. Lateral Squat
  4. Calf Raise
  5. Bent Over Row
  6. Pull Over
  7. Hip Bridge
  8. Overhead Press
  9. Overhead Squat (with light bar or dowel)

B.

Hang Clean: 5×3 85% of 1RM

Deadlift: 5×3 85% of 1RM

Bench Press: 5×3 85% of 1RM

Day 3

1 Round, 25lb plate used for resistance:

  1. Squat
  2. Romanian Deadlift
  3. Lateral Squat
  4. Calf Raise
  5. Bent Over Row
  6. Pull Over
  7. Hip Bridge
  8. Overhead Press
  9. Overhead Squat (with light bar or dowel)

B.

Box Jump 5×5

Back Squat 5×3 85% of 1RM

Barbell Row 5×3 85% of 1RM

Click on the number below that corresponds to the week of training you’re in.

Week 9

Day 1

A. Hip, Glute, and Upper Body Conditioning Circuit

This circuit should be performed using slow and controlled movements for each exercise. It’s not about how many reps you can do in the allocated time for each exercise. Perform each exercise in the circuit for 20 seconds, using a weighted plate for resistance (except for the overhead squat).

1 Round, 25lb plate used for resistance:

  1. Squat
  2. Romanian Deadlift
  3. Lateral Squat
  4. Calf Raise
  5. Bent Over Row
  6. Pull Over
  7. Hip Bridge
  8. Overhead Press
  9. Overhead Squat (with light bar or dowel)

B.

Squat Jump: 5×5 80% of 1RM

Sumo Deadlift: 5×5 80% of 1RM

Dumbbell Pullover: 5×5

Day 2

A. Hip, Glute, and Upper Body Conditioning Circuit

This circuit should be performed using slow and controlled movements for each exercise. It’s not about how many reps you can do in the allocated time for each exercise. Perform each exercise in the circuit for 20 seconds, using a weighted plate for resistance (except for the overhead squat).

1 Round, 25lb plate used for resistance:

  1. Squat
  2. Romanian Deadlift
  3. Lateral Squat
  4. Calf Raise
  5. Bent Over Row
  6. Pull Over
  7. Hip Bridge
  8. Overhead Press
  9. Overhead Squat (with light bar or dowel)

B.

Power Clean: 5×5 80% of 1RM

Romanian Deadlift: 5×5 80% of 1RM

Single Arm Row: 5×5 80% of 1RM

Day 3

A. Hip, Glute, and Upper Body Conditioning Circuit

This circuit should be performed using slow and controlled movements for each exercise. It’s not about how many reps you can do in the allocated time for each exercise. Perform each exercise in the circuit for 20 seconds, using a weighted plate for resistance (except for the overhead squat).

1 Round, 25lb plate used for resistance:

  1. Squat
  2. Romanian Deadlift
  3. Lateral Squat
  4. Calf Raise
  5. Bent Over Row
  6. Pull Over
  7. Hip Bridge
  8. Overhead Press
  9. Overhead Squat (with light bar or dowel)

B.

Hang Clean 5×5 80% of 1RM

Back Squat 5×5 80% of 1RM

Chin Up 5×5 80% of 1RM

Click on the number below that corresponds to the week of training you’re in.

Week 10

Day 1

Squat Jump: 5×5 80% of 1RM

Sumo Deadlift: 5×5 80% of 1RM

Dumbbell Pullover: 5×5

Day 2

Power Clean 5×5 80% of 1RM

Romanian Deadlift: 5×5 80% of 1RM

Single Arm Row 5×5 80% of 1RM

Day 3

Hang Clean 5×5 80% of 1RM

Back Squat 5×5 80% of 1RM

Chin Up 5×5 80% of 1RM

Click on the number below that corresponds to the week of training you’re in.

Week 11

Day 1

Squat Jump 5×3 85% of 1RM

Sumo Deadlift 5×3 85% of 1RM

Dumbbell Pullover 5×5

Day 2

Power Clean 5×3 85% of 1RM

Romanian Deadlift 5×3 85% of 1RM

Single Arm Row 5×3 85% of 1RM

Day 3

Hang Clean 5×3 85% of 1RM

Back Squat 5×3 85% of 1RM

Chin Up 5×3 85% of 1RM

Click on the number below that corresponds to the week of training you’re in.

Week 12

Day 1

A. Hip, Glute, and Upper Body Conditioning Circuit

This circuit should be performed using slow and controlled movements for each exercise. It’s not about how many reps you can do in the allocated time for each exercise. Perform each exercise in the circuit for 20 seconds, using a weighted plate for resistance (except for the overhead squat).

1 Round, 25lb plate used for resistance:

  1. Squat
  2. Romanian Deadlift
  3. Lateral Squat
  4. Calf Raise
  5. Bent Over Row
  6. Pull Over
  7. Hip Bridge
  8. Overhead Press
  9. Overhead Squat (with light bar or dowel)

B.

Hang Clean 5×3 @ 85% of 1RM

Back Squat 5×3 @ 85% of 1RM

Chin Up 5×3 @ 85% of 1RM

Day 2

A. Hip, Glute, and Upper Body Conditioning Circuit

This circuit should be performed using slow and controlled movements for each exercise. It’s not about how many reps you can do in the allocated time for each exercise. Perform each exercise in the circuit for 20 seconds, using a weighted plate for resistance (except for the overhead squat).

1 Round, 25lb plate used for resistance:

  1. Squat
  2. Romanian Deadlift
  3. Lateral Squat
  4. Calf Raise
  5. Bent Over Row
  6. Pull Over
  7. Hip Bridge
  8. Overhead Press
  9. Overhead Squat (with light bar or dowel)

B.

Power Clean: 5×3 85% of 1RM

Romanian Deadlift: 5×3 85% of 1RM

Single Arm Row: 5×3 85% of 1RM

Day 3

A. Hip, Glute, and Upper Body Conditioning Circuit

This circuit should be performed using slow and controlled movements for each exercise. It’s not about how many reps you can do in the allocated time for each exercise. Perform each exercise in the circuit for 20 seconds, using a weighted plate for resistance (except for the overhead squat).

1 Round, 25lb plate used for resistance:

  1. Squat
  2. Romanian Deadlift
  3. Lateral Squat
  4. Calf Raise
  5. Bent Over Row
  6. Pull Over
  7. Hip Bridge
  8. Overhead Press
  9. Overhead Squat (with light bar or dowel)

B.

Hang Clean 5×3 @ 85% of 1RM

Back Squat 5×3 @ 85% of 1RM

Chin Up 5×3 @ 85% of 1RM