Vicky Thornley's Strength Training Plan

After eight weeks of strength training, you'll do a max six-rep challenge for four exercises: back squat, deadlift (hex bar or barbell), bent over row or bench pull, and bench press. I've included notes for each exercise on recovery time, how to do it right, and what level of effort to aim for. Make sure to read everything carefully to get the most out of the programme - for example, "two reps left" means you should feel like you could do two more reps after finishing the set and if you see "AMRAP", that stands for "as many rounds as possible" without any rest.

There are three sessions per week, including a de-load week in week four to both maintain the strength you are building and give your body a lighter week to recover.

Good technique is your number one priority for this training plan! You will have to be a competent weightlifter, who has a weightlifting base and a good understanding of the correct technique for each exercise. 

This programme will develop overall strength for everyday life but is specific to making you stronger for rowing, by focusing on the important muscle groups used in the rowing stroke. Something to note is, even though you do not push with your upper body in rowing, it is important to have a balance of pull and press strength for injury prevention, and to develop greater overall upper body strength.

Happy lifting!