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"BLUE GRANITE"
Obj: Strength Endurance
Warm up: Row 750m
Training:
(1) Squat 60 50 40 30 20 10
Swing @44# 40 30 20 15 10 5
Jumping Lunge 20 15 10 7 5 2
First round is 60 squats, 40 swings, 20 jumping lunges (20 each leg)
(2) 5 Rounds
5x Pull up (strict)
10x Dip
15x Elevated pushups
"SILVER SAGE"
Objective: Power Endurance/Sport-Specific Power, Endurance
Warm up: Row 500m, easy pace
Training:
(1) 5 Rounds
5x Box Squat @ 135#, with Bands
5x Romanian Dead Lifts @ 135#
(2) Trail run, including 1000ft vertical gain, 1.5 hours
**** change mode to Rock Gym *****
(3) Warm up: 5 rounds of 2 Frenchies
(4) 3 Rounds
1x bouldering problem every 45 sec. for 8 rounds
Rest 3 minutes
24 bouldering problems total
(5) 5 Rounds
4 minutes up and down climbing on wall - stay on the
wall for entire time.
Comments:
I received some e-mail input about rower damper settings following yesterday's post. The first comes from Brian Harder,
one of my athletes and a great coach himself, who threw down a 30:55 "Girl Farts" yesterday. The second from Steve
Fluet, another great athlete and S&C coach.
Enjoy - Rob
E-MAIL COMMENT:
Rob,
Thought I would chime in as I'm the one athlete of yours that actually rows a boat. Christian, who has even more experience
in a shell, might also have something to offer.
Basically, damper settings are very personal and take time to work out for each individual. Officially at indoor regattas,
settings need to be at least 3 and are usually around 3-5. The new computers actually display a "drag factor" that
is unique to each erg depending on the damper setting, dust accumulation on the fly wheel, atmospheric pressure, etc. Five
different ergs may have slightly different damper settings to achieve the same drag factor at any given time. Similarly,
the same erg will have a different damper setting to achieve the same drag factor at different locations (ie. at altitude).
A lower drag factor gives the feel of a "lighter boat". The impulse to spin the wheel (the drive), needs to
be quicker than a heavier boat (higher setting). Certain athletes can create force quickly and are efficient at lower damper
settings and drag factors. Slower twitch athletes, on the other hand, take slightly longer to reach full pressure during
the drive and may benefit from a slightly higher setting. Once an oarsman finds the drag factor he/she likes, the damper
setting is matched to that drag factor for each erg and location.
The other consideration is that with higher settings, the wheel will decelerate faster and will take more energy to get
back up to speed with each stroke. This may necessitate a higher stroke rates to off-set this effect. On the other hand,
if the athlete wants to build power, he or she may purposely use a high damper setting and purposely low stroke rate (18-20
spm). This is not ideal for optimal 2k efforts but that may not be the goal for a particular training session.
When I went to the CRASH-B Sprints a couple of years ago where some of the best oarsman in the world compete on the erg,
there was a clustering of stroke rates between 28 and 33 spm. This is like world class runners turning over at 180 steps
per minute or better or cyclists at 90 rpm. Besides perfecting key aspects of the recovery and drive mechanics, most athletes
would do well to raise their stroke rate up to this range if they are trying to hit a personal best for a particular piece.
This holds for distances of 1000m or more. On the other hand, 500m "go and blow" efforts often see rates approaching
40 rpm but this really is not practical for longer distances. As I stated before, rowing at slower rates have specific training
effects that may be desirable at certain times.
Pull harder,
Brian
E-MAIL COMMENT:
Rob -
I read the question today regarding the rowing machine and what setting to use. I used to row competitively and have some
knowledge on the concept 2. A 10 setting is like rowing a heavy barge - we use that setting when we do "heavy tens"
this session ranges from 90sec to 5min and we hold a rate of 12-18 strokes per minute. Most elite rowers when using the concept
2 for racing - will set it at 5-6 at most. This is pretty much equal to how a racing shell on the water feels. It allows
you to get through the catch faster without creating extra muscular fatigue. Much like riding a bike and using slightly lower
gears with higher rpms. When I race 2000m - I use a setting of 6 - I can hold around 1:41 per 500 for 2000. I did a half
marathon this past winter - I used a setting of 4 - 5 and held about 1:54 per 500 average. The key also is keeping the stroke
rate down some and producing much high power readings - ideally 18-26. Save the rate of 28+ for the shorter sprints. Also
have your people row without straps in their warm ups, longer steady pieces and cool downs. It will develop a smoother and
stronger transition from the leg drive to the upper body coming into play. I work on these points with all my clients so
they can row faster at the same effort level.
I hope this helps - yet understand if you don't want to use it.
I did the Girl Farts yesterday with 40lb dumbbells - went 37:35. Yikes that was a suffer fest for sure.
- Steve
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| Connie - on her way up the rope, without her feet! |
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| Brian (right) and Neil hit "Girl Farts" - Brian finished in 30:55! Mutant! |
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