1. Join the Crew
If you've never rowed before, take classes to learn the proper technique. If you develop bad habits, you might be risking injury. Many college rowers and coaches will hold day-long seminars to teach you how to row properly and effectively. Such classes are a great introduction to the sport of rowing, and you don't have to provide any equipment. In addition, you're learning from athletes who excel at the sport, so you can rest assured their techniques are sound.
2. Find Your Technique
Good rowing technique should help you consistently perform to the best of your ability. Your form doesn't have to be the pretty, but it does need to be effective. An expert can teach you the basics, but you'll need to tweak your position and stroke rate based on what works best for you. Practice rowing in a variety of weather conditions to develop consistency. You'll also need to subject yourself to some high-pressure situations so your performance won't falter due to nerves or stress.
3. Now More Powerful Than Ever
Rowing is one of the most physically demanding sports out there. Rowers need to exhibit a unique combination of power and endurance. Good technique is important, but physical conditioning is equally crucial if you want to win races. If you get tired while you row, you'll be tempted to use sloppy form, and this could be dangerous. A training regime for rowers should combine aerobic and strength exercises, with a heavy emphasis on strength endurance. When weight lifting, target your quads, hamstrings and the lower back. For the upper body, triceps, biceps and shoulders are all used in the rowing motion. Of course, rowing itself will help develop these areas, but targeted strength training will help you reach your goals.
4. Hit the Gym
Take advantage of the personnel at your local gym and ask them for help on the rowing machines. They can give you tips on your posture and hand positions that will help you avoid injury and make sure you stay away from sloppy or dangerous habits. The rowing machines are designed specifically to mimic the motion of rowing a boat or a kayak, so learning to properly use a rowing machine will transfer to rowing on the water. In addition to the knowledge you can gain from the personal trainers at the gym, you're also building up the muscles you need to increase your speed and your performance.
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