Tag Archives: mobility

Rest Day 9/2/15: 15min of Mobility – Share Your Focus

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Rest Day:

BC Men's Crew pushing it out during Cindy

15min of Mobility

In rowing the longer your stroke the further you can move the boat and ultimately the faster you can go.  Same thing applies indoors, rowing on the erg.  The only problem with that equation is your positioning.  Are you in a strong position at the catch and finish?  Today is a day to work on mobility and improve that positioning.  Take at least 15 minutes, ideally longer, to work on your tight spots.  What limits you?  Ankle flexion at the catch?  Shoulder mobility at the finish?

Share where you tend to be tight during a row as well as your problem areas for WODs. What are you doing daily to work them out?

Share your thoughts to comments!

Video Review: The Reverse Pic Drill in a Single – What do you focus on when you Row?

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Drew about to place the blades in at the catch.

Drew about to place the blades in at the catch.

When’s the last time you went for a row on the water or in the gym?  When’s the last time you warmed up for rowing?  When’s the last time you used Rowing as a warmup for something else?  For many of you rowing is either your main sport or a foundational training tool that you use to get in wicked good shape.  Regardless, anytime you pick up that handle you should be rowing with purpose and taking deliberate strokes.  So how do we develop purpose and deliberate practice?  A good place to start is the Reverse Pic Drill.

Every time I prescribe a rowing warmup I usually kick things off with the Reverse Pic Drill.  It’s a drill that includes 4 progressions:

Reverse Pic Drill:

1. Half Legs – Taking short strokes at the front end using the first 3 inches of the leg drive.

2. Full Legs – Slightly longer strokes pushing the legs all the way down.

3. Legs and Bodies – Longer strokes adding in the swing of the body.

4. Full Strokes – Full length strokes with the arms finishing the stroke.

When done well and with awareness this drill allows us to focus on three important skills with regards to rowing:

1. Posture – The Torso should be stacked and strong in a neutral and braced position at all points in time during the stroke.

2. Control – As the seat slides forward toward the catch it maintains a constant speed and does not accelerate into the catch.  With good control you should be able to stop at any point in time during the stroke and be in a strong position.

3. Connection – The hips and the hands move together into and out of the catch as if connected by a cable.  If the hips move, the hands should move the same distance, no more no less.  If you are connected you can also focus on your shoulders.  The hips, hands, and shoulders all move together in the first three inches of the drive.

I believe that if you can learn to do the Reverse Pic Drill correctly in your warm up, you can and will become a better rower.  The key is how you execute each progression and what you focus on.  Here is a video review of an elite rower I’m working with.  This is what the Reverse Pic Drill looks like in a single on the water. Check out what he’s doing well and what you can start to focus on every time you row.

If you’re interested in getting on the water, I will be organizing a sculling group to row out of Community Rowing Inc. in Brighton every Monday and Wednesday evening from 6:30pm – 8pm.  If you can fit that into your schedule I’d love to get you on the water.  We will be starting in May.  Shoot me an email (pat@renegaderowing.com) now and let me know if you’re interested.  I’ll keep you updated and get you setup to join us.

Let us know if you have any questions or thoughts in the comments!

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 9/25/14: Mobilize!

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Rest Day:

RRC getting after some Hamstring Mobility

15min of Mobility

Over the last few days my schedule has kicked in to full gear and I’ve had the opportunity to coach a wide range of athletes.  In the mornings I coach athletes from CrossFit Boston and Boston College Men’s Crew.  In the afternoon I coach high school athletes from the area looking to make their respective crew teams as part of Renegade Rowing.  The biggest thing all three teams need to improve their performance is mobility.  Today is a good day to focus on improving your mobility.  Let’s get after it!

In rowing the longer your stroke the further you can move the boat and ultimately the faster you can go. Same thing applies indoors, rowing on the erg. The only problem with that equation is your positioning. Are you in a strong position at the catch and finish? Today is a day to work on mobility and improve that positioning. Take at least 15 minutes, ideally longer, to work on your tight spots. What limits you? Ankle flexion at the catch? Shoulder mobility at the finish?  Tight hips/hamstrings at Bodies Over?

Share where you tend to be tight during a row as well as your problem areas for WODs. What are you doing daily to work them out?

Rest Day 9/5/13: 15min of Mobility – Share Your Focus

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Rest Day 9/5/13:

BC Men's Crew pushing it out during Cindy

BC Men’s Crew pushing it out during Cindy

15min of Mobility

In rowing the longer your stroke the further you can move the boat and ultimately the faster you can go.  Same thing applies indoors, rowing on the erg.  The only problem with that equation is your positioning.  Are you in a strong position at the catch and finish?  Today is a day to work on mobility and improve that positioning.  Take at least 15 minutes, ideally longer, to work on your tight spots.  What limits you?  Ankle flexion at the catch?  Shoulder mobility at the finish?

Share where you tend to be tight during a row as well as your problem areas for WODs. What are you doing daily to work them out?

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Here’s a glimpse of practice this week for the Renegade Rowing Team!  They race at the Rumble on the River, September 15th at Community Rowing Inc.  Come cheer them on!