Learn to Row Progression – Indoor

This is a proposed progression for using indoor rowing tanks to learn the basics of rowing.

Week 1
Erg – Familiarization with Machine as Rowing Simulation, Terms, Introduction to parts of the stroke
Observe rowing of skilled rowers in tanks
Explain goals and movement
Explain parts and use of ERG
Explain positions and parts of stroke
Ready Prep, forward lean to 15 degrees , half slide, full slide, catch, leg drive, body swing to 15 degrees, arms to Pecs, hands away, swing to ready prep
Emphasize posture
Emphasize segmentation
Execute stroke in Pic Drill parts
Arms only
Arms plus body
Arms, body, half slide
Arms body, full slide
Row slowly on erg
Tank – Familiarization with Tanks, Oar, Putting stroke sequence to water with oar
Explain erg seat, oar parts, oarlock.
Demonstrate and explain how to put oar in oarlock
Stroke in parts
Pic Drill, oars squared only

Week 2
Erg – Review of parts of the stroke, practicing movements of sequence in time – use of stroke rate monitor
Tank – Practicing stroke sequence with oar (squared only) in tank in sequence, in time with others. Posture and body positions!

Week 3
Erg – Warmup, use of ergometer Performance Monitor, example workout setups
Tank – Rowing in tanks together at pace, vary water speed and load, remain on square to reinforce blade height control

Week 4
Erg – Warmup, exercise using PM, focus on finish of stroke
Tank – Rowing in tanks together, exercises focusing on finish of stroke, introduction of feathering

Week 5
Erg – Warmup, exercise using PM, focus on swing to finish and slide control
Tank – Rowing in tanks together, exercises focusing on swing to finish, increased power rowing

Week 6
Erg – Warmup, exercises focus on slide control to catch
Tank – Rowing in tanks together, exercises focusing on slide control to catch, rowing at low rate

Week 7
Erg – Warmup, focus on leg drive before body swing
Tank – Rowing in tanks, exercises focusing on leg drive before body swing

Week 8
Erg – Warmup, focus on slide control and rhythmic sequence of movement pattern
Tank – Rowing in tanks, exercises focus on slide control and rhythmic sequence of movement pattern