Rowing (2 km) and the 400m are not that different. The 6 km is a different story but still possible if at different times of the year. It would be hard to train for both at the same time. Can you say “overtraining”??
In the off-season, I have the university rowers on a program that they do 2-3 times/week and changes every 3 weeks. Every block includes:
- an olympic lift or variation
- a squat variation
- a deadlift variation
- upper body pull
- upper body push
- uni-lateral leg exercise
- Anything after the above is just for “pretty” and not that important.
After about 3 months, the “money exercises” are for low reps.
I use the weights to develope the muscles that are needed to maintain good posture/body position/mechanics during the rowing stroke.
Squats are done ATG to work flexibility for the catch position and to develope power from that position.
Perfect lifting technique is emphasized, because the mechanics of lifting and rowing are very similar.
Speed of the bar is also stressed. Power output is more important than Max strength.
Near the end of the off-season I introduce some bands and chains. If it works, use it. Hope this helps.