Priorities for an Aspiring Lightweight

Question
Hi, I'm a 2nd year high school rower with a 7:21 2K, and I'm hoping to row lightweight in college. Problem is, I'm only 5' 9.5" and I weigh only 128 lbs. Should I start lifting weights now to start approaching 160 lbs or should I see if I can grow a couple more inches? For the past two years, I've only been able to grow an inch or so over each summer break, since I participate in a rigorous academic program that leaves little time for sleep. Any advice would be appreciated!

Answer
Dear Lyndon,

It seems that you are in quite a predicament here. Being very light for your size of 5'9.5", I would recommend gaining a few pounds with some weight training to supplement your erg workouts. If you are only in your second year, you should not start worrying about university rowing at this point. Instead, focus on the spring ahead this year and making your athletic and academic improvements as soon as possible.

The maximum weight for a High School Lightweight rower in the United States is 155 lbs. (flyweight is 145 pounds in Canada). As it is right now, you are well under those numbers and can afford to gain 10-15 pounds without any serious maximum weight issues. For every 2 pounds of pure muscle mass you gain, (on average) 10 seconds come of your 2k. Depending on the intensity of your training however, 2 pounds of pure muscle mass takes between 7-10 months to grow.

For you, I would recommend going on a "rowing specific" weight training regiment. Focus on the parts of the body most used in the stroke (legs, abs, pulling on arms), and supplement your current erg workouts with this training. Combined with growing a couple of inches taller, this should decrease your 2k substantially. To be quite honest, there is absolutely no reason to wait in starting such a training program, the longer and more intense you train, the better you will be in the long run.

What is important is to never leave your academics behind for a sport. If because of the increased time you spend at the gym, you find your grades dropping, or yourself unable to function, cut down on the time spent at crew. If you just do 50-100 push ups, crunches, and leg lifts a day before bed you will be dropping time all the same. Use your time wisely, and always put your academics before crew. I hope this will help, and feel free to ask another question any time!

Good Luck,
Richard Izzo