Can tempo-based strength periodization training improve performance in coastal rowers? A 14-week longitudinal study

Objective This study aimed to investigate the effects of a 14-week tempo-based strength periodization training program on muscle strength, power, and sport-specific performance in coastal rowers. Design A single-group pre-post study design was implemented. Method Twelve well-trained coastal rowers (age 20 ± 2.34 years; height 182.42 ± 4.83 cm; weight 79.25 ± 10.17 kg; training experience 6.33 ± 2.81 years) underwent a 14-week periodized training program, which consisted of four phases: hypertrophy, transition, maximal strength, and tapering. Three testing time points were set: baseline (T1), post-hypertrophy (T2), and post-intervention (T3). Assessments included maximal strength (1-repetition maximum squat, bench press, bench pull, deadlift), power (countermovement jump height and peak power), and sport-specific performance tests (50 m sprint, 500 m ergometer, and composite test: 50 m sprint + 750 m ergometer + 50 m sprint). Results Significant improvements were observed from T1 to T3 in maximal strength (squat: P < 0.001, Effect Size (ES) = 1.01; bench press: P < 0.001, ES = 0.86; bench pull: P < 0.001, ES = 1.06; deadlift: P < 0.001, ES = 0.93), countermovement jump (CMJ) height ( P < 0.001, ES = 0.37), 50-m sprint ( P < 0.001, ES = –0.42), 500-m ergometer performance ( P < 0.001, ES = –0.49), and the composite test ( P < 0.001, ES = –1.1). No significant change was found in CMJ peak power ( P > 0.05, ES = 0.16). Conclusions A 14-week tempo-based strength periodization program was associated with significant improvements in muscle strength, countermovement jump (CMJ) height, and sport-specific performance in coastal rowers, suggesting potential utility in integrating structured tempo training into periodized strength plans for power-dependent water sports athletes.