4 Weeks of Plyometric Training Improves Rowing Performance in High School Male Rowers

Abstract

Plyometric training has been shown to increase power, performance, and even submaximal running economy in athletes. Despite its use by rowing coaches, there has been little research on whether Plyometrics are effective for increasing rowing performance or if such training might improve rowing economy. PURPOSE: To determine if plyometric training, in conjunction with on the water training, would improve rowing economy and performance. METHODS: 16 male high school rowers were assigned to perform 4 weeks of either plyometric training (E, n=8), or steady state cycling below ventilatory threshold (C, n=8), for 30 minutes prior to on the water practice (matched for training volume) 3 days/week. Rowing performance was assessed via 500m rowing time trial (TT) and peak rowing power (RP) while rowing economy (RE) was assessed by measuring the oxygen cost over 4 work rates (90, 120, 150, and 180 watts). RESULTS: Height, weight, calf and thigh circumferences did not change over the 4 weeks for both groups (p>0.05). RE did not change in either the E or C groups (p>0.05), while the 500m TT did improve significantly for the E group (96.6 ±2 to 94.6±1.9 sec, p<0.05) but did not change for the C group (99.3±6.03 to 98.7±4.6 sec, p>0.05). Finally, PP was unchanged in both the E (620.8±49.3 to 628.9±50.8 Watts, p>0.05) or C (559.1±84.5 to 569±74.8 Watts, p>0.05) groups. CONCLUSION: In conclusion, 4 weeks of plyometric training improved 500m rowing performance, but not peak power, in a season when the athletes performed no sprint training. Interestingly, this increase in performance does not appear to be mediated by improvements in rowing economy or peak power, and requires further investigation.