Rowing Strength

03/22/2026

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Position is everything.
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It doesn’t take much to make a change.
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Spend the time, it’s worth it.
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09/19/2023

8 Studies That Prove Rowing is for Every Body

https://www.instagram.com/reel/CxYJ1kTx-34/?igshid=MWZjMTM2ODFkZg==

06/07/2023

For all my clients & for all the juniors competitions at US Rowing Youth National Championships this weekend!
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5 Tips to Reduce Heat Illness & Performance Impairments
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https://www.instagram.com/reel/CtMF0Y3P65k/?igshid=MzRlODBiNWFlZA==

12/01/2022

The body needs to be coaxed, not forced.

Slow cook 👨‍🍳 your strength gains for better results.

11/17/2022

Erg Planks: Resisted Series

This is the final progression of my erg plank series.

This series builds on the previous phases helping to increase a rowers’ capacity to support & hold their spine in a strong & stable position.

Check out my previous reels for all 3 phases.

Some recommendations:
1️⃣ Start w/ phase 1.
2️⃣ Spend 3-4 weeks on each phase before progressing to the next phase.
3️⃣ Keep the weight light. I wouldn’t exceed 5-10% of the athlete’s bodyweight.

Blake Gourley shared a post on Instagram: "Erg Planks: Resisted Series This is the final progression of my erg plank series. This series builds on the previous phases helping to increase a rowers’ capacity to support & hold their spine in a strong & stable position. Check out my previous reels for...

11/10/2022

Erg Planks: Bodyweight Series

A great drill for posture, swing, & rowing specific core work. I use these as a progression to the Erg planks w/ sticks.

Start w/ holds, progress to swings.

Change arm positions to adjust the difficulty.

Inspired by Strength Coach Will original work with Science of Rowing

Blake Gourley shared a post on Instagram: "Erg Planks: Bodyweight Series A great drill for posture, swing, & rowing specific core work. I use these as a progression to the Erg planks w/ sticks. Start w/ holds, progress to swings. Change arm positions to adjust the difficulty. Inspired by ...

11/03/2022

Erg Planks: Stick Mobility Edition

A great drill for posture, lat engagement, swing, & rowing specific core work.

Here’s the progression I use with my clients:

1️⃣ 20sec holds x2-3
2️⃣ 2 second holds x8-20 reps
3️⃣ Full swing x8-20 reps

Give it a shot let me know what you think.

Blake Gourley shared a post on Instagram: "Erg Planks: Stick Mobility Edition ___ A great drill for posture, lat engagement, swing, & rowing specific core work. ___ Here’s the progression I use with my clients: ___ 1️⃣ 20sec holds x2-3 2️⃣ 2 second holds x8-20 reps 3️⃣ Full swing x8-20...

10/27/2022

I love sled rows but few people have access to a sled.

Try these 2 alternatives for similar benefits.

Blake Gourley shared a post on Instagram: "I love sled rows but few people have access to a sled. Try these 2 alternatives for similar benefits. ". Follow their account to see 180 posts.

10/20/2022

Good luck to everyone racing at the Charles this weekend! Special shout-out to all my clients racing. You’re ready. Now go have a good race!

10/13/2022

Looking for better connection, suspension, & acceleration 🏎?

How about more horizontal strength 💪 & power💥?

Sled rows are one of my favorites for improving these qualities.

Blake Gourley shared a post on Instagram: "Looking for better connection, suspension, & acceleration 🏎? ___ How about more horizontal strength 💪 & power💥? ___ Sled rows are one of my favorites for improving these qualities. ___ ". Foll...

10/06/2022