EVAD
EVAD for rowers

Strength for the drive.
Never more meters.

Your coach owns the water and the erg. EVAD's rowing rules name both, so it will not hand you a piece, a steady state, or a conditioning circuit with dumbbells in it. It writes the land training instead: max strength and pulling power, lat and mid-back, and a trunk that holds its shape through the drive.

GET EVAD ON THE APP STORE → SEE A REAL SESSION
LAND TRAINING ONLY NEVER MORE METERS BUILT FOR THE DRIVE
The EVAD calendar tab — a month grid with each training day marked by session type, and the current streak below it
The rules EVAD follows

What it builds — and what it will not write.

NEVER

On-water volume

Pieces, race prep, technical work, seat racing. The boat is your coach's and EVAD's rowing rules put every meter of it on that side of the line.

NEVER

Erg volume

The unusual one. Most apps treat the erg as free space to fill because it happens indoors. EVAD is told the erg belongs to your coach too — no scores, no splits, no rate ladders, no test prep.

NEVER

Steady-state conditioning

A circuit that leaves you breathing hard for forty minutes is erg volume in a different room. Your aerobic work is already written. EVAD does not write a second copy of it.

BUILDS

Max strength and pulling power

Squat, hinge, and pulling in both directions — horizontal and vertical. Heavy work on the patterns the stroke is made of, kept to the thing only a weight room does.

BUILDS

Lat and mid-back

Programmed by name, not left to whatever a back day happens to include. It is the half of the pull that quietly decides how the last thousand feels.

BUILDS

A trunk that refuses to fold

Anti-flexion and anti-rotation work for the drive. The catch is a hard job for the trunk and the job is to not move — so that is how EVAD trains it.

PROTECTS

The lumbar spine

Strict bracing, and deadlift volume kept deliberately conservative. Your lower back is already loaded every stroke of practice, so EVAD spends what is left carefully instead of adding its own big hinge day on top. That is load management. Nobody can promise you a healthy back, and EVAD doesn't.

ACCOUNTS FOR

Your week on the water

Water and erg sessions count as real load — they set the lifting frequency EVAD recommends, and heavy work stays off race day and the day before. A lift can still share a day with practice: EVAD writes the lift only, and leaves the timing of the two to you.

ADAPTS

After a hard piece

Tell it how practice went and how you feel, and it offers a lighter next session — with the cuts listed — before you commit to it.

A day from a real block

What one land session looks like.

An in-season varsity rower, lifting twice a week around six water sessions and a Saturday regatta.

WEEK 4 · DAY 1 — MAX STRENGTH + PULL

Drive Strength & Pull

IN-SEASON · 44 MIN · GYM
A Hip & Thoracic PrepBanded hip work, thoracic rotations, scapular sets 7 MIN
B Back SquatBraced before the descent, full range, nothing grinding 4 × 5 @ 80%
C Romanian DeadliftSubmaximal on purpose — the hinge is capped so practice keeps the budget 3 × 6 @ 60%
D Weighted Chin-UpThe vertical pull — lat strength under load 4 × 6
E Chest-Supported RowThe bench takes your lower back out of it, so the mid-back does the work 3 × 10
F Ab Wheel Rollout + Pallof PressAnti-flexion, then anti-rotation — the trunk's job is to hold 3 × 8 / 3 × 10
Representative session — your block is generated from your water and erg schedule, PRs, and equipment, and it adapts when practice runs hot.
Why it fits

Rowing rewards more. That is exactly the problem.

The sport selects for athletes who answer every question with more volume, so a training app that also arrives carrying volume just stacks onto a week that is already full. EVAD's rowing rules point the other way. The aerobic work is your coach's and stays your coach's. The gym gets used for what only the gym does — max strength, pulling power, lat and mid-back, a braced trunk — and the hinge volume stays capped on purpose, because your lower back is at work in every stroke you take before you ever reach a barbell. Max strength first, and anything added stays strength-endurance — never a second cardio plan wearing a weight belt.

"I don't touch your coach's practice. I make sure you show up to it stronger." — COACH EVAD

Start

Build your block.

A few minutes of setup — your water and erg schedule, your equipment, your regatta calendar. Every answer is editable before you build, and the account comes last.

GET EVAD ON THE APP STORE →

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