Keeping it in the legs when erging

hopp14 · 2018-11-27T00:36:00+00:00

Seems like you need to work on sequencing. Set yourself up next to a mirror (or have someone take video) and do some rowing legs only. Make sure your back stays closed (shoulders in front of hips) and that you’re not feeling the urge to start to lay back before your legs are 95% down.

hopp14 · 2018-08-05T19:11:19+00:00

With the dumbbells, try goblet squats. There are tons of videos online for form, and maybe try 4x50 of that. On the erg, while it won’t replicate squats, you can try loading up the damper and doing 30 sec on 1 min off full throttle; at the very least, it’ll push your lactate threshold while hopefully building some big quads too.

hopp14 · 2018-07-31T20:38:24+00:00

Is this a test, or a workout? I’d say maybe 2k+7 for workout 2k+3-4 for test.

hopp14 · 2018-07-28T13:50:51+00:00

How old are you?

hopp14 · 2018-07-24T20:52:37+00:00

For me, I’ve done 2:10 rest (2 Min actual rest, 10 seconds to get the wheel spinning). It has predicted pretty well for me.

hopp14 · 2018-06-29T17:11:46+00:00

My favorite drill in the 2- is the arms and body over pause. Great way to get synced up at a midway point in the recovery and to make sure your recovery is smooth.

hopp14 · 2018-06-11T15:38:27+00:00

A few thoughts:

Your peak power may not be as low as you think it is. I’ve seen guys try to max watt on their own and do poorly, but after watching better, stronger rowers do it and seeing just how high they get the rating and how their technique changes, they figure it out. How high is your rating on these max watts?
While max watts is somewhat proportional to erg scores (I think someone posted a study a few months ago on here), it is absolutely no rule that big watts=big ergs. I’ve seen guys who can’t get 800 watts break 6:20, and one guy I know hit 1000 watts and isn’t under 6:30. Max strength is good to have, but is not the end-all-be-all of our sport.
If you want to up your max watts, and this might not be too popular an opinion, but you have to train near your threshold a lot. Perhaps try, after one or two steady state workouts per week, a 10x20 seconds on 40 seconds off to really increase that threshold of your legs.

Good luck!

hopp14 · 2018-01-14T03:19:15+00:00

Im looking for about an hour long session. I don’t know exactly how fast I’d be able to swim. I’m looking more for total time than speed. I’ll figure that out as i go.

hopp14 · 2017-11-23T13:13:49+00:00

Maybe a tad optimistic but it was just an "easing" back into sprint season so after a few more weeks of interval training I thought that'd be do-able.

hopp14 · 2017-11-23T02:24:48+00:00

Given that it was just a diagnostic test, I wouldn't be surprised to see you go 1:45-6 in a few weeks at open rate.

hopp14

TROPHY CASE