Training junior rowers

I have been spending time with the girls (they are 16yr olds so I am not sure if I should call them girls?), over the past 2 weeks doing strength based exercises. Pull ups, deadlifts, front squats, rows, push pres etc, just to give them to basic form and feel for these moves. Over the next few weeks I will combine these skills into a power moves to assist in building their acceleration.

I gave them a pretty good pasting this morning with a circuit of speed based exercises of box squat jumps, db sprints, med ball push ups, power rows, db thrusts, renegade rows and over head squats. They got thru 3 circuits ( 1 x 60sec, and 2 x 30secs) without complaining or anyone giving in - sensational attitude! However the highlight of my morning was teaching them to do a dumbbell snatch. Some of them took to it immediately and some other took a few reps, but they were all able to perform a technically correct snatch. Next week I will bring in power cleans, and high pulls. This crew will have huge amounts of power in a few months, and I can't wait to see how it translates on the water.

This is my dream; to get the chicks doing the power moves right at the begining of their weight training lives......watch out boys the girls are about to take over the big iron!.

Train hard and heavy!

Lisa

PS I have finally found a very efficient way to video and post exercises now, so I will add video of these power exercises on Friday for you.