PRVN FITNESS ROWING EBOOK 8 WEEK PROGRAM Contents 3 Welcome 4 Tia’s Experience with Rowing 5 The Proper Technique of Rowing Important Information about the 7 machine 9 Warming-Up and Cooling-Down 10 Warm-Up Ideas 11 Program 19 Connect With Me Welcome Thanks for purchasing our PRVN Fitness Rowing E-book. We hope you guys are as excited as we are. We know to well that rowing can be one of the most dreaded exercises for people to take interest in. So we wanted to create a Program / Information E-Book that would give you guys the opportunity to one, improve your performance on the rowing machine and two, educate yourself on how to be more efficient on the machine to make those miserable rowing workouts a whole lot better and enjoyable. Within this E-Book comes an extensive breakdown of the points of performance for the rowing machine, a breakdown of the monitor screen so you can understand how to work it for programming intervals and pacing during workouts. Also this program will entail rowing warm-up and practice drills that will help you master the points of performance, in return will improve your efficiency and performance on the rowing machine. PRVN Fitness Rowing E-book 3 Tia’s Experience with Rowing Information about Tia’s experience with rowing in her early CrossFit days and how practice and patience has helped her rowing improve. Wait! As I know most of you will jump straight to the workouts, lets explain how the program is structured. The program will begin with two tests, you will be required to row a 2km and a 5km on different days. As you know, the whole program is built around the two distances. For each session you are required to warm up before commencing the workouts, there are general warm ups in the pages to follow. Each week there are three workouts, two specifically for rowing and one session between the rowing days for strength training. This is designed so that we can produce quality time on the rower rather than submerging you with workouts and causing two factors that we want to avoid, injury and burnout. Mantra: Approach each workout as though it was your last (training session ever). Lastly, this program can be utilized along side your current training regime or on entirely on its own. If you decide to utilize this along side your current training plan, I suggest for you to implement this program towards the start of your training session. Intensity and commitment will be the difference when we retest in eight weeks from now. 4 The points of performance for each position of the stroke 01 02 CATCH – This is the most important position of all as this position sets you up for success on each stroke if done correctly 1. Arms long and hands relaxed – fingertip grip 2. Knees underneath arms 3. Heels flat 4. Flat back 5. Shoulders protracted 6. Hips behind shoulders 7. Feel tight – Think of a compressed spring ready to open DRIVE – This is the second position coming out of the catch position 1. 2. 3. 4. Brace midline Push through legs When knees extend, swing the hips back Snap the arms and pull the handle to the sternum RELEASE – This is the third position upon finishing the drive 03 04 1. When the arms snap in, they release and relax straight away (push the handle away from you) RECOVERY PHASE – This is where we slide back into the catch position to go for the next stroke 1. Hinge at the hips and lean forward 2. Knees bend 3. Slide back to the catch position 5 Additional Information This page will breakdown additional key components or further help you understand the external factors to complement your rowing. Sequence of the stroke Using the points of performance stated in the page beforehand, you then can begin to understand the sequence of the rowing stroke. 1. 2. 3. 4. Beginning in the CATCH POSITION Pushing through the legs to then travel through the DRIVE PHASE When the legs have straightened, and the hips have swung back (slightly) we pull the handle in and snap the arms back out quickly to enter the RELEASE PHASE Then you have entered the RECOVERY PHASE in which we slide back into the catch position Damper Setting Damper setting refers to how much air is allowed in the flywheel housing. The higher the damper setting the more air allowed in, the lower the damper the less amount of air. It will feel heavy with the high damper and lighter with the lower damper. We use a damper setting to determine the best possible setting for the particular athlete to ensure they can be the most efficient on the rower. A basic concept for you to better understand; damper setting is similar to bicycle gearing: it affects how rowing feels but does not directly affect the resistance. A lower damper setting on the indoor rower is comparable to easier gears on a bike. Breakdown of power and recovery in the stroke It’s important to understand that consistent power on the rowing machine is key to success. We want to be able to produce as much power as we can for as long as we can. This can be done by following the simple rule of a 1:2 work : rest ratio. If it takes you one second to drive out, it will take you two seconds to come back into the catch position. This will allow for adequate recovery and proper power output in each stroke. When looking at the Rowing stroke, a simple percentage breakdown of appropriate power output should be as follows: 60% of Power comes from the Leg drive 30% of Power comes from the Hip Swing 10% of Power comes for the Arm Pull You need give the different body parts the same amount of recovery on the way in: 10% of Recovery to the Arms 30% of Recovery to the Hips 60% of Recovery to the Legs Therefore that 1:2 ratio is so important to maintain that consistent power output. What damper do i use? This information is straight from the website of Concept 2: With a little experimentation, you will find the damper setting and drag factor that work best for you. We recommend starting out on a damper setting of 3–5. Really focus on technique, and as you improve, you may find that a lower damper setting gives you the best workout and results. Resist setting the damper lever too high; this can exhaust your muscles before you reap the full cardiovascular benefit rowing provides. 6 The Monitor Screen Understanding the Concept 2 Monitor Screen The buttons located on the right-hand side of the monitor are identified as A-E from top to bottom. If I wanted to just row and not pre-set any workout then I would just press the A button and when I start rowing the monitor starts feeding back the time/ distance/cals along with strokes per min and a variety of other metrics MONITOR DISPLAY OPTIONS On the right hand side is the ‘All Data’ display screen. This is the screen that will serve as the most useful screen to you as it displays: 1. 2. 3. 4. 5. 6. Time/distance completed/remaining time or distance Strokes per minute Workout intensity, displayed stroke-by-stroke or displayed as your pace per 500 meters Average workout intensity (in pace per 500 or Calories or watts) or total time/meters Split time, meters, pace Projected finish, as follows: 1. For time workouts, this shows the number of meters you’ll complete by the end of the workout 2. For distance workouts, this shows how much time it will take you to complete the workout; for Just Row/Ski/Ride workouts, projected finish is 30 minutes. 3. For interval workouts, this shows your projected finish distance or time for the interval 1. 2. 3. 4. 5. 6. 7 Warming Up for Rowing Step 1 = 3-4 minute continues low intensity Row Step 2 = Dynamic Stretches: - Hip Circles x 20 reps (10 reps clockwise, 10 reps anti-clockwise then swap sides - Inch Worms x 10 reps - Leg Swings x 20 reps each side (40 in total) - Scorpion Stretch x 10 reps each side (20 in total) Step 3 = Quick Static Stretches: - Couch Stretch x 20 seconds each side - Pigeon Stretch x 20 seconds each side - Single Leg Forward Fold x 20 seconds each side Cooling Down for Rowing Step 1: 3-4 minutes continues Rowing Step 2: Long Static Stretches: - Seated Forward Fold x 2 minutes - Seated Straddle Stretch x 3 minutes - Supine Twist x 60 seconds each side - Lizard Stretch x 60 seconds each side 8 WEEK ONE – TEST WEEK DAY 1 “The secret of getting ahead is For Time getting started.” 2km Row – Mark Twain *Record Result DAY 2 Rest DAY 3 For Time 5km Row *Record Result The purpose of Week One is to provide a baseline so that you can observe your progress over time: If we don’t test, we will never know if we’ve made progress – something that is essential to both motivation and drive performance. 9 WEEK TWO “All our dreams can come true, if we have the courage to pursue them.” – Walt Disney DAY 1 DAY 2 Strength Day Power Output Workout 10 x (30 seconds on : 30 seconds off) Front Squats: 7 x 2 @ 80-85% of 1 rep max *Stroke rate setting = Somewhere between 24-26 *Rest no longer than 2:00 minutes between sets *Aim to select a slightly heavier of a Damper setting to feel the tension on the handle and aim to put maximum power into each stroke. Core Accessories: Accumulate the following times/reps at each movement: 1. 2:00 minute Side *This pace should be like Plank e/side your 2km Row average 2. 2:00 minute Hollow pace *Damper = 4-6 Hold 3. 3:00 minute Plank *Record Total Distance 4. 100 Ab-mat Sit-Ups DAY 3 Pacing/Long Duration Workout 20 minutes of continuous Rowing First 8 minutes @ your 5km pace + 3-4 seconds Second 7 minutes @ your 5km pace Last 5 minutes @ your 5km pace - 2-4 seconds *Aim is that after the 20 minutes you would infact rowed close to or over 5000m’s *Record Total Distance (As a reminder, 5k+6 means the average pace from your 5k time plus 6 seconds, so if you rowed a 2:00 pace for your 5k, then you would row that piece at a 2:06) 10 WEEK THREE “It's not whether you get knocked DAY 1 down; it's 1 x 750m Row @ 2km + whether you get 2-3 seconds Rest 3:00 minutes up.” — Vince 2 x 500m Row @ 2km pace (w/2:00 minute Lombardi rest between sets) Rest 1:00 minute 3 x 250m Row @ 2km 3-4 seconds (w/2:00 minutes rest between sets) Rest 1:00 minute 5 x 150m Row @ Fast as possible (w/2:00 minute rest between sets) (As a reminder, 2km+2 means the average pace from your 2km time plus 2 seconds, so if you rowed a 2:00 pace for your 2km, then you would row that piece at a 2:02) DAY 2 DAY 3 Deadlifts 1 x 1000m Row @ 5km pace + 5-6 seconds 7 x 2 @ 80-85% of 1 rep max *Rest no longer than 3:00 minutes between sets Strength Accessories Complete 4 sets of the following - For Quality: - 30m Back Rack Barbell Carry @Heavy Weight - 100m (50m e/side) Kettlebell Suitcase Carry - 50m Dual Kettlebell Front Rack Carry @Moderate weight *Rest as needed between sets *Select a suitcase carry weight that will allow you to maintain an upright posture and not deviate or lean to one side. side too much Rest 1:00 minute 1 x 1000m Row @ 5km pace + 3-4 seconds Rest 1:30 minutes 1 x 1000m Row @ 5km pace + 1-2 seconds Rest 2:00 minutes 1 x 1000m Row @ 5km pace Rest 2:30 minutes 1 x 1000m Row @ 5km pace - 2-3 seconds (As a reminder, 5k+6 means the average pace from your 5k time plus 6 seconds, so if you rowed a 2:00 pace for your 5k, then you would row that piece at a 2:06) 11 WEEK FOUR “Persistence can DAY 1 change failure 500m Row @ 2km + 2-3 into seconds extraordinary Rest 2:00 minutes achievement.”– 500m Row @ 2km pace Marv Levy (As a reminder, 2km+2 means the average pace from your 2km time plus 2 seconds, so if you rowed a 2:00 pace for your 2km, then you would row that piece at a 2:02) DAY 2 DAY 3 Back Squats 1 minute on : 1 minute off x 20 rounds 7 x 2 @ 80-85% of 1 rep max Rest 2:00 minutes *Rest no longer than 3:00 minutes between sets 500m Row @ 2km pace 2-3 seconds Supplement Accessories: Rest 4:00 minutes 3 sets - For Quality - 10/10 Single Leg Weighted Box StepUps @24/20" with challenging weight - 40 Banded Good Mornings - 40-50 Second Wall Squat Hold 2 x 250m Row @ 2km pace - 4-6 seconds (w/ 2:00 minutes between sets) Rest 1:00 minute 2 x 250m Row @ Fast as possible (w/2:30 minutes rest between sets 1st 5 Rounds = 5km pace 2nd 5 Rounds = 5km pace - 2-3 seconds 3rd 5 Rounds = 5km pace - 5-6 seconds 4th 5 Rounds = 5km pace - 8-10 seconds *Record Total Meters Completely rest on 1 minute off *No rest between rounds, just aim to keep moving and maintain quality 12 WEEK FIVE DAY 1 DAY 2 DAY 3 “Continuous effort — not 2 x 750m Row @ 5km 2 minutes on : 1 minute Front Squat pace - 2-3 seconds (w/ strength or off x 4 total rounds 2:00 minutes rest 6 x 3 @ 80-85% of 1 rep intelligence — is Rest 5:00 minutes between sets) max the key to Repeat *Rest as needed between Rest 1:00 minute unlocking our (2 minutes on : 1 minute sets 2 x 1000m Row @ 5km off x 4 total rounds) potential.”– pace (w/1:30 minutes Core Accessories: Liane Cardes rest between sets) *Pace = Aim for faster than 2km pace on the 2minute work interval and row at a steady pace for the minute interval. 4 x 1-minute plank hold *Add weight if possible *Rest no longer than 90 seconds between sets Rest 2:00 minutes 2 x 1500m Row @ 5km pace + 2-3 seconds (w/ 1:00 minute rest between sets) (As a reminder, 5k+6 means the average pace from your 5k time plus 6 seconds, so if you rowed a 2:00 pace for your 5k, then you would row that piece at a 2:06) 13 WEEK SIX DAY 2 DAY 3 “The difference DAY 1 between the 2000m Row @ 2km pace Deadlift 2 x 750m Row @ 5km + 12-14 seconds impossible and pace - 3-4 seconds (w/ 6 x 3 @ 80-85% of 1 rep 2:00 minutes rest the possible lies Rest 1:30 minutes max between sets) in a person’s 1500m Row @ 2km pace *Rest as needed between Rest 3:00 minutes determination.”– + 8-10 seconds sets 3 x 500m Row @ 5km Tommy Lasorda Rest 1:30 minutes Strength Accessories: pace - 6-8 seconds (w/ 1000m Row @ 2km pace + 4-6 seconds 3 sets - For Quality 2:30 minutes rest between sets) - 40-60 Second Barbell Rest 2:00 minutes Glute Bridge Hold @moderate to heavy 3 x 250m Row @ Fast as (As a reminder, 2km+10 2x 500m Row @ 2km load possible (w/1:30 seconds means the pace (w/1:30 minutes - 10 (5/5) Front Rack minutes rest between average pace from your rest between sets) Stationary Lunges sets) 2km time plus 10 @moderate to heavy seconds, so if you rowed *This is intended to be a load a 2:00 pace for your higher volume distance - 60-90 second Sandbag 2km, then you would workout to not only Bear Hug @100/75lb row that piece at a 2:10) assist with rowing longer at your 2km effort but also help assist with your 5km effort. Rest 2:00 minutes 14 WEEK SEVEN “You have to DAY 1 expect things of Part A. yourself before 2 x 750m Row @ your pace (w/2:00 you can do them. 2km minutes rest between sets) – Michael Jordan Rest 4:00 minutes Part B. 10 x 45 seconds on :15 seconds off) (As a reminder, 2km+10 seconds means the average pace from your 2km time plus 10 seconds, so if you rowed a 2:00 pace for your 2km, then you would row that piece at a 2:10) Stroke rate setting = Somewhere between 24-26 *Part B. Aim is to select a little bit heavier of a Damper setting to feel the tension on the handle and aim to put maximum power into each stroke. This pace should be like your 2km Row pace *Damper = 4-6 - Compare to Result from (Week 2 Day 1 session) DAY 2 DAY 3 Back Squat: 20 minutes of continuous Rowing 6 x 3 @80-85% of 1 rep max First 5 minutes @ your 5km pace + 3-4 seconds *Rest as needed between sets Second 8 minutes @ your 5km pace Supplement Accessories: Last 7 minutes @ your 5km pace - 2-4 seconds Every Minute On The Minute x 12 minutes Aim is that after the 20 minutes you would Minute 1: 12-15 Banded rowed close to or over Kettlebell Swings 5000m's. - Compare to @challenging load Result from (Week 2 Day Minute 2: 10m Broad 3 session) Jumps Minute 3: 25-30 Abmat Sit-Ups Minute 4: Rest 15 WEEK EIGHT “The principle is DAY 1 competing For Time against yourself. 2km Row It’s about selfimprovement, *Record Result *Compare to Week 1 about being Day 1 better than you were the day before.”– Steve Young DAY 2 Rest DAY 3 For Time 5km Row *Compare to Week 1 Day 3 Congratulations on successfully completing the program. You should be extremely proud of your efforts, you have worked hard and we hope you have improved your times. Feel free to share your experience with us. We would love to hear and celebrate with you. 16 Connect with PRVN https://www.instagram.com/prvnfitness/ https://www.facebook.com/groups/255283792190306 Want More? Are you ready to go all in check out my course where I go in depth into dolor sit amet, consectetu? Sed ut perspiciatis unde omnis iste natus error sit voluptatem accusantium doloremque laudantium, totam rem aperiam, eaque ipsa quae ab illo inventore veritatis et quasi architecto beatae vitae dicta sunt explicabo. I’m totally in!
