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Dumbbells require greater stabilization and allow for a longer range-of-motion (ROM) than a barbell. 4.
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  • Top masters in this age group are likely to train 5 to 7 sessions per week; newcomers should aim for 3 to 4 rowing sessions complimented with cross training until a good base is established.
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    **) = Lightweight rowers should use program “Top-pyramid” if weight problems.

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    While following the plan as closely as possible during my 78th to 79th year I improved my performance continuously, and actually somewhat to my surprise.

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    Education for older athletes, club boards and coaches.

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    Winter Programming (Mid-November to Mid-March) The Atomic Rowing Winter program is open to rowers and non-rowers of all experience levels interested in developing all.