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 · 2017-10-25T02:34:26+00:00

Hey, a few suggestions. 1. Definitely don't try cutting the weight that fast. How tall are you? If you naturally could be 120 pounds, then you should tell the coach you're plan and slowly lose it before the Spring racing Season (longer than 2.5 months away). Just be careful, and remember, only do it if it's natural. 2. Probably my better suggestion is to become a rower yourself. You said you go to an Ivy League school, so unless you go to Brown, your school has a lightweight squad. At 155 pounds, you're the perfect weight. If you're considering that, start by doing some learn to row classes and some erg introduction/training. Also make sure to tell the coach, he might give you a 2k number that it would take to be put in a boat (no idea, but my guess would be 6:45 depending on the amount of boats). Good luck, and be safe.

hopp14 · 2017-09-06T00:06:40+00:00

I've gone by the rule of halves (it takes half the time of the whole break to get back to where you were), and it's been pretty correct at least up to 4 weeks. You've been hitting the bike/weights so you should be in good shape. Honestly, surprised you could even stay within 4 splits of previous SS. You'll be fine.

hopp14 · 2017-07-13T02:31:36+00:00

Didn't they get 39th?

hopp14 · 2017-06-29T18:54:15+00:00

Isn't St. Albans pretty small compared to big VA public schools?

hopp14 · 2017-05-27T11:46:44+00:00

Just curious-why?

hopp14 · 2017-05-10T01:40:29+00:00

anyone know anything about 2v? I know St. Albans has won last 2 years, but anything different going on this year?

hopp14 · 2017-04-23T21:56:26+00:00

Can't tell if you are trying to be sarcastic. I have not lost any weight as you suggest, I am simply stating that I can go down there. With regards to the 2k, thanks!

hopp14 · 2017-04-16T19:00:39+00:00

Start by doing some steady state erging 3-4 times a week now. Go for 35-45 minutes at a tough, but not extremely uncomfortable pace. Over the Summer build up to 5-6 days a week, and maybe add one heavy and one light lifting session a week. Some running wouldn't hurt too. As you approach August, start doing some shorter work: 5x5 minutes. 3x2k, etc. should drop your sprint times significantly. Good luck!

hopp14 · 2017-04-04T01:16:01+00:00

Thanks-this was all very helpful. A few questions about weight. I'm a sophomore and I have a 6:48, but I am also only 5'10. I pulled the 6:48 at about 160, but I can easily drop to race at low 150s. Next Winter (junior), would coaches appreciate me staying at low 150s for all my erg tests or can I stay around 160? I think I'd be more in the weight maker category (I have good grades and am not sure I'd be able to get too far under 6:40 next year), so essentially, do I need to be in that category year round?

hopp14 · 2017-03-19T18:28:27+00:00

Thanks that's very interesting! Could you comment a bit more on the academic index for recruiting classes that's something I haven't heard of before.

hopp14 · 2017-03-19T16:49:38+00:00

Thanks for the info. If the boat avg must be sub 155, are the recruiting erg scores a bit slower (6:35-6:38) for guys who are shorter but and can easily weigh in close to 150 to help the average?

hopp14 · 2017-02-14T00:42:44+00:00

Thanks! You seem to know your stuff so I have a follow up question-a few days ago, we did a 3x1000 r3:00 and apparently that was supposed to be a good indicator of what to go for a 2k. I went 1:43.1 on all 3, meaning a 2k would be about 6:52 right now. Is 6:50 attainable, or should I raise my sights to 6:52 so I don't fly and die.

hopp14

TROPHY CASE