HYROX Rowing Program Launch!
I am very excited to announce the launch of my new HYROX rowing program. The eight week program is designed for all levels of fitness and ability. With 100% session completion you can knock off 5 to 15 seconds off…
Luke Smyth
Inboard and Outboard Settings for Rowing
Oar and boat gearing is a common topic for discussion among coaches when it comes to which settings are correct. Long story short, its all physics, or relative to the body its biomechanics. If the oar has more length on…
The Benefits of Warm Ups
Often neglected, warm-ups are an essential part of our workout no matter if we are doing slow cardio, heavy strength, or fast power work. There are many methods to warming up and typically most organisations that certify strength and conditioning…
Reflections on Irish Indoor Rowing Champs 2025
Every year the Irish Indoor Rowing Championship is held in the University of Limerick Sport Arena. From the spectators perspective it is quite the spectacle to see all the rowers racing as fast as possible, with on-screen tracking of all…
Free 2k Race Plan Strategy!
Apart from the gruesome pain of a 2k rowing test, one of the biggest challenges is learning how to pace, and plan. Planning for a 2k is so important and as the saying goes, “failure to plan, is planning to…
Top Tips for HYROX Rowing
Whether you are a novice HYROX athlete, training to compete, or training to win, making the 1000m row one of your strengths will be a huge asset to you. The battery of tests the HYROX circuit puts the body through…
1RM vs 3RM
What is a 1RM? A 1RM is a 1 repetition maximum. It is the maximum amount of weight an athlete can lift in one effort. Why do we use 1RM testing? 1RM testing to prescribe intensity. Intensity or bar weight…
Power Profiles
When it comes to evaluating athletes, set durations or distances are common tests. These require the athlete to complete a distance in as short as time possible, or go the farthest within a set time frame. Tests typically serve as…
Building Balance in Strength & Conditioning
Many strength and conditioning (S&C) programmes across multiple endurance sports focus on the key movers for their sport. In cycling this can mean the glutes, quads and calf muscles. For rowing there can be an over emphasis on the push…
Tapering in Rowing
When it comes to tapering in rowing, how much and when to taper can be a tricky thing to get right. Most rowing coaches know that they definitely need to taper for different occasions like testing, monitoring, or racing events.…