Friday, August 21, 2015

More rowing

Stolen from Common Mistakes in Rowers' Techniques and Remedies Therefor by Bill Mahoney in The Oarsman, March/April 1978
I'm really getting excited about rowing. The more I've been teaching it, the more I see how it perfectly compliments the weightlifting we do.

I've been dealing with a minor Achilles tendon issue - not from the gym, from trying to make it down two flights of stairs at 3 AM to deal with an angry 3-year-old - so I won't be finishing the strength program with everyone else (boo!). Since I can't lift heavy, I'm taking this time to start building my base of rowing. Sitting alone in the gym and listening to the metronome has given me a bunch of time to really analyze my form, and my splits are improving much faster than my fitness would predict.

We're going a little easier today than we did at the beginning of the week, so take this time to think about your shoulders.  They should be moving back and forth on a single horizontal plane.  Watch the chain, it should be coming out of the rower at the same place the entire stroke.  I was joking with Kevin today that I need to hook up some 220V leads that would give you a shock if the chain moved out of its plane.

All joking aside, take these rowing workouts as time to think about how you're moving, don't sacrifice form for speed.  Go slow to go fast.
Workout
Row 1:00-2:00-4:00-2:00-1:00
Rest 1 min (or while partner rows)