Workout: Concept 2 Rower
Here again to deliver another workout of the month, yes this one comes mid month (have to get better at that for you, but at least it's free and backed with science you can count on).
This month we visit the Concept 2 Rower! Read below and try the two workouts I've given you. Very basic, but effective when executing each one 1-2x a week. Follow the progression steps I give and see your body get stronger. With a good diet, see your body change as well. Let me know how it goes.
Remember....simple equals effective.
The concept 2 rower delivers a compound movement that will target several muscles. It will target your legs the most, as they deliver the explosive force into the foot pads (starring your quads, hamstrings and gluts). Your core and and legs must work synergistically to keep the energy your legs produce traveling without any leaks (think of a garden hose; you need a strong outer shell with no holes, otherwise water leaks and you loose pressure at the spout). The the scapula stabilzes and retracts as the arms finish the final 20% of the row. There's a little bit to go around for everyone!
In addition, you can toggle the resistance on the rower from 1-10 which will give you more feedback as you put more resistance on. Start with about 5, as you initially want more feedback, but not too much because this could comprismise your form and joints if you're not stable enough to handle it. Conversely, not enough resistance will do the same, as no feedback leaves the body out of sorts as it tries to produce force (contact me if you're confused about this).
Workout 1: Building Aerobic Base (for beginnings or advanced)
Get familiar building an aerobic base and work on your form. My video above demonstrates ideal form. Drive with your legs, bracing your core, then finish with your upperbody. When coming back in for another push/pull (push lower body, pull upper body). lead with your arms. Break at the knees after the arms have passed and pull your butt in as close to your heels as you can.
Time: 10 minutes, or more (depending on your aerobic level). Resistance level 4-5.
Rounds: 2-3 rounds (if you're a beginner you might want to do a couple rounds of 10 minutes with a 2-3 minute rest. This way you can get more volume in and burn more calories)
SPM (strokes per minute): 18-25. Keep it on the slower side. focus on form. focus on maximizing your pull and technique. Should be a pace where you can have smooth diaphragmatic breathing.
Record Average Pace: i.e. 2:05 per/500m
Record Total Distance: i.e. 2200meters
Goal: Each week try to progress distance by 5-10% within the same time time limit. You can also increase total time by 10-20%.
Workout 2: Building Anaerobic Base
Keep it short. Keep it simple. Keep it real.
Anaerobic (without oxygen) is good for increased blood flow to muscles and working more on lean muscle mass development. More force created by your muscles equals greater intensity, equals lean mass development. Think about the way an olympic sprinter looks versus the guy who runs the mile. I'm not saying sprinting on a rower will yield the same muscle mass development as sprinting on land, but the point is it will yield more than a slow steady pace on the rower.
Time: 3mins (resistance level 4-5).
Rounds: 3-10 (3 for beginners. increase number of starting rounds for advanced. If total distance falls off by more than 15-20%, end the workout)
SPM: 28-35 (speeding it up by also trying to maximize power on each pull rather than making up for lack of power with several strokes. Both are good, but we're prioritizing form)
Record Average Pace: Should be lower than aerobic pace on workout 1. Strive for something 20-30% faster.
Record Total Distance: Should be farther than your 3min split in your aerobic workout (i.e. 3mins into workout 1 you hit about 600meters. Workout 2 you should hit higher than 600meters. Aim for 10-20% farther)
Goal: Each week try to progress distance by 5-10% for total workout and each round respectively.
Eric is a Tier X Health Coach with Equinox. He is also a Precision Nutrition Lvl 2. coach, trained movement specialist. He studies and teaches the disciplines of habit change to help maximize his clients results.