Polarized Training for Rowing, stepping back from the volume training doctrine

by Patrick Larcom

2019 What Works Summit Community onlineOver the past Winter Justin Moore spoke at conferences like the Joy of Sculling and the What Works Summit here at CRI.  He's been developing new ideas for training with the help of the best coaches and athletes from other sports while drawing from his own vast experience. Justin has 27 years of coaching experience at Yale, Williams College, and Syracuse University, and he recently accepted the position of Chief Coach at CREW by True Rowing with the goal of sharing the many benefits of rowing and teamwork through the experience of “Live Outdoor Reality”. If you missed his presentations hopefully the following post will help fill you in and spur some questions about how we train.

If you're interested in delving deeper after reading, you should checkout the Institute for Rowing Leadership. It's a great way to test your thoughts on the sport and pack years of learning into one intense year! The IRL is accepting applications on a rolling basis until April 1st, 2019.
 
You can see our course catalogue, download the application and find more information on our website or via email at This email address is being protected from spambots. You need JavaScript enabled to view it..
 
What Coaches said were key takeaways from Justin Moore's presentation:
  • Positive and negative effects of steady state

  • How to train like you race, and race like you train

  • Know what you are training for, don’t train below what you need to win

  • Use of extensive structured warm-ups and agility work with coordination exercises

Don't miss the audio recording or sample videos in Justin's presentation. Be sure to "Read More" below and find his answers to followup questions from coaches at the conference!

Justin Moore What Works Summit 2019Click here for the following:

Follow Up Questions from coaches:

How does this training progress / cycle - season to season, year to year?  

In general, the progression follows other physiological progression practices - No more than +10% per year.  But often people don’t follow standard progressive practices. For example, the leap between High School and college training can be very large, so it would be wise to understand the level of training your athletes have done in the past and plan a more moderate rate of increase.  

Would this approach change with underdeveloped high school or college athletes? Who is Polarized Training appropriate for?

I actually think that polarized training would be outstanding for young athletes.  First off - speed is FUN! Secondly - the volume to speed model is about increasing one’s ability to sustain high levels of speed…it does not necessarily teach the athlete HOW to go fast.  Finally, this training is all about technical excellence - which is often overlooked in favor of “getting in work”.

Coach Moore, Do you have any practical year-round applications of Polarized Training you can share?  

People who are interested in learning more about year round applications will need to start to do research in the realms of swimming and track and field.  If they are interested in having me do that work for them, I am happy to function as a training consultant to their program.

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Love talking about rowing? Want more than a weekend? 

Come to the Institute for Rowing Leadership and pack years of learning into one intense year! The IRL is accepting applications on a rolling basis until April 1st, 2019.
 
Check out our course catalogue, download the application and find more information on our website or via email at This email address is being protected from spambots. You need JavaScript enabled to view it.

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