February 2022 - Back to the basics
2k complete, we turn to the basics and building strength and fitness. Part of that is doing some strength work. We recommend two strength days a week, and you can do three if you want to swap out another workout. Strength work is a great way to work on technique with dead lifts, build core strength during every exercise, and tune up any weak points. We don't make it very complicated, and you can contact us with any question or if you need new ideas. A strength workout can also be done very efficiently in about 60', so if you aren't doing strength work yet, add it to your week, give it 8-12 weeks and see if it makes a difference for you.
Email us if you are looking for specific recommendations for strength training, or any questions and we try to respond within 48 hours. We've updated most of the outdated parts of the site during this refresh, so let us know if anything doesn't work for you or any content you'd like us to add.
Coaching Tip - Warming up
A habit that high performance athletes develop to maximize every workout is a deliberate warm up, both on land before heading out to row, and on the water. This habit helps athletes at every level to have the best practice and the fastest race. When you step into a boat and you are warmed up, you’ll row better right off the dock - over a season that adds up to many hours of better rowing.
A good land warm up routine is also the most controllable part of race day, and sets the tone that you are prepared and ready to go. For coaches, the land warm up is the only part of race day that you can observe, and helps keep athletes focused just prior to getting in the boat. Teams can warm up together, adding in exercises or stretches that work best for them
Keep a training journal to jot down your pre-workout/pre-race warm up, then individualize it. You should have a different warm up for a steady state session than for a day of racing pieces. It should include strokes to physically warm you up, as well as drills or actions to solidify technique. Time it so you know exactly how long you have, and if you launch late or have extra time, have a plan for what you would cut out or add. We’ve included a document in the warm up section with some warm up ideas for on the land, and sample water warm ups.
Please use the Contact Us buttons on the top right corner of every page to reach us.
As always you will find:
- Updated Rowing and strength workouts.
- Physiology section.
- Rowing drills.
- And more
Have a question please Contact Tom or CB any time