Tag Archives: endurance sports

How to do a Strength Block and Preparation vs. Competition – Share your thoughts/questions/results

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preparation_mousetrapPreparation vs. Competition

In our plan one week will be a microcycle. Our microcycles can be classified as either preparation or competition. During a preparation microcycle a fitness block and/or a rowing block will be introduced and then repeated the following week. In the following week, aka – competition microcycle, those blocks will be repeated and individuals will be expected to compete and try to better their performances from the preparation microcycle.

This week is a great example.  Today is a Re-Test of “Nancy in a Boat”, which was introduced last week.  Last week was a preparation microcycle and this week is the competition microcycle.  If you did “Nancy in a Boat” last Wednesday and you are attacking it again today your goal should be to hold more consistent splits and move a little bit faster in both your rowing and your overhead squats.  Last week you prepared.  This week you drop the hammer and compete.  Have fun and get after it!  Let us know how you do and if you were able to improve.

How to do a Strength BlockShoulder Press_Boat Handling

Today’s Strength Block is 3×8 Shoulder Press.  What does that mean and what should you be doing?  To start, 3×8 Shoulder Press means your work should include 3 Sets of 8 Repetitions.  I will always write it this way, unless of course I specify something different.  Also, if there is no prescribed weight or percentages given then you are expected to work up to where the X rep( 8th in today’s case) is very difficult without compromising form.  Once you get to this point you have completed your first working set.  You should then complete the remaining working sets at this weight.

The above description addresses the prescribed work that is programmed in a Strength Block each week, for example: 3×8 Deadlift, 3×8 Back Squat, or 3×8 Shoulder Press.  In order to get the most out of a Strength Block you should be doing more than what is prescribed for that week.  Some weeks I will specify what that extra work should be, but otherwise your Strength Block should be carried out in the following order…

1. 5-10min Aerobic WarmUp – Bike/Run/Row

2. Foam Roll (5-10 Slow Rolls of the following areas)

  • IT Bands
  • Quads
  • Adductors
  • Calves
  • Hamstrings
  • Hip Capsules
  • T-Spine (Thoracic Spine)
  • Shoulders

3. 4-8min Specific Mobility

  • If you found tight or angry areas in the foam roll, use this time to mobilize those areas.
  • Otherwise, take this time to mobilize the muscle groups that will be used in the Strength Block.

4. 10-15min Dynamic WarmUp (Pick and Choose what is needed based on the Strength Block)

  • The following exercises can be done in place if needed, but in the interest of becoming more athletic try to find a 10-15 yard area to do this warmup.  Do the first exercise to half-way and the second exercise for the second half.  Then Jog Back.
    • Quad Stretch / Single Leg Flexion
    • Inch Worms / Bear Crawls
    • Toy Soldiers / Airplanes
    • Over the Fence – Under the Fence
    • Charlies Angels (Knee Hug, Lunge, and Twist)
    • Skipping
    • Quick Skip
    • Skips for Height
    • Skips for Distance
    • Burpee Broad Jumps
    • Butt Kicks / High Knees
  • Then in place, Finish with:
    • 40 Jumping Jacks
    • 20 Air Squats
    • 10 Push Ups

5. 15 min – Renegade Rowing Strength Warm-up

  • Complete 2-3 Rounds (10-15 Reps of Each)
    • :15 Samson Stretch
    • Overhead Squat w/ PVC Pipe
    • Push Ups
    • Pull Ups
    • Bird Dogs
    • Dying Bugs
    • Dips

6. 15-20min – Performing the Prescribed Strength Work for the day as stated at the top.  Be sure to include an adequate amount of warm up sets.

7. 5-10min Mobility and Foam Rolling – Help kick-start the recovery process and stretch/smash whatever was used or taxed in the workout.

Work on your Goats!

Depending on how much time you have to train and what the focus of the Strength Block is, you can do all of the above or take out certain pieces in the interest of time.  However, try to keep the pieces that you’re bad at and need to work.  We will never improve if we don’t work on what we’re bad at.

Give today’s Strength Block a shot and let us know how you do.  Post your results to comments and let us know if there are any questions.

 

Rest Day 11/13/14: Video Review – How can Nick help you?

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Today’s programming is either an endurance block, olympic lifting, or active recovery.  If you’ve been training hard all week and you’re a little banged up from the last couple of days be sure to mix in some active recovery with yoga, a light row, or even just a walk along the river with some mobility and stretching mixed in!

Below is a little video review to check out while you’re recovering.  The video is of Nick A. who just started back up with the Renegade Rowing Club after rowing on the water all Summer/Fall.  He’s a competitive rower with lots of experience and he’s looking to keep raising his game by getting stronger and finding more speed wherever he can.  Take a look at the video and see what he does well and look for things that you might be able to improve as well.  If you have any questions please let us know in the comments and I’ll do my best to get right back to you.

Rowing WOD 11/12/14: “Jackie” Ladder – 1,000m Row, 50 Thrusters, 30 Pull Ups, 50 Thrusters, 1,000m Row – Post Time and Avg Splits

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Rowing WOD:

RR Team back on the water! Hopefully this summer we'll be able to do "Jackie" on the water! Let us know if you want to join in!

“Jackie” Ladder

For time:

Row 1,000 meters

50 Thrusters (45 pounds)

30 Pull-ups

50 Thrusters (45 pounds)

Row 1,000 meters

The Girl WODs were introduced as benchmark workouts to measure your performance and improvements throughout your training.  Today’s Rowing WOD is a pumped up “Jackie”, a newer girl, aimed at measuring your efficiency and performance through three different full body movements.  It’s a great workout to test how well your technique has developed.  Ideally you’ll be able to hold a consistent split all the way through and leave your legs just fresh enough to go unbroken on the thrusters.  Before you start take some time to think about your game plan, the split you want to hold, how you’ll break up thrusters, and how to game the pull ups.

For the Renegades I’m going to recommend gaming this just like a 2k.  Good start, settle, and be consistent through the first 1k.  I’d suggest holding a split around 2k+5 to 2k+7 at a 28 stroke rating.  Split up the Thrusters to stay fresh on the front and back side.  Be sure not to tear on the pull ups.  For the last 1k just get right to the same split you were holding in the first 1k and then sprint when you get to the 250m mark.  Have a game plan and stay focused when the going gets tough.  If you can stay positive and mentally strong through this wod, you should be able to do it in just a 2k.

Renegade Rowing League is coming up November 22nd!  Don’t forget to sign up!

Post your time and average splits to comments!

Rowing WOD 11/11/14: 6×2:00 w/ 1:30 Rest – Post Splits and Favorite Drag Factor

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Rowing WOD:

Suspension Drills

Recover to Strength in order to Suspend!

Recover to Strength in order to Suspend!

6 x 2:00 w/ 1:30 Rest,

@28 s/m for all

  1. @2k+3, Damper Set at 8
  2. @2k+3, Damper Set at 6
  3. @2k+3, Damper Set at 4
  4. @2k+3, Damper Set at 2
  5. @2k+3, Damper Set at 5
  6. @2k+3, Damper Set at Favorite

Check Drag Factor

Recently we’ve been reviewing the fundamental skills of posture, control, and connection.  Today we’ll take the idea of connection one step further as we feel what it means to suspend from the oar handle.  Suspension is all about using our body weight to hang on the oar and help accelerate the handle all the way through the drive.  The key is not to create any force Upward off the seat, but to just become weightless off your seat while keeping in contact with it.  Everything – forces, handle height, chain – needs to be HORIZONTAL when we row!  NO need to do extra Work (W = mgh) by moving stuff up and down every stroke, keep it horizontal!

Drills we’ll cover include the Stand Up/Sit Down drill to get the feeling of suspending above the seat.  Remember this is an exaggeration to get the correct sensation and feeling of good connection.  We will also do the Strap Drill where we statically hang and suspend from the handle while maintaining our body angles and strong postures.  Then we’ll do the Strap Drill dynamically by letting the strap out slowly and trying to hold suspension all the way through the drive.

In today’s Rowing WOD we’ll be varying the damper to find where we’re most efficient.  Over the next week play around with the damper to find where you’re most comfortable/efficient .  When you find a damper setting you like, check the drag factor so you can begin using a consistent drag factor.  For more information on Drag Factors read this article: http://www.concept2.com/indoor-rowers/training/tips-and-general-info/damper-setting-101

For today’s 2min pieces, try to focus on good connection and suspension while keeping a consistent split for all 6 pieces.  After you’re done look back at the memory to see what your average stroke rating was for each piece.  Whatever piece felt comfortable/efficient and was done at a stroke rating of 28-32 might be a good drag factor for you.  Take a couple of minutes to set the damper to that number and check the drag factor on the monitor.  Remember that drag factor and try to use it next time you row to see if you still like it.

Post your average splits and favorite drag factor to comments!

********** IMPORTANT *************

The biggest thing to focus on and practice right now is the fundamentals!!!  Body Preparation by Half Slide is Key and Connection to move the handle with the seat out of the Catch is key!  If you can Prep and Connect, the suspension will come.  Whenever focusing on suspension ensure your abs are engaged and you have a solid hollow body!  Protect those discs!

If you have any questions let me know!

Here is a quick video of the strap drill.  It’s a fun challenge to do dynamically. If you like what you see, come try it and train with the Renegade Rowing Club!  The Renegade Rowing Club practices Tuesdays at 6:00am and Wednesdays at 6:00pm at CrossFit Boston.  Let me know if you’re planning on coming… pat@renegaderowing.com

Rowing WOD 11/10/14: 3Rds – 1min Max Distance, 1min Max Push Ups, 1min Rest – Post Scores

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Renegade Rowing Training Plan for the week of 11-10-14

Renegade Rowing Training Plan for the week of 11-10-14

This week I hope to answer more questions on the Renegade Rowing Training Plan Template and how to use it.  If there is anything you’ve been wondering or anything you need help with please let me know in the comments section or shoot me an email.  Here is this weeks programming.

RRTP 11-10-14

Rowing WOD:

Get Hungry for next Spring! Winter training starts now!

Get Hungry for next Spring! Winter training starts now!

3 Rounds

1min Max Distance Row

1min Max Rep Push Ups

1min Rest

As rowers we seek to develop the strength and power of our legs.  As Athletes training for General Physical Preparedness we seek to develop the core and our ability to extend the hips.  The combination of the two if done well can produce amazing rowers.  However, if done poorly, the combination of rowing, strength, and fitness can tear the body apart.  Today’s Rowing WOD is a great example.  If you throw caution to the wind, flail around on the erg, and flop around in the push ups you will hurt something.  Focus on good posture and connection in both the rowing and push ups and keep good control through the whole range of motion.  Go hard and push your limits, but don’t compromise your form.

Post Total Meters and Total Push Ups to Comments.