- Jun 22, 2004
- 12,075
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Okay, I know my initial post was lack luster and not reply-worthy, so here is an attempt to correction the injustice I served upon you all.
I joined my university's novice crew team. The women's crew team is NCAA, but due to Title 9 funding restrictions, the men's team is not. We are a simple club team. That didn't discourage me, however, since almost all men's crew teams are clubs for the same reason.
We currently have practice Tuesday, Thursday, and Sunday, for a total of 4 hours per week, though we are curently transitioning into a daily practice schedule (sans Saturday). That means we will have 7 or 8 hours of training per week.
If anyone is at all interested in mixing up their current cardiovascular workouts, HIIT or LISS, try a rowing machine.
Sample workouts: (SPM = Strokes per Minute)
1) Distance Pyramid - 500/1000/1500/2000/1500/1000/500 meter intervals, with 3 minutes rest between each.
2) Circuits - Eight repetitions of 500 meters (26+ SPM, high power), 50 crunches, 50 lunges.
3) LISS - Two sets of 25 minutes rowing (20 to 24 SPM) with 9 minutes rest between.
4) HIIT - Arbitrary number of 1 minute on (26+ SPM, high power), 1 minute off (18 - 20 SPM, low power).
** We normally do LISS + Circuits or HIIT + Circuits.
** If we do a pyramid, we don't do much else. Maybe a wall sit or a few circuits.
To start rowing and to determine your baseline, set your erg to a 2000m piece and pull it as hard as you can. Maintain about 26 - 28 SPM. What is important is your average 500m split time.
Olympic athletes can pull a 2000m in just below 6 minutes, so their average split is just under 1:30/500m. My first 2k test was 1:51.8/500m. My fastest single 500m so far (without the aim to be the fastest, just the first 500m in the pyramid) was 1:37.1/500m. The world record 500m time is right around 1:18.
As for the machinery, make sure you are using a Concept 2 erg! I cannot stress this enough. Set the air damper right on Level 5. This is the generally accepted level for all training and competitions.
Regarding form, make sure you have excellent form! Try searching for "proper erg form" or "erg technique" or "erg form" on YouTube. There are some top notch training videos posted that show proper form. Just remember this: legs, back, arms, arms, back, legs. Pull in that order! Lean all the way in with the slide forward for the 'catch'. Push with your legs only until fully extended. Then continue the motion by leaning back ~15 degrees, and end the stroke by pulling horizontally with your arms. Slide back in the opposite order. Release your arms as quickly as possible. Lean forward. Slowly slide back in.
I know this post is a jumbled mess, but if people want to discuss rowing, I will clean it up and answer questions.
Original lame post:
I joined my university's novice crew team. The women's crew team is NCAA, but due to Title 9 funding restrictions, the men's team is not. We are a simple club team. That didn't discourage me, however, since almost all men's crew teams are clubs for the same reason.
We currently have practice Tuesday, Thursday, and Sunday, for a total of 4 hours per week, though we are curently transitioning into a daily practice schedule (sans Saturday). That means we will have 7 or 8 hours of training per week.
If anyone is at all interested in mixing up their current cardiovascular workouts, HIIT or LISS, try a rowing machine.
Sample workouts: (SPM = Strokes per Minute)
1) Distance Pyramid - 500/1000/1500/2000/1500/1000/500 meter intervals, with 3 minutes rest between each.
2) Circuits - Eight repetitions of 500 meters (26+ SPM, high power), 50 crunches, 50 lunges.
3) LISS - Two sets of 25 minutes rowing (20 to 24 SPM) with 9 minutes rest between.
4) HIIT - Arbitrary number of 1 minute on (26+ SPM, high power), 1 minute off (18 - 20 SPM, low power).
** We normally do LISS + Circuits or HIIT + Circuits.
** If we do a pyramid, we don't do much else. Maybe a wall sit or a few circuits.
To start rowing and to determine your baseline, set your erg to a 2000m piece and pull it as hard as you can. Maintain about 26 - 28 SPM. What is important is your average 500m split time.
Olympic athletes can pull a 2000m in just below 6 minutes, so their average split is just under 1:30/500m. My first 2k test was 1:51.8/500m. My fastest single 500m so far (without the aim to be the fastest, just the first 500m in the pyramid) was 1:37.1/500m. The world record 500m time is right around 1:18.
As for the machinery, make sure you are using a Concept 2 erg! I cannot stress this enough. Set the air damper right on Level 5. This is the generally accepted level for all training and competitions.
Regarding form, make sure you have excellent form! Try searching for "proper erg form" or "erg technique" or "erg form" on YouTube. There are some top notch training videos posted that show proper form. Just remember this: legs, back, arms, arms, back, legs. Pull in that order! Lean all the way in with the slide forward for the 'catch'. Push with your legs only until fully extended. Then continue the motion by leaning back ~15 degrees, and end the stroke by pulling horizontally with your arms. Slide back in the opposite order. Release your arms as quickly as possible. Lean forward. Slowly slide back in.
I know this post is a jumbled mess, but if people want to discuss rowing, I will clean it up and answer questions.
Original lame post:
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