Concept2 Forum

So the gurus I listen to say to hit the major movement patterns of squat, hinge, press, pull, and weighted carry. We can be creative in terms of how we accomplish each depending on equipment we have.

Yesterday: 9.5K in a mixed quad, r20 (medium)

Today
Morning: 45’ indoor bike (easy)
Evening: Back squats - w/u sets then 3 X 5 @ 185# (medium) (haven’t squatted in prolly 15 years. Working up the courage) / single arm KB press 5 x 5 @ 45# (easy) followed by 20 pushups and 15 back squats @ 135#

As Blues says, I think you can surprise yourself if you get in a program and stick with it. The tough part is deciding that this is what you really want to focus on for this block of training. Most of want to do it all and have it all all at once, but it doesn’t work that way too good. The erg score...

Mitchell, It is possible that getting stronger might enable a faster erg score for the shorter distances (1K and below) and may allow me a better start or more drive on the water. It could also provide me a stronger body structure to row from. But on the water, I have so much more to ingrain techniq...

In thinking about all of this, it’s obvious that individual goals is important - we all are going after something slightly different and from a different starting point. But I think the points by others about LIFE being the biggest motivation to lift and do mobility work are where it’s at. I’m convi...

Morning: 9.5K, r20, 2X on a beautiful day and calm lake. Fall leaves still on trees.
Evening: w/u sets then: 4 x 3 TBDeads @ 320# / 4 x 3 inclined bench @ 185#. Finish with 10 squats @ 135# / 15 Pushups

Strength Coach Will - sorry for not mentioning your book in my reply too! It’s well done and with your web site outlines a complete yearly program for competitive Masters Rowers, one that I probably need to follow.

Not sure what your goals are. If general fitness and maybe inching up the C2 ladder in the distances... I would totally do both. And I would keep the Steady State erging to compliment the weight training. No real need to do higher intensity erging if you are ramping up the weight training and not co...

For the most part it was a rewarding and fun season. I raced in 3 regattas and 8 total races. A men’s 4+ was the focus and I also rowed a men’s 8 three times and a mixed and and mixed quad once. Yesterday was three races in a day, which was an interesting exercise in endurance - 30+ K in a day is al...

I guess it means that you don’t have to be very strong to be an Olympic rower, but the parts you do need are pretty tough to attain!

Well done Ed and Bill! I am so very impressed with you ballers that race singles and especially against the competition you have up there. Life in 4+s and 8s for me this head race season. Head of the Hooch for me this weekend, which will remind me that all those shiny pieces of tin we bring home fro...

Happened to me tonight in a 4+. Rowing a hard piece and then couldn’t feather. Sucks getting old

Usually it’s sets of 45” or so. Rings are nice because they allow hand to rotate. Mine are in my basement gym that has a low ceiling so I can either hang full or touch my feet down. One of my current favorites is hanging with one foot down and one crossed over (like sitting cross legged) to stretch ...

I’d say absolutely on chin bar! It helps if you can touch the ground though to take weight off initially if it’s not comfortable or if your grip isn’t up to snuff. Once you get hanging you’ll become addicted to it. It really is therapeutic. I’m going to try one arm hanging res lots of articles refer...

OK - good consensus opinion on lowering drag on super sprints and keeping stroke real. On the water we come off the line at r38/40 in a good boat so that should be where I work. Here’s the set up, knowing that I tend to not stick to the set up religiously. This isn’t much different than I’m doing no...