johnnysfit ohana reports and opinions are for information only, and are not intended to diagnose or prescribe. For your specific diagnosis and treatment, consult your doctor or health care provideruct
DEC 16
5 x 2000m / 2 min easy
Row five 2000 meter pieces. Row for two minutes at light pressure between each 2000.
DEC 14
28 minutes with rate increase
Row a single 28 minute piece. Row the first seven minutes @ 18 spm. Then six minutes @ 20 spm, five @ 22, four @ 24, three @ 26, two @ 28 and one @ 30.
DEC 12
Row / 500m (Bike 1000m)
5 two-handed KB swings
5 single-handed KB swings
5 two-handed upright rows
5 single-handed upright rows
5 single-handed cleans
5 single-handed snatch
5 goblet squats
DEC 9
Stroke pyramid: 1,2,3…15…2,1 / 3 light
Row a pyramid of hard strokes from one to 15 with three light strokes between each set. So one hard followed by three light. Then two hard followed by three light. Three hard, three light. 4/3. 5/3. 6/3 through to 15 hard, 3 light and then back down. 14/3. 13/3 and so on to 1/3
DEC 7
4 x 3000m / 4 min easy
Row four 3000 meter pieces. Row for four minutes at light pressure between each piece.
DEC 5
5 x 1000m / 1 min easy
Row five 1000 meter pieces. Row for one minute at light pressure between each 1000.
NOV 30
10,000 meter time trial
Row a 10,000 meter time trial, going for your personal best.
NOV 28
4 x 1500m / 1 min easy
Row four 1500 meter pieces. Row for one minute at light pressure between each 1500.
NOV 25
6 x 2000m rate increase 20-26 / 2 min easy
Row six 2000 meter pieces. In each piece the first 1000m @ 20 spm. Then 500m @ 22 spm, 250m @ 24 and 250m @ 26. Row for two minutes at light pressure during the rest period.
NOV18
2 x 10,000m / 6 min easy
Row two 10,000 meter pieces. Row for six minutes at light pressure between each piece.
NOV 15
5 x 500m / 2 min easy
Row five 500 meter pieces. Row for two minutes at light pressure between each 500.
NOV 12
3 x 5000m with rate changes every 1000m: 22-24-26-24-22 / 3 min easy
Row three 5000m pieces at a sustainable intensity, varying your stroke rate in each piece as follows: row 1000 meters @ 22 spm, 1000 meters @ 24 spm, 1000 meters @ 26 spm, 1000 meters @ 24 spm, and 1000 meters @ 22 spm. Row for three minutes at light pressure between each piece.
NOV 9
3 x 3 min / 2 min easy
Row three 3 minute pieces. Row for two minutes at light pressure between each piece
NOV 6
5 x 2000m rate change 24-26 / 2 min easy
Row five 2000 meter pieces. In each piece change the rate every 500m. The first 500m @ 24 spm. Then 500m @ 26 spm. 500m @ 24 and 500m @ 26. Row for two minutes at light pressure during the rest period.
NOV 3
12 x 250m / 45 sec easy
Pre-set a work distance of 250 meters and a rest time of 45 seconds. Row 12 intervals at a challenging intensity, with light rowing between pieces.
OCT30
8 x 1000m / 2 min easy
Row eight 1000 meter pieces. Row for two minutes at light pressure between each 1000
OCT 29 GOOD WORKOUT NO REST TIME
ROW 1000 M 100 KB AROUND TO STALL
ROW 900 M 90 KB SWINGS
ROW 800 M. 80 PLANK JACKS
ROW 700 M. 70 BODY SQUATS
ROW 600M 60 KB SWINGS
ROW 500 M 50 M /CLIMBERS
ROW 400 M 40 PUSH UPS
ROW 300 M 30 LEG RAISE
ROW 200 20 KB GOBLET SQUATS
ROW 100 M 10 KB PULL UPS
OCT 25
6 x 2000m rate change 24-26 / 2 min easy
Row six 2000 meter pieces. In each piece change the rate every 500m. The first 500m @ 24 spm. Then 500m @ 26 spm. 500m @ 24 and 500m @ 26. Row for two minutes at light pressure during the rest period.
OCT 21
20 x 20 sec / 40 sec easy
Row twenty 20 second all-out bursts with 40 seconds of light rowing in between. If you have a lot of rowing experience, you may want to row these pieces at a slightly higher damper setting to add more of a strength-building component to the workout.
OCT 17
Row/Push up Workout
Row 1,000 meters
20 hand-release pushups
Row 750 meters
30 hand-release pushups
Row 500 meters
40 hand-release pushups
Row 250 meters
50 hand-release pushups
OCT 13
3 x 6000m / 4 min easy
Row three 6000 meter pieces. Row for four minutes at light pressure between each piece.
OCT11
3 x 1000m / 2 min easy
Row three 1000 meter pieces. Row for two minutes at light pressure between each 1000.
OCT 8 MONDAY
3 x 2000m / 3 min easy
Row three 2000 meter pieces. Row for three minutes at light pressure between each 2000
OCT 4
500m Row
50 Sit-ups
400m Row
40 Sit-ups
300m Row
30 Sit-ups
200m Row
20 Sit-ups
100m Row
10 Sit-ups
OCT 1
3 x 8 min / 4 min easy
Row three 8 minute pieces. Row for four minutes at light pressure between each piece.
SEPT 28
4 x 1000m / 1 min easy
Row four 1000 meter pieces. Row for one minute at light pressure between each 1000.
SEPT24
2 x 2000m rate increase / 4 min easy
Row two 2000 meter pieces. In each piece the first 1000m @ 24 spm. Then 500m @ 26 spm, 250m @ 28 and 250m @ 30. Row for four minutes at light pressure during the rest period
SEPT 21
5 x 5 min / 3 min easy
Row five 5 minute pieces. Row for three minutes at light pressure between each piece.
SEPT 19
The Damper and Drag of Olympian
By Concept2
Jul 30, 2018
Concept2 generally recommends a damper setting on the indoor rower between three and five. Damper Setting is not resistance. The damper controls the air flow into the flywheel. It affects the feel of the stroke, but does not directly determine the resistance—which is generated by the speed of the rotating flywheel. A setting of “10” is not “better” nor indicating strength or speed. In fact, we asked some of our favorite Olympians and coaches what damper setting they use and why. The answers and their reasoning, below, may surprise you.
The athletes we interviewed prefer to adjust their indoor rowers to a specific drag factor instead of to a damper setting. Drag factor is recalculated on every run-down of the flywheel and takes local conditions into account. Indoor rowers adjusted to the same drag factors will feel similar, regardless of what damper setting is used to achieve that drag. It is important to note that the Performance Monitor self-calibrates, so regardless of damper setting or changing conditions, your true effort is measured. Here’s how to Display Drag Factor on your Performance Monitor.
Eric Murray, New Zealand, 2012 and 2016 Olympic Champion, Men’s Pair
“When I used the Concept2 Indoor Rower I always used a 130 drag. To be honest, that number just comes from the New Zealand program and it was a standard when I first started looking to make the team as a junior. The 130 number would be what you would have to do a trials erg on. So it just became a norm for all the training and pieces and ultimately the 2000 meter pieces we did.
We played around at times with different damper in training. We spent a lot of time doing it on ‘1’ and really feeling the speed on the flywheel. It teaches you to really be connected and not have too much slip around the front, or you miss the speed for the stroke. We did more of that than power strokes. Most of the power strokes we did were with bungees on the water.
So 130 was the magical number I did everything at. All my long distance World Records I’ve got were at 130 and my 2k was at 130. It’s an interesting thought as to what people do around the world and I would say it’s very specific to people’s abilities and strengths and the ways they row the machine.”
What about a damper setting of 10?
“10 serves a purpose for the VERY strong blokes who can produce the power. It is impressive to watch them do that.”
What workouts (if any) have you done at a damper setting of 10?
“Only ‘power strokes’ like one minute on, one minute off, and changed the damper in between while we were paddling.”
Caryn Davies, USA, Two-time Olympic Champion, Women’s Eight
For your workout, what’s your damper setting?
“My drag factor is around 125, which usually works out to a damper setting around 4. I always use the drag factor and not the number on the damper to set up the machine because the damper setting varies a lot depending on how new the erg is and how clean the cage.”
Why 125?
“Long ago someone told me that drag 120 was appropriate for women—as I remember, it was the junior team coach. I did a lot of erging back then, and it became what I’m used to and comfortable with. As I got bigger and stronger I bumped it up a bit, but not much. Ultimately I don’t really think it matters what you use—within a reasonable range—as long as you’re consistent.”
What settings would you recommend for training and racing?
“I recommend using a damper setting that sets the drag around 120-135 (depending on how big and strong the athlete is). That’s what I use for myself. 120-135 is what I would call the ‘normal’ range for rowing. If you get too much outside that, either on the light or the heavy side, I think you’ll find you get diminishing returns and increased fatigue. But most of all, you should test using the same setting you train with because that’s what your muscles have adapted to.”
What about a damper setting of 10?
“Damper setting of 10 is a recipe for injury.”
What workouts have you done at a 10?
“I’ve done an on/off short interval workout at 10. I had to be very cognizant of the pickup so as not to hurt myself.”
Gevvie Stone, USA, Silver Medalist, 2016 Rio Olympics, Women’s Single
“I use the calculated drag more than the damper. I look for a drag of about 112 (though I’ll go up to 115 for low rate—capped pieces—24 and below) and adjust the damper to hit that 112 (which is usually around 3).”
What workouts have you done at a 10?
“None! That’s a recipe for injury. I have done plenty of workouts on ‘0’, which were required in college for athletes with any rib or back tenderness.”
Linda Muri, Coach at Rocket Science Rowing and US National Team Coach
For your workout, what’s your damper setting?
“115. It’s slightly lower than what I used as an athlete on the national team (1991-2000 US National Team Lightweight); mainly, though, I use this number now because I can’t make as big an impulse (as I used to) to keep the flywheel moving smoothly on each stroke. Even though I row a single, a slow boat with a slow pick up, I’m not trying to hammer the drive right after the catch. This setting feels similar to me.
I don’t change it regardless of my workouts the same way I also don’t change the rigging in my single for different workouts.”
As a coach, what damper and drag setting do you recommend?
“Depending on the strength and skill of my athletes, as well as the speed of their boat class, I might go as high as 120-125. They might be better suited to a stronger pick up on the drive which would lend itself to a higher drag setting.”
What workouts have you done at a 10?
“Only a very specific power workout. Go max power for 10 strokes. Starting every 60 seconds, no matter how long the 10 strokes take, do 90% max watts for 10 strokes. When watts drop below 90% for two intervals, you’re done. Otherwise, continue for a total of 20 intervals. This is done with a drag factor set at 200 (or damper setting of 10). Every stroke is full slide. This would be like doing a bungee row on the water.” (Adapted from an Ed McNeely workout.)
“I do not do general workouts at a damper setting of 10.”
Todd Kennett, Cornell University, Spirit of ’57 Director of Rowing, Head Coach of Heavyweight Rowing
For your workout, what’s your damper setting?
“I use drag factor because most ergs get dirty and the older they get, the dirtier they get, which means damper settings are not the same. Drag factor, from what I gather, is. So for 30 minutes or any long steady state workout I like 140. It’s enough resistance you have to work, but not so heavy that it becomes just a strong man contest. When I was younger I loved heavy settings because I had the raw power to just crank and it worked great. The older I get, I tend to let my cardio carry me more than my power.”
How do you use drag factor in workouts?
“I have a number of workouts where I switch it up. For instance, I have a power workout where I put the vent all the way up to 10 and use the erg like a lifting machine. Vent 10, 20 stroke pieces as hard as I can pull with a low stroke rating. Yup, it hurts, but it’s a great power workout. For high stroke rating work, I put the vent real low, and ‘tap it along’, then add the juice later in a different practice. If I am recovering from an injury, I may also put the vent real low to change the load. I use the vent occasionally to help me make things harder, or easier, or work on my rowing pathway and speed. The vent makes the erg into a tool to work on different aspects of the stroke and race.”
SEPT 16
2 x 2000m rate increase / 4 min easy
Row two 2000 meter pieces. In each piece, row the first 1000 meters @ 26 spm. Then 500 meters @ 28 spm, 250 meters @ 30 spm and 250 meters @ 32 spm. Row for four minutes at light pressure during the rest period.
SEPT 13
5 x 3 min / 1 min easy
Row five 3 minute pieces. Row for one minute at light pressure between each piece.
SEPT 11
9 x 1 min 40 sec / 20 sec easy with a longer 2 min rest at the halfway point.
Row nine intervals of 1 minute 40 seconds, with 20 seconds of rest in between each piece with the exception of 2 minutes of rest after the fifth interval.
SEPT 9
40 minutes with rate change 22-24
Row a 40 minute piece at moderate intensity, changing stroke rate every two minutes as follows: start at 22 spm, then 24 spm, back to 22 spm and so on
SEPT 7
500 M ROW
50 BODY SQUATS
400 M ROW
40 SIT UPS
ROW 300 M
30 PUSH UPS
ROW 200 M
20 ALT LEG LUNGES
ROW 100 M
10 BURPEES
SEPT 1
4 x 1000m / 2 min easy
Row four 1000 meter pieces. Row for two minutes at light pressure between each 1000.
AUG 28
8 x 500m / 1 min easy
Row eight 500 meter pieces. Row for one minute at light pressure between each 500.
AUG 23
5 x 2000m / 2 min easy
Row five 2000 meter pieces. Row for two minutes at light pressure between each 2000.
AUG 17
500 M ROW
50 BODY SQUATS
400 M ROW
40 SIT UPS
ROW 300 M
30 PUSH UPS
ROW 200 M
20 ALT LEG LUNGES
ROW 100 M
10 BURPEES
AUG 14
BATTLE ROPES & KB SWINGS
WORLOUT 8 MIN
TIME O:00 BATTLING ROPES 20 REPS
1:00 HEAVY TWO HAND KB SWINGS 20 REPS
2:00 BATTLING ROPES 20 REPS
3:00 HEAVY TWO HAND KB SWINGS 20 REPS
4:00 BATTLING ROPES 20 REPS
5:00 HEAVY TWO HAND KB SWINGS 20 REPS
6:00 BATTLING ROPES 20 REPS
7:00 HEAVY TWO HAND KB SWINGS 20 REPS
AUG 9
ROWING
1 A-ROW 200 M
1 B – KB SWINGS 15 REPS
2 A- ROW 400 M
2 B -ONE KB PRESS 15 REPS
3 A -ROW 800 M
3 B -KB SWINGS 15 REPS
4 -ROW 1000 M
REPEAT THIS 3 TIMES
AUG 7
ROW ROW YOUR KB
ROUND #1
ROW 1500 M
15 KB SWINGS
15 HIGH PULLS LH/RH
10 PLANK JACKS
15 KB SWINGS
ROUND #2
ROW 2000 M
15 KB SWINGS
15 KB PRESS
10 PUSH UPS
10 PLANK JACKS
15 KB SWINGS
ROUND #3
RWO 3000 M
15 KB SWINGS
15 SUMO HIGH PULL
20 KB TRICEPS PRESS
15 KB SWINGS
AUG 1
LONG
2 x 6000m rate increase 22-26 / 4 min easy
Row two 6000 meter pieces. In each piece the first 3000m @ 22 spm. Then 2000m @ 24 spm and 1000m @ 26. Row for four minutes at light pressure during the rest period
JULY 28
ROWING
1 A-ROW 200 M
1 B – KB SWINGS 15 REPS
2 A- ROW 400 M
2 B -ONE KB PRESS 15 REPS
3 A -ROW 800 M
3 B -KB SWINGS 15 REPS
4 -ROW 1000 M
REPEAT THIS 3 TIMES
july 24
ROWING
1 A-ROW 200 M
1 B – KB SWINGS 15 REPS
2 A- ROW 400 M
2 B -ONE KB PRESS 15 REPS
3 A -ROW 800 M
3 B -KB SWINGS 15 REPS
4 -ROW 1000 M
REPEAT THIS 3 TIMES
JULY21
MEDIUM
6 x 3 min / 2 min easy
Row six 3 minute pieces. Row for two minutes at light pressure between each piece.
july 18
MEDIUM
12 x 500m / 2 min easy
Row twelve 500 meter pieces. Row for two minutes at light pressure between each 500
JULY 16
MEDIUM
10,000m with rate changes every 2000m: 22-24-26-28-24
Row for a total of 10,000 meters at a sustainable intensity, varying your stroke rate as follows: row 2000 meters @ 22 spm, 2000 meters @ 24 spm, 2000 meters @ 26 spm, 2000 meters @ 28 spm, and 2000 meters @ 24 spm.
july 13
LONG
5 x 10 min / 2 min easy
Row five 10 minute pieces. Row for two minutes at light pressure between each piece.
JULY 11
LONG
3 x 20 min / 2 min easy
Row three 20 minute pieces. Row for two minutes at light pressure between each piece.
July 9
MEDIUM
4 x 6 min / 2 min easy
Row four 6 minute pieces. Row for two minutes at light pressure between each piece.
JULY 6
SHORT
6 x 20 sec high intensity intervals
Set your monitor for a time intervals of 20 seconds with no rest. Row 20 seconds at an intense pace, then 20 seconds at a moderate pace. Do this 5 more times for a total workout time of 4 minutes
july 3
MEDIUM
4 x 2000m / 1 min easy
Row four 2000 meter pieces. Row for one minute at light pressure between each 2000.
july 1
SHORT
High Intensity Interval Pyramid starting at 250 meters
Set your monitor for a variable interval workout as follows, with no rest between intervals: 250m, 250m, 200m, 200m, 150m, 150m, 100m, 100m, 150m, 150m, 200m, 200m, 250m, 250m. Row the first 250m at a moderate pace, then 250m at an intense pace, then 200m moderate, then 200m intense, and so on down to 100 meters, then work your way back up to 250 meters in the same manner.
June29
MEDIUM
5 x 6 min / 2 min easy
Row five 6 minute pieces. Row for two minutes at light pressure between each piec
June 29
SHORT
4 x 1000m / 2 min easy
Row four 1000 meter pieces. Row for two minutes at light pressure between each 1000.
June 26
LONG
2 x 40 min / 5 min easy
Row two 40 minute pieces. Row for five minutes at light pressure between each piece
June25
MEDIUM
6 x 1000m / 2 min easy
Row six 1000 meter pieces. Row for two minutes at light pressure between each 1000.
JUNE 24
5 x 10 min with rate increase / 4 min easy
Row five 10 minute pieces. Row the first four minutes of each @ 22 spm. Then three minutes @ 24 spm, two @ 26 and one @ 28. Row for four minutes at light pressure during the rest period
June 23
4 x 15 min / 4 min easy
Row four 15 minute pieces. Row for four minutes at light pressure between each piece
|
JUNE 19, 2018 Indoor Rowing Workout 5 x 750m / 1 min easy |
|
Row five 750 meter pieces. Row for one minute at light pressure between each 750.2 x 12 min / 6 min easy |
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Row two 12 minute pieces. Row for six minutes at light pressure between each piece. |
|
60 minutes with rate changes every 5 minutes: 22-24-26-24-22 Row a 60 minute piece at a sustainable intensity, varying your stroke rate as follows: row five minutes @ 22 spm, five minutes @ 24 spm, five minutes @ 26 spm then back down and so on. |
june 11
3 x 750m / 2 min easy
Row three 750 meter pieces. Row for two minutes at light pressure between each 750
| JUNE 10 |
5000m with rate changes every 1000m: 26-24-22-24-26Row for a total of 5000 meters at a sustainable intensity, varying your stroke rate as follows: row 1000 meters @ 26 spm, 1000 meters @ 24 spm, 1000 meters @ 22 spm, 1000 meters @ 24 spm, and 1000 meters @ 26 spm. |
MAY 27
500 METERS ROW
50 KB SWINGS
400 M ROW
40 KB SWINGS
300 M ROW
30 KB SWINGS
200 M ROW
20 KB SWINGS
100 M ROW
10 KB SWINGS
300 M ROW
30 KB SWINGS
200 M ROW
20KB SWINGS
What Does a Rowing Machine Do For Your Body?
“What does a rowing machine do for your body?”
Is this the thought that runs through your mind as you walk past one in the gym?
Each piece of equipment in a gym has a specific purpose for your body.
So you begin to go through each piece.
Free weights and weight machines are for strength training. Treadmills, ellipticals and bikes are for cardiovascular exercise.
But rowing machines? What is their purpose?
If you don’t know, you’re not alone! Apparently most people are unaware of what it does for your body because I rarely see anyone in a health club using them.
Simply put – a rowing machine is your body’s best friend. They give your entire body a thorough workout inside and out (literally).
Here’s a short list of what a rowing machine does for your body:
A Rowing Machine Provides a Full-Body Workout
One of the rowing machine’s claims to fame is it’s fantastic for working out your whole body.
Your upper and lower body are required to complete a full rowing stroke. This is a good and bad thing depending on how you look at it.
It’s a good thing because you’ll be getting a solid workout that’s guaranteed to get you sweating.
It’s a “bad thing” because unlike an elliptical, you can’t cheat! Meaning, on an elliptical you can let go of the handles to give your arms a rest but still “keep going”. On a rowing machine, you must use your entire body to complete a full stroke every time!
Okay, it’s not really a “bad thing”! It’s really a good thing since the rower forces you to give it your all, the whole time, without taking any shortcuts!
A rowing machine is one of the few machines on the market that truly works out your entire body.
Muscles Worked on Rowing Machine
The images below highlight the phases of a rowing motion and the muscles engaged during a single rowing stroke
The “Catch”- Muscles worked: Erector Spinae, Gastrochnemius and Soleus, and Hamstr
Start of The “Drive”- Muscles worked: Erector Spinae, Rhomboids, Quadriceps, Gastrochnemius and Soleus, and Hamstrings
The “Drive”- Muscles worked: Erector Spinae, Rectus Abdominus, Triceps, Rhomboids, Deltoids, Trapezius, Pectoralis Major, Wrist Extensors and Flexors, Quadriceps, Glutes, Hamstrings, and Gastrochnemius and Soleus.
WORKOUT [ GO TO WORKING VIDEOS ]
WARM UP 5 MIN DO FOLLOWING EXERCISES IN THE ORDER SHOWN
ROW 100 METERS
10 BODYWEIGHT SQUATS
ROW 200 METERS
10 BODYWEIGHT SQUATS
20 ALTERNATING REVERS LUNGES
10 KNEELING BICEPS CURL TO OVERHEAD PRESS
DO 3 TOTAL ROUNDS RESTING WHEN NEEDED
