For the video's...as I don't have QuickTime installed on my PC...my preference was to see where your links were going and then go here -> http://www.crossfit.com/cf-info/excercise.html#Row
I clicked on each of the wmv links and saved each video to the PC for repeated viewing...other readers might find that useful.
I wanted to ask you a question about the transfer of the cardio benefits of rowing to your sport...I know we can cover the full spectrum of aerobic and anaerobic qualities with rowing...and we get both upper and lower body musculature involved...and it would seem obvious that the conditioning benefits of rowing ought to transfer quite well to other sports...but we often read about specificity in sport...so how much do you personally benefit in your sport from rowing...or to put it another way, if you took rowing out of your training arsenal how much of a detriment would it be?
yeah I can change tem over to .wmv will little hassle.
My sport has been basketball for the past few years although some might argue that !!! I have used the ergo on and off for ten years but only started a structured programme in the last 3 years.
Last summer myself, Will, and our buddy Logie did an intense summer on the virtual river. On entering preseason I have to say my overall endurance and speed were as good as they have ever been. I was matching smaller players for quickness throughout sessions.
Due to the low impact nature of this exercise I believe it compliments my heavy joint impact sport well.
If I did not use rowing I'd be running - which I do all season or perhaps cycling.
Basically the rower is always a good indication for me of where I am fitness wise regardless of sport or time of season.
Ok, so lets give an example, say you are doing a 10x150 as part of you conditioning session. Say you are doing the intervals at you best time +2sec and keeping all intervals within that range. How much recovery would you need when you in really good shape on a good day?
You also say you do your sessions AM&PM, I assume you are also doing regular weights sessions. Do you have any problems with recovery/overtraining? I assume you have to monitior your overall volume of high intensity training quite closely?
I don't do 150's anymore, simply they would be a pure sprint and offer little in the line of conditioning.
I'll give my 250m example which i did 2 days ago. It was a mixed training day. I warmed up with 10x250m then did some chest supported rows & Pull Ups super setted with Push Ups. Then returned to the rower for a follow on 10 x 250m with 30 sec recovery between each. I just ensured to keep myself at about 1:36.0 /500m for the ten.
I haven't tried them flat out as they are always part of the session.
So i would say 30secs
The AM session was at 7am and evening at 5pm. The weights session is constructed with one main exercise exertion and the others will simply be supporting.
I found great imporvement over the 6 weeks and with good diet and rest had no problems
Not monitoring too closely - bar I will use a HRM on the rower to see how tired I am on any given day so to know the difference between tiredness and laziness/ Carb deprevation
6 comments:
Hi Damian,
Thank you for putting up the links...very useful.
For the video's...as I don't have QuickTime installed on my PC...my preference was to see where your links were going and then go here -> http://www.crossfit.com/cf-info/excercise.html#Row
I clicked on each of the wmv links and saved each video to the PC for repeated viewing...other readers might find that useful.
I wanted to ask you a question about the transfer of the cardio benefits of rowing to your sport...I know we can cover the full spectrum of aerobic and anaerobic qualities with rowing...and we get both upper and lower body musculature involved...and it would seem obvious that the conditioning benefits of rowing ought to transfer quite well to other sports...but we often read about specificity in sport...so how much do you personally benefit in your sport from rowing...or to put it another way, if you took rowing out of your training arsenal how much of a detriment would it be?
Hey Ian,
yeah I can change tem over to .wmv will little hassle.
My sport has been basketball for the past few years although some might argue that !!! I have used the ergo on and off for ten years but only started a structured programme in the last 3 years.
Last summer myself, Will, and our buddy Logie did an intense summer on the virtual river. On entering preseason I have to say my overall endurance and speed were as good as they have ever been. I was matching smaller players for quickness throughout sessions.
Due to the low impact nature of this exercise I believe it compliments my heavy joint impact sport well.
If I did not use rowing I'd be running - which I do all season or perhaps cycling.
Basically the rower is always a good indication for me of where I am fitness wise regardless of sport or time of season.
Damian,
What does a typical conditioning program look like for you? What are your "ok now I'm fit" benchmarks?
John
Damian,
What does a typical conditioning program look like for you? What are your "ok now I'm fit" benchmarks?
Hey John, I've been on my conditioning programme for the last 4 weeks. I've been training AM & PM.
My conditioning work was done every morning. The distances, rate /500m altered to keep my heart rates in set ranges.
For me the most important factor is technique. Get your technique right first.
In training we test every couple of weeks and my training runs are going well.
As I have contiuned to improve on the rower I am not sure yet where my fully fit level is.
Any other questions ????
"Any other questions ????"
Yip, loads.
Ok, so lets give an example, say you are doing a 10x150 as part of you conditioning session. Say you are doing the intervals at you best time +2sec and keeping all intervals within that range. How much recovery would you need when you in really good shape on a good day?
You also say you do your sessions AM&PM, I assume you are also doing regular weights sessions. Do you have any problems with recovery/overtraining? I assume you have to monitior your overall volume of high intensity training quite closely?
Hi there John,
I don't do 150's anymore, simply they would be a pure sprint and offer little in the line of conditioning.
I'll give my 250m example which i did 2 days ago. It was a mixed training day. I warmed up with 10x250m then did some chest supported rows & Pull Ups super setted with Push Ups. Then returned to the rower for a follow on 10 x 250m with 30 sec recovery between each. I just ensured to keep myself at about 1:36.0 /500m for the ten.
I haven't tried them flat out as they are always part of the session.
So i would say 30secs
The AM session was at 7am and evening at 5pm. The weights session is constructed with one main exercise exertion and the others will simply be supporting.
I found great imporvement over the 6 weeks and with good diet and rest had no problems
Not monitoring too closely - bar I will use a HRM on the rower to see how tired I am on any given day so to know the difference between tiredness and laziness/ Carb deprevation
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