(Part 2) Top products from r/Rowing

>I would argue that it is just as important at that stage to build strength as to build aerobic fitness. A well monitored weights program can help build the base strength needed for proper technique and to prevent injury.

Thank you. On that topic, as long as we're beating sacred cows...

Starting Strength, Stronglifts 5x5, and other linear progression programs are not designed for athletes. Period. They are designed for recreational novice lifters to become recreational not-novice lifters. Sure, maybe Ripp used some variation of it with his Wichita Falls HS football team, but the program itself is designed for people who go to the gym, hit the squat rack, then go home and watch Netflix. I have asked in other threads for anyone who pulls sub 6:30 and has trained Starting Strength for more than 3 months to come forward. I have yet to hear from anyone.

Rowing uses a lot of back and legs. Duh. Squatting and/or deadlifting 3 times a week AND expecting you to improve by X increment every session also uses a lot of back and legs (duh) and is a recipe for plateaus, injury, and ineffective erging and rowing.

The purpose of strength training for rowing is to make you a better, healthier rower. Not a powerlifter, not a bodybuilder, not to get striations in your pecs, not to be a Navy SEAL.

Consider another approach that takes into account the variable of sport training. This will usually be lower volume, higher but not maximal intensity (ie weekly/daily 5RM's), a broader exercise selection, and a more flexible progression of weight (ie not linear progression).

The broader exercise selection is important to prevent injury. Rowing is an asymmetrical, but two-dimensional sport. "3d sports" involve movement in different planes, running, jumping, etc. Squats, deadlifts, and bench presses are great. But so are overhead presses, front squats, chin-ups, dips, incline presses, push presses, romanian deadlifts, and face pulls.

For the same reasons that the blanket recommendation of "2x45 mins every day" doesn't always hold up, "do Starting Strength" isn't the best recommendation. It's an easy answer often provided by novices to other novices.

Westside for Skinny Bastards is a good program.

Bigger, Faster, Stronger is a good program.

Forgive the T-Nipple link, but 5/3/1 is a good program and is based on Bigger, Faster, Stronger with a little more math.

What these programs have in common, and why they're superior for athletes, is the flexibility and the lower volume and frequency. Go harder when you can go harder, don't go as hard when you can't go as hard. You'll have to learn exactly what that means and how to manage it. This is referred to as "autoregulation" in strength training, but that's not as important as just doing it. It will be more natural, more beneficial, and lead to more enjoyable and productive training for pre-college athletes.

Heh, of course no one can hold their best 500 m time for 2k. But if you're well-trained, you should be able to predict your 2k time to a very rough approximation from your 500 m time. Yours isn't that far off, I would say. My bests were around 1:29 and 1:44.

A couple caveats: It's not a direct linear relationship, as split scales to the 1/3rs power of power output, and human power output is, obviously, a function of exertion time.

The linked plot appears in Bicycling Science, which has a ton of interesting information about human power output and endurance in general, which is applicable to rowing.

EDIT: Now I'm bored and curious. I'm going to apply the Concept II formula to the data in the human power curve. I will report back with a rough idea of humanity's rough limits for split vs. time. If I'm still bored, I'll give best efforts to distance and compare with actual records.

DOUBLE EDIT: Here we go! The splits here are comically low, which I believe reflects the fact that they're not only best efforts, but best efforts for an ideal mechanism, which the erg, while pretty good, is not.

TRIPLE EDIT: And here's the theoretical best times!. All the same caveats apply as before. Also note this is a log-log scale, rather than a semilog scale as before. The record data came from concept II. There actually is an individual 1 megameter record, but it's off the plot range it's so high. I'm not fixing the spelling error in the first plot.

I would like to add some videos I've found useful in helping me learn how to do Shell Repair.

How to Make small repairs on your racing shells (Vespoli's Glen McDermott)

Racing Shell Hole Repair (Part 1) crankyriggr

Racing Shell Hole Repair (Part 2)

Bill Elliot Filippi 1x 454 start to finish (Shell Repair USA) (Advanced Expert Work)

Pocock Shell Repair video

List of Boat Repair, Painting, and Waxing videos I compiled

If anyone else has some similar videos, I'd love to add them to my list.


Here is a book on Amazon that goes over some of the same stuff

I (male, 82 kg, UK) was coached to erg at a drag factor of 130, so that's what I do for both endurance and sprints. That's in the range recommended by Concept2:

> Adults

> - Male heavyweight (over 75 kg) - 125-140

> - Male lightweight (under 75 kg) - 120-135

> - Female heavyweight (over 61.5 kg) - 120-130

> - Female lightweight (under 61.5 kg) - 115-125

Now, The Complete Guide to Indoor Rowing makes a compelling argument that for prolonged erging, lower drag factors can reduce injury without compromising training value. Rowing Australia heeds that advice and recommends the following instead:

> Adults

> - Male heavyweight (over 75 kg) - 115

> - Male lightweight (under 75 kg) - 105

> - Female heavyweight (over 61.5 kg) - 105

> - Female lightweight (under 61.5 kg) - 95

The other way to think about this is that the drag factor is intended to mimic the type of boat you row in. Valery Kleshnev has worked that out for all the various boat classes (accounting for work done by other rowers in the boat and sweep/sculling blades contributing to a lighter or heavier feel to the boat, and, frankly, a number of other metrics that I don't understand yet). Then, according to that link above, the appropriate drag factors would be:

> - 1x - 127

> - 2x - 103

> - 4x - 84

> - 2- - 127

> - 4- - 100

> - 8+ - 86

... which I'd be happy to follow, but, whoof, good luck trying to convince my coach to let me erg at df=86 ;).

I'm kind of in the same boat erg as you. I've been doing 5/3/1 for a couple of years now, and just took up rowing this winter. I've been running Pete's Plan. I'm still doing the 5/3/1 main lifts (with a little reduced volume), but instead of the accessory work, I row. I lift first, then row, then some stretching. So far, it's working for me.

Given your age (i.e. our ages), you'll want to read The Barbell Prescription. Check out the chapter on conditioning; they do an excellent comparison of running, treadmills, rowing, etc, vis-a-vis aging knees and other body parts.

Piggybacking on eating more, constantly grazing between meals will help. You may also want to looking into a carbo supplement like this one if you end up finding it hard to gain weight. (Tbh, it tastes pretty bad, so you'd probably want to mix with Gatorade powder or something to mask it.)

This is on my summer reading list: "The Shell Game: Reflections on Rowing and the Pursuit of Excellence" by Stephen Kiesling

http://www.amazon.com/The-Shell-Game-Reflections-Excellence/dp/0963846191

"Blood over water" is another excellent rowing read.

The Boys in The Boat. A guy on my team knows someone and got it for my coach early. He said it is really good!

Two of these and something like this

I really recommend this book: https://www.amazon.com/Short-Snarky-Guide-Coxing-Rowing/dp/1500906107

Oh America... The concept of not having health insurance is still fairly foreign to me.

I would suggest that you give yourself a week off pain-inducing exercises and introduce a serious foam rolling regime & stretching. I highly recommend the book Becoming a Supple Leopard - http://www.amazon.com/Becoming-Supple-Leopard-Preventing-Performance/dp/1936608588 - if you are in the business of self diagnosis and treatment. I use it quite often when I have a pinch or pull that I need to work out.

Something like this? https://www.amazon.com/dp/B07NWCLJSS/ref=cm_sw_r_cp_api_i_TAMNDbTPJP0QY

I assume this isn’t waterproof but some searching (or using a ziplock bag) may provide results.

Creo que esto es lo que estás buscando.

Here it is, your new best friend

https://www.amazon.com/Yoga-Rowers-Building-Physical-Strength/dp/1450546935/ref=mp_s_a_1_2?keywords=yoga+for+rowers&qid=1574693331&sr=8-2

Or this one

Nah I read this http://www.amazon.com/Harry-Goes-Rowing-Karin-Tetlow/dp/0615755852

tell me more :-) ... I found some more info - it's a body filler paste not a tape

Edit: sorry - I misread your comment - I thought you were saying it was like Gorilla Glue Tape, but that was just me being confused.