rowing son

Question
Al,

My son rows for a competitive club in CT. He's a high school sophmore lightweight, turning 15 in Nov., 140 lbs. His best time during Head race season is a 15.40 for 4K. With some weight training and upper body strength could he become an elite lightweight

Answer
Hi Ted: It seems like your son is on track for a splendid rowing career.  If he rows in college, he will be one of the most experienced members of the freshman crew.  While the Concept II database doesn't include 4K times, looking over the 5K times for 14-16 year-old lightweight males, your son is in the top one-third.  When the spring season rolls around, if he can crack 7:00 in the 2K,he would be in the 90th percentile and a possible candidate for a national junior camp.

At 140, he definitely has room to gain some additional weight.  He can weigh up to 155 and still be classed as a lightweight. The added weight will definitely make him a stronger rower.  A weight routine with emphasis on heavier weights and lower reps is what I would suggest for someone who is underweight.  He should focus on the major muscle groups for rowing, to include the thighs, glutes and lats. Believe it or not, the arms and upper body are only a minor part of the stroke cycle. However, I would still add a heavy bench press routine for overall upper body strength and to provide a good benchmark for your son's weight lifting progress.

It's hard to determine how far your son can go in the sport.  It seems like he has the physical potential and experience to eventually become an elite-level rower.

Good Luck/AP