Відео

@@jaysabilla8596 I’m excited to know you’re enjoying the content. More rowing videos coming soon. Stay tuned! And thanks for watching. - Luke

@@resultsfitnesstexas I’m happy you found this video useful! Stay tuned for more rowing content, coming soon. - Luke

@Legiain I am happy to know this video was helpful to you and the GUNS! Best of luck to you on your rowing journey. Stay tuned for more helpful technical tips, advice, and drills. - Luke

GREAT question with 1 quick workaround: lower your foot setting on the machine. By bringing your heels closer to the floor, you open the angle at the hips, giving you a little more room to lean forward and easing your roll forward to the front of the machine. Only lower the feet a little (one, maybe two clicks), as lowering too much can decrease your power application on the drive and cause undo stress on the low back. As your fitness increases, and your belly decreases, raise the feet back up to the most powerful position!

Glad it was helpful. Another way to think about it is to think that you are rolling THROUGH the front end. Don't roll TO the front end, stop and then go. Just keep rolling forward through the front end until you feel your body coiled up like a spring, telling you it's time to press.

You're welcome, @scissorman. More tutorials and other content coming soon.

I appreciate your comment, great insight! I was a swimmer in high school, before switching to rowing. Swimmers have a real advantage when it comes to rowing, because they understand how water works and moves. Even though the rowing machine isn't on the water, it is built to mimic the water, so the same principles apply. Glide, or distance per stroke (especially on the recovery) is a key element when it comes to rowing efficiency. As the swimming great, Alexander Popov said: “The water is your friend. You don’t have to fight with water, just share the same spirit as the water, and it will help you move. If you fight the water, it will defeat you." The bottom line, work WITH the machine and not against it. Thanks again for the comment. - Luke

I am happy to hear you found this video useful for your recovery phase of the stroke. When it comes to achieving that 11 o'clock body position, if you haven't yet checked it out, please see this video: ua-cam.com/video/nNT5ngW3b6Y/v-deo.htmlsi=SM_KHWk_DEsWdG5K . It details how to the achieve the position and equips you with a few drills which can help you actively and dynamically achieve greater range in your tilt forward. And secondarily, this video, which details how best to sit on the rowing machine to facilitate the tilt forward can be helpful as well: ua-cam.com/video/nbq11KBDUK4/v-deo.htmlsi=k23UblagI1JnTC4R . Thanks for taking the time to comment!

@@roweracademy Many thanks to you that you take time to explain the art of rowing to complete beginners! I will definitely follow your chanell. Cheers!

@@annagaciarz Happy to do it. And thank you for the follow! More content coming soon.

Thank you for your comment. You nailed it. This video is "Day 1." It's about helping athletes go from ZERO to taking strokes in a short amount of time, while also helping them avoid the common mistakes novices make. Once you've mastered this video, then we have an ever-growing collection of videos which dive much more deeply into the nuances of the rowing stroke. You will master the concepts in this video and be on to our higher level ones in no time! Keep us posted with your rowing journey. Onward, Luke

I'm happy to hear you found the video useful. I'm working on releasing more content at a pretty regular interval, so please stay tuned for more nuanced discussions about the rowing stroke. - Luke

Thanks, Graham. I was coached by Steve Gladstone in college, so all credit for that phrasing goes to him! - Luke

That's great news, Carlos! I'm happy to hear you're achieving better averages and fitness with better rowing technique. A lot of people overlook just how important rowing technique is, but you clearly get it! Keep us posted on your rowing journey. Onward, Luke

Graham, I'm happy you are finding useful cues in the videos. More content coming soon. Thank you for watching. Onward, Luke

Thanks, @carlosmrva. Working hard to turn out even more content. Stay tuned!

I'm happy to hear you are finding the video helpful. More rowing videos are coming soon. So please stay tuned. - Luke

Great point about the audio cues on a rowing machine! Listening to the flywheel, the chain, and the seat can give you insight into whether you are rowing right or wrong. When you hear any grating/scraping/grinding/choppy sounds during the drive or recovery, you are likely not rowing with smooth, efficient, powerful, and consistent strokes. Might need to make a video on listening to the rowing machine to determine if you are rowing well. Great point! Thanks for sharing.

@@roweracademy 👍

@jbone3203, that's an expansive question, but let me hit some of the highlights. 1. Rowing with proper technique is key. More specifically, the DURABILITY of your technique is key. If your rowing form starts to fall apart on a longer piece like a 5k, you end up requiring much more physical work in the latter parts of the piece, and this can cause you to lose pace. 2. Find a stroke rating which you can carry for 5k. Not so high that you require too much of your heart and lungs, and not so low you require too much of your muscles. Find a stroke rating and rhythm which allows the "legs and lungs" to work together. Lots of athletes find a good rhythm between 26 and 30 strokes per minute. 3. Negative split the piece. Many athletes find success starting just behind their goal pace and lowering the split as they go, as opposed to flatlining the piece.. So, if the goal here is breaking 2 min splits, don't be afraid to start the piece at 2:01 (maybe even 2:02), and then turn the screws as the piece progresses, lowering the split as it goes (lowering each thousand or 1500 is common). You might even reserve a little something in the tank for a "just send it" mentality in the last 500m (depending on how well you sprint). Remember, 1:59.9 gets the job done for breaking 20 min. So, focus on the average split throughout the piece as you work done to and past the 1:59.9 barrier. 4. The generic physical training suggestions will revolve around doing a lot of UT2 (controlled HR) work. Steady state is valuable, necessary, and should be part of your training. It's boring, but necessary. 2 x 20 min, 3 x 15 min, 1 x 40 min. etc. Many ways to cut it up. The focus is on technique in these sessions. Take the best strokes possible and reinforce the best technique for the entirety of the workout. 5. For workouts that will help you improve specifically for 5k, I have a ton. But, let me keep it to these 2 for now: Workout #1 4 x 4 min @5k pace (so 1:59) w/3 min rest between 5 -7 min break 4 x 2 min @5k pace minus 1-3 split seconds (so 1:58-1:56) w/90 seconds rest between This set is open stroke rating (row the stroke rating and rhythm you are most comfortable with) This workout will help you get comfortable seeing the split necessary to break 20 min and help you get comfortable with splits FASTER than necessary to break 20 min, ensuring you have what you need on test day. If we just train you to row 1:59, you can expect that's how you will go on race day. We want you prepared beyond what is necessary. Workout #2 5,000m continuous x 2 Row 1,000 @20 spm, 1,000 @22, 1,000 @24, 1,000 @26, 1,000 @28 rest 7 min. Then repeat this a second time. This workout gets you comfortable rowing the distance (twice). You start at 20 strokes per minute, and a lower intensity. At each thousand you raise the stroke rating and the intensity (just a few percentage points. Small changes in rowing make big differences). By the time you are at 26 spm, you should be at projected 5k race pace (1:59) and by the time you are at 28 spm you should be at faster than race pace. Don't force the speed at the lower stroke ratings. Really focus on form early on, and then continue to reinforce the form with intensity as you move up the stroke ratings. 6. Change the mindset. You have not plateaued. You just haven't broken 20 min YET. It's not a question of IF, it's a question of WHEN. What we tell ourselves is reflected in our rowing stroke. If we have doubt it reflects in how we row. If we have confidence it reflects in how we row. In your training sessions, work to connect the mind and body with thoughts like, "the work I am doing here will help me break 20 min." Too often, as athletes, we arrive on test day and forget about all the great work we have done, and therefore feel unprepared for the test. Instead, on test day, bring ALL the great work you have done with you. STAND on top of that work as you do your 5k. Row with confidence and trust in yourself and your ability. As you can probably tell, I can go on and on. But, hopefully this gives you some things to work with which can help you move towards getting yourself under that 20 min barrier.

@@jbone3203 happy to hear you are finding the videos useful. More content coming soon. If you have any particular questions or topics you’re interested in, let me know. - Luke

Andrew, happy to hear you found this video useful. When it comes to making sure you drive with a stable body, before swinging open, the legs, legs/body, leg/body/arms drill is a great one. If you haven't checked out this video yet, I have included a link which starts right at the point I detail the drill: ua-cam.com/video/Uc8fusiLFgA/v-deo.htmlsi=liLU9iXurR6rn0sZ&t=227 . Thanks for checking out the channel, and stay tuned for more videos on technique coming soon!

@@roweracademy Thanks for the link and I had already watched it. I have subscribed and looking forward to future videos

@@andrewfeilden3804 Great stuff! Thank you for subscribing to the channel. I really appreciate it.

John, happy to know you are finding the content (and the color matching) helpful. Thank you, as always, for the support! - Luke

I hope our videos are helping you demystify what good rowing stroke technique consists of?! Rowing well is very important, and we are hopeful these videos contribute to bettering your stroke. Welcome to the rowing world and welcome to Rower Academy. - Luke

Glad to know you found the video helpful. Thank you for subscribing! There are more videos, on all sorts of different technical rowing topics coming soon. - Luke

I appreciate the nod, @danielmwalsh!

Feet out to the pick drill is a great one two combo! Taking the time, even just a few minutes, to utilize drilling before getting the hard work is a great way to ensure, as you said, that you feel the machine. And this guarantees you're taking the best strokes possible when you start your workouts and tests. Thanks for your comment, and there will be more videos from Rower Academy soon. - Luke

Thanks for your feedback. I really appreciate it. Please stay tuned for more videos, as I tackle different rowing topics in the near future. - Luke

We couldn't agree with you more on how amazing rowing is, as a sport, as a cross-training exercise, as an overall health and wellness builder. Hopefully your back issues subside and your can get yourself back to rowing soon!

Not to split hairs... but even though you cannot push the legs in a fixed seat boat, if you swing your body before you initiate squeezing the handle to the body with the arms, you can still get some great hang ahead of the pulling motion. A split second difference, but activating the body swing slightly ahead of the arm activation will make fixed seat rowing even more dynamic and efficient.

@@roweracademy I agree, but that’s still not “push” and that was my point

Sometimes, we like to have a little fun with it. I am happy to know you found the tutorial helpful. Best of luck in your rowing journey! Onward. - Luke

Welcome to rowing! Great to hear you found your way into rowing are that you are finding value in this video. Be sure to check out the other videos, detailing different aspects of the rowing stroke. So much of rowing success is about proper mechanics. And those mechanics are found through drilling. Understanding which drills to do and why is key. best of luck as you press forward in your rowing journey! Onward, Luke

Thanks, Ves!

Charles, happy to hear that this video has been helpful to you! Best of luck in your rowing journey.

Really helped hit a new pr went from 7:34 to 7:17

@@willclose7613 , we are really happy to know the guide helped you. Congratulations on your MASSIVE new PR!

We couldn’t agree more! Now, more than ever, there are no shortcuts to success. And that should be a welcome concept to those who truly want to perform at the collegiate level.

Dion, congrats on the 3:19! Well rowed. The most important thing you said in your comment was that you felt comfortable at DF 100. Comfort is an important part of setting the correct drag factor FOR YOU. If YOU aren't comfortable in your stroke rhythm through the 1k at whatever drag factor you choose, the piece likely won't go well. To put it another way, I have seen successful 2ks rowed as low as DF 110 and as high as DF 135 (and yes, there are even outliers beyond this range, but they are outliers). There is no specific magic DF number for a 2k or a 1k, but there are some general ranges. I am curious, at DF 100 for 1k, do you recall your average strokes per minute? Did you feel the stroke rating was higher, lower, or right where you wanted it? If you felt you were chasing strokes (i.e. the stroke rating was higher than comfortable/desired) and the stroke action felt more cardiovascular than muscular, I would suggest moving the DF a little higher. If, on the other hand, you felt you were pushing hard and it was a more muscular action than cardiovascular (i.e. the stroke rating was lower than comfortable/desired), I would suggest lower the DF. Lastly, if you felt like stroke rating was spot on, your rhythm was good, and you felt you were getting the most out of BOTH your muscles and your cardiovascular system, then your DF is likely spot on. I've included Concept2's description below. I like the bicycle gearing analogy. Imagine you are on a flat road on your bike, and you stand up on the pedals to sprint. If the gearing is too heavy (level 10 on the rowing machine equivalent), you will be fighting the bike to spin the cranks and get the bike up to speed. It will be a very muscular effort to get the bike up to speed. Conversely, if the gearing is too easy (level 1 on the rowing machine equivalent), you will stand up and the legs will be spinning like a hamster, but you won't be able to get the bike up to speed with full use of your muscles because the resistance is too light. What you are looking for is the gearing that when you stand up, it's enough resistance to tap into your muscles AND your cardio, without requiring over-using either of them. It's not a perfect analogy, but it's useful. Concept2's description: Higher damper settings allow more air into the flywheel housing. The more air, the more work it takes to spin the flywheel against the air. More air also slows the flywheel down faster on the recovery, requiring more work to accelerate it on the next stroke. (THE BIKE GEARING IS TOO HEAVY) Lower damper settings allow less air into the flywheel housing, making it easier to spin the flywheel. (THE BIKE GEARING IS TOO LIGHT) Damper setting is similar to bicycle gearing: it affects how rowing feels but does not directly affect the resistance. A lower damper setting on the indoor rower is comparable to easier gears on a bike. Last thing I would say, TRAIN AS YOU INTEND TO RACE. If you train consitently at DF 125, I suggest you race at or very near that drag factor. A rowing machine at 125 feels a LOT different than one at 110. I have always subscribed to the "NOTHING NEW ON RACE DAY" approach. ALL of that said, remember, it's about where YOU are most comfortable over any given distance. You are the engine. You are adjusting the machine to match your internal gearing, to get the highest efficiency return on your output. If 110 feels the most comfortable, then you are good to go. If not, use the info above to adjust accordingly. Be willing to experiment in practice. That's what practice is for. Fine tune it, implement it in training, and then race how you've trained. After reading this, let me know if you have more questions. -Luke

​@@roweracademy In the 1K, my stroke rate averaged 29, however, the last 250 I notched it up to 34. I also recently tested 1500m in 5:14, similar DF 100, stroke rate of 28 (last 250m I notched it up to 34 as well). For both tests, sub-30 stroke rate felt very sustainable. Thanks for the suggestions and boost of confidence! I'm gearing up to tackle the 2K again soon, having only done it once in the past (7:13). I think I would try to race somewhere around 110.

@@dionmancenido6035 I've seen a lot of effective 2ks rowed at stroke ratings between 29 and 32 (there are always outliers, but generally this is an effective range for most athletes). Any higher or lower than that, and it either becomes too cardiovascular or too muscular. So, IMO you're in a good spot at 29 spm and DF 110... especially because it feels comfortable to you. Nice work on that 1500m piece. Assuming you felt good on that piece, it's a solid indication that with a strong start and finish on your next 2k, you are ready to crush your previous PR of 7:13. Best of luck on your next 2k. Row within yourself, row the way you've trained, and your result will be good.

@@roweracademy So here's my 2K row. Such a big improvement. Ultimately I went lower on the DF. I will focus on training at a higher DF and get more comfortable it. ua-cam.com/video/nEdzCnoFv2s/v-deo.html

@@dionmancenido6035 Well done, my friend. That is a MASSIVE improvement. You stayed very consistent from start to finish, hovering right around 1:45 the entire way through. Nicely done. One comment, I think you juiced it just a touch early, with 500m to go you really laid into it, and had to come back off it a bit. Next time, hold off just a little longer before attacking. 300m to go, even 250m to go (a min or so left in the piece), is a perfect place to sprint from, and plenty of time and distance to positively effect a better score. BUT, I don't want to take away from the accomplishment! Again, what is that, like a 13 second improvement??? Next stop, sub 7 min! I have no doubt you will crush that milestone on your next piece!