Foot DrillsResistance trainingCircuit trainingMed ball trainingTrack & FieldSkiErg Workouts

Dave Gomez

• USA Track & Field, Level 1 and 2 certified coach• US Rowing, Level 1,2 and 3 certified coach• ACE certified personal trainer• Spinning certified instructor• Concept2 Indoor Rowing certified Master Instructor• NFAHS certified coach and first aid

Foot drills

From the ground up I.

• All athletic movement is a series of being out of balance to a state of being in balance.

• The only point of contact for all the muscle mass we have is the foot to the ground. Therefore the, need to make sure the foot is strong enough and “smart” enough to handle the job.

• Foot has the longest path way to the brain so we need to establish and keep path way open by challenging it on a regular basis.

From the ground up II.

• 3 times a week wobble board workout start at 10 repetitions and work up to 30 per exercise:

1 foot back to front (dorsi to plantar)1 foot side to side1 foot clock wise then counter clockwise2 feet dorsi to plantar flex2 feet side to side2 feet clock wise then counter clockwise

1 foot back to front (dorsi to plantar)

1 foot side to side (wobble boards)

1 foot clock wise then counter clockwise

2 feet dorsi to plantar flex, 2 feet side to side

2 feet clock wise then counter clockwise

From the ground up III.

• Six foot drills should be done every work out day for 25 meters each, with each step about heel to toe.

• In bare feet on the grass if possible, except the heel walk which should be done in shoes to help protect the heel.

Heel walk

Toe walk

Inversion

Eversion

Toes out

Toes in

Toe crawl

Figure four single leg

T drill

One leg squat

Med balls Workout

Med balls Workout

• Pile drivers• Lying over head med ball toss• Standing over head toss• Standing under hand toss• Over the shoulder toss• Rotational abdominal

• + Bosu progress

Notes

Bosu progress

Circuit training

Legs

• 1 leg squat – 2 stations• Mountain climbers• Jumping lunges• Hurdle hops

Upper Body

• Push ups• Claping push ups• Med ball push ups• Hand stand walk• Seals• Flutters

Resistance training

Primary

• Bench press• Squat• Pull ups• Multi joint excercise

Secondary

• Lunges• Up right rows• Stiff leg dead lift

SkiErg

SkiErg• Ski erg represents a new chapter in a more event specific

environment. The only true way to be event specific is to do the event, which of course in not practical all the time. In addition doing some things like overload work is difficult as well. Rowers have had the benefit of a dry land training device for years, the indoor rower. This has led to the ability to do specific training and particularly overload work as well as technique orientation. Staying in a confined area the coach can watch and suggest certain changes that they would like to see, which is easily communicated to the athlete. The other part of overload or higher workloads is easily accomplished as well since you have very specific feedback. How much work you are doing in watts lets you set up a progressive program that you can monitor for true enhancement of training.

Power Workout

• One particular workout is to help to increase peak power. First athlete and coach must determine correct range of motion and mechanics for the movement. This must remain for entire practice.

• Set drag factor high, so that you can have resistance to generate peak power.

• Do 10 second piece and record highest watts for that piece.• Do 20 reps of 10 seconds on 50 seconds off staying within 90%

of the peak power in the first test.• If you drop below 90% take 5 min. rest and finish sets till the 20

are done.

Reasons why

• In rowing the rower is capable of producing about 55% of the max watts for a 2000 meter piece, therefore the higher max watts that they can produce the higher the watts for the 2000 meter piece, the faster they go. This is true of almost any activity, the higher max power you can produce the higher the power produced over a given time frame.

• Another way to say this is if my max power improves then any piece using less then max power will improve as well, endurance at a given work load.

In case of...

• Any questions or comments feel free to contact Dave any time at davegvt@aol.com or Daniela at daniela@rowline.com or cell phone 606 421 802.

• We have web (concept2.cz), blog, Facebook, Twitter and this presentation will be available for you at Slideshare.net/rowline – we will try to add there photos from today’s session.

• Good Luck and Have Fun