Why One Size DOESN'T Fit All: The Case for Tailored Programming and Personalised Coaching

Most people who have rowed know what it's like to be part of a crew or a squad where every athlete follows the same program. I’d go so far as to say that everyone who has rowed knows exactly what that is like. Rowing is a sport that rewards fluidity, rhythm, and synchronization in a way almost unique in sport – so why would training be any other way? The tallest athlete should row the same way as the shortest athlete, right? The anaerobic monster should do the exact same training as the aerobic machine, right? Isn’t that how we were all trained to think about rowing? One stroke, one rhythm, one crew… one training program?

I'm not here to rewrite nearly two hundred years of established thought, but most athletes who’ve rowed even at a reasonable high school level will be familiar with the idea of different athletes training to different splits. However, that is usually where the specification and personalization in a program end. To a certain extent, when it comes to on-water training, this is an inevitable result of the reality of rowing – it is a team sport that is unlike any other, and it does require a level of synchronicity that is unrivaled anywhere outside a boat. However, individuals in a crew are exactly that – individuals. They are often dissimilar and rarely ideally matched, especially in a high-school setting. Just like rowers need specific and individual feedback alongside whole-of-crew instruction to develop into a crew that is able to produce great rowing together, athletes require individual programming to develop their weaknesses, harness their strengths, and produce their optimal performance for the benefit of the crew.

The Limitations of Generic Programs

Ever tried to fit a square peg in a round hole? That's essentially what generic rowing programs do to your athletes. Sure, they might work for some, but for others, it's like trying to teach a fish to climb a tree. Generic programs ignore the beautiful diversity of human bodies and minds, treating every rower as if they were stamped out of the same mold. To quote the great Dom Mazetti, generic programs are “like riding the bus, everyone’s going to the same place and you’re not the one driving.”

Remember that one-size-fits-all t-shirt you got at a regatta? Yeah, it didn't really fit anyone properly, did it? Generic programs are the same – they might cover the basics, but they leave a lot of potential untapped.

The Benefits of Personalised Coaching

Now, imagine a world where every stroke, every lift, and every recovery session is tailored to you. Sounds like rowing utopia, right? Well, that's the magic of personalized coaching. It's like having a bespoke suit instead of that ill-fitting regatta t-shirt – everything just works better.

Personalized coaching allows for:

• Targeted improvement of individual weaknesses

• Optimization of unique strengths

• Faster progress and reduced risk of injury

• Increased motivation and engagement

In the words of the great rowing coach Thor Nilsen, "The best coaches are those who can make complex things simple." Personalized coaching does just that – it simplifies the path to peak performance for each athlete by giving them their own path.

Understanding Athlete Physiology: Aerobic vs. Anaerobic

Let's get a bit sciency for a moment - Rowers, like all humans, exist on a spectrum of energy systems. On one end, we have the aerobic engines – those mythical creatures who can sit just below lactic threshold without breaking a sweat. On the other, we have the anaerobic powerhouses – the sprinters who can generate enough power to light up a small city, but only for about 30 seconds.

Understanding the difference between aerobic and anaerobic athletes is crucial for getting the most out of individual athletes. Aerobic athletes have a higher capacity for sustained, low-intensity efforts, relying on oxygen to produce energy. They need to develop greater capability for force production through targeted and scaffolded power development. Meanwhile, anaerobic athletes excel in short, high-intensity bursts, using energy stored in muscles without the need for oxygen. They need to develop more capacity to deliver consistent force production and benefit from more even-paced training. Training these athletes with the same program can lead to suboptimal performance for both. An aerobic athlete might burn out if pushed too hard too soon, while an anaerobic athlete might not develop the endurance needed for longer races.

Most rowers fall somewhere in between the extremes, but understanding where each athlete sits on this spectrum is crucial for effective training. It's like knowing whether you're dealing with a diesel engine or a race car – they both need fuel, but the type and amount vary significantly.

Two Rowers, One Program, Different Outcomes

Meet Henry and Charlie, two high school rowers on the same team, following the same program. Henry is a natural endurance athlete, he runs cross-country and triathlons, he lives for steady-state training and considers Ned Brockmann his personal idol. Meanwhile, Charlie is an explosive powerhouse, despite a relatively lean frame, he is the squad’s squat champion, and holds the school record for the 500m sprint. They row together in their school’s 1st VIII, rowing five times a week, erging twice a week with strength training three times a week.

The ergo program: 3x20 minute pieces at steady state on Tuesdays, followed by 8x500m sprints on Thursdays.

• Henry’s experience: Cruises through the steady state, but struggles with the sprints, feeling discouraged and struggling to produce peak watts.

• Charlie's experience: Crushes the 500m sprints, but finds the steady state boring and ineffective, losing motivation and struggling to produce consistent efforts throughout the 20 minutes and from piece to piece.

The result? By trying to “cover all bases” for wildly different athletes, the program has been written for an “average” athlete in the crew. For Henry and Charlie, this means that neither athlete gets the opportunity to have a program optimized for them, and neither reaches their full potential.

Elite Coaching Strategies: Balancing Uniformity and Personalisation

Elite rowing coaches have cracked the code on this one. They've figured out how to keep the crew developing together while allowing each rower their own flavor of training. Here's their secret sauce:

• On-water training: This is kept uniform for the crew (you obviously can’t have half the crew doing race pieces, and the other half steady-state when they’re all in the boat together!) but each athlete receives individual feedback and tailored technical advice during on-water sessions.

• Off-water training: Each athlete will have a unique strength & conditioning program designed to correct any individual imbalances and support their athletic development based on their individual needs. Everyone will be operating on a different cross-training program as well – this can include variation in the modalities (ergo, bike, running), volume (how long a session goes for, and how long each individual effort is), and intensity (how close to a maximum effort each individual effort is).

It's like a well-orchestrated symphony – everyone plays the same piece, but each instrument has its unique part.

Implementing Personalised Coaching in Your Crew

"But wait," I hear you say, "how do I know what type of athlete I have, and how do I know what to change for each rower?" Well, implementing personalized coaching doesn't require a PhD in exercise physiology or a team of sports scientists. Here are some practical tips:

1. Assess your athletes: Use simple tests to determine their strengths and weaknesses. This can include longer pieces (5K, 6K, or 30-minute pieces) and shorter pieces (60-second max efforts, 500m sprints). Use this to create a profile – are they closer to the benchmarks for their age in one direction but not the other?

2. Set individual goals: Work with each rower to establish personal targets.

3. Modify workouts: Adjust intensity, duration, or focus for different athletes. Develop weaknesses into strengths!

4. Provide specific feedback: Tailor your coaching cues to each rower's needs.

5. Monitor progress: Regularly check in with athletes and adjust as needed.

Remember, it's about progress, not perfection. Start small and build from there. The time has come to break free from the one-size-fits-all mentality. Embrace the power of personalization! Your boat (and your results) will thank you.

With personalized coaching, you can ensure that every rower in your crew is performing at their best, leading to better results and a more harmonious team. So, let's leave the cookie-cutter programs behind and start treating our athletes like the unique individuals they are. Happy rowing!

TopCrew Academy

Personalized coaching isn't a luxury – it's a necessity for any rower or crew looking to reach their full potential. It's the difference between rowing in circles and rowing towards victory.

Ready to take your rowing to the next level? At TopCrew Academy, we specialize in individual, tailored programs and coaching that brings out the best in every athlete. Whether you're a coach looking to up your game or a rower seeking that competitive edge, we've got the expertise and tools to help you succeed.

Don't let generic programs hold you back. Visit TopCrewAcademy.com.au today and discover the power of personalized coaching. Your future rowing self will thank you!

Remember, in rowing and in life, it's not about being the same as everyone else – it's about being the best version of yourself. Now, get out there and unlock your potential!