What do you think about using Olympic Lifting in training to be a Rower or using Rowing to be a better Olympic Lifter? Both require speed and power and incorporate similar movement patterns. However, in rowing you sit down and are in contact with three surfaces. In Olympic Lifting you are only in contact with two. In Olympic lifting the goal is to transfer forces vertically and in rowing the goal is to transfer forces horizontally. Where do you see the most benefit in training with both? Are there downfalls?
One skill, concept, and idea that I keep coming back to is Connection. Coaching people in the gym and on the water allows me to see many different movement patterns and levels of ability. Athletes that grasp this idea of connection from one joint to another and one external object to another are able to learn faster, create more power, and transfer skills to other movements. Learning to connect the hips to the hands as you initiate a movement or connect your feet to your hands at the catch, both in rowing and snatching, is invaluable. Once this skill is perfected the possibilities are endless.
Recently I introduced the snatch to the BC Men’s Crew Team. While we only worked with PVC pipes to begin with and 45# bars in the workout, the importance of generating speed through the middle of the drive and being turned on at the catch became apparent. Those that had explosive hip extension from rowing and knew how to create speed on the oar through the middle of the drive in the boat had a lot more success transferring that skill to the barbell.
Using the Clean and the Snatch to generate speed on the drive through good connection is a lot of fun. Rowers become athletes and are empowered to push harder by learning new movements and finding power they never knew they had. It’s also a lot of fun seeing olympic lifters and other athletes learn to row because it helps them to find more connection and speed in their lifts.
Post your thoughts to comments! Any experience transferring skills from one sport to another?
Here’s to the last few days of the year! I hope you all had an awesome Christmas and Holiday. Get pumped for the New Year because it’s going to be epic. Don’t forget to take a look below at the training plan for the week.
As we look to 2015 it’s time to reconnect and catch up with friends and loved ones. Use today’s Rowing WOD as an opportunity to work hard together and feel good heading into the New Year.
Competition is a big part of rowing and sports, especially when there are teams or communities involved. While the thrill of intrinsic motivation should be what drives us, we should not forget about the power of the opponent or the teammate in competition. We can push ourselves as individuals, but the opportunity to push ourselves against others will only make us better.
For today’s Rowing WOD put together teams of two and compete. You and your partner can switch whenever you want. What will be your strategy? (If you have to do this on your own then accumulate 2k by rowing 500m intervals and performing double unders for the amount of time it took you to row the 500m. The Undefined Rest function on the C2 Erg is great for this!)
Post your time and max double unders to comments. Team Names Encouraged!
Some friends doing something different on a Saturday morning! Competing at the Renegade Rowing League! Who’s ready for tomorrow?
All For Time …
1. 500m Row (like start of 2k)
2. 3 Rounds Of:
5 Power Cleans (135/95 lbs)
10 Burpee Broad Jumps
3. 500m Row (like finish of 2k)
Today’s Rowing WOD is an opportunity to practice both the beginning and end of your 2k race plan while developing power with the hips. Treat each 500 as if they were your ideal 2k. For the first 500m perform your starting sequence with a race start, high 7-10 strokes, and settle to race pace. During the Power Cleans and Burpees work on efficient movement and connection through your hips. Try to go unbroken and consistently jump the same distance for each broad jump. If you’re still working technique for the power cleans, substitute 3 med ball cleans for every power clean to build up your strength and conditioning. As you come into the last 500m you will be feeling it just like the 2k, so focus on breathing and holding onto race pace. When you hit the last 250m start to negative split and practice your sprint for the finish.
Post your overall time to complete all three parts to comments along with your average split for each 500m.
Today’s Rowing WOD is another long burner to build up your muscular endurance as well as your cardiovascular and respiratory endurance. Fight to go unbroken in all the movements and be sure to get a good mobility session afterwards to begin rebuilding and realigning all of your muscle fibers. Be efficient in your movement, keep a constant pace, and keep breathing.
Thanksgiving is one of my favorite days of the year. It’s a day of hanging out with family and friends while enjoying good food and football. Many people do Turkey Trots or get up and walk the beach together before digging into a bountiful feast. Hopefully you’ve got something planned. If you don’t, try the Gobble Gauntlet with your friends. Get outside and be active before relaxing for the rest of the day.
During the holidays you may be traveling or away from an erg, so be sure to stay active and get creative with your workouts. Today is usually an active rest day, so make it one with your friends and family. Keep a consistent pace and keep pushing. This is a good one to work on your endurance.