Training without erg

Stephones · Post by **Stephones** » April 3rd, 2006, 11:18 pm

Hey everybody,

I am 17 years old, a lightweight, and rowing competitively in High School. It is that time of my life that i need to start visiting colleges, and thus also giving me a week off from my team. Because i can't miss a week due to intense competition, i want to know what i can do, whether its at the gym or running, stairs, or what not, to prevent myself from falling behind. I will assumingly be without an erg, so any suggestions would be appreciated.

KB12 · Post by **KB12** » April 3rd, 2006, 11:46 pm

Just as a note:

An erg may not be as far away as you think. If you're looking at schools and presumably looking at crew teams there's probably a chance that you could work your way onto an erg of the schools that you are visiting. This would also give the coach a chance to see you a bit, if you think you'll be leaving a good impression.

Also, hotel's tend to have great staircases....

Hapa · Post by **Hapa** » April 4th, 2006, 2:55 pm

I agree that an erg might not be as far away as you think. Check with the school, and Concept2 also has a search form to see if any gyms in the area have ergs.

Cross training suggestions (assuming no erg at gym), elliptical to work both arms and legs, if you enjoy running that's always a good one, generally any cardio you'll stick with.

Weights - basics like bench pull/press, squats, back extensions, lunges.

Circuits - "jumpies", stairs, any sort of core exercise, also lunges, push ups are always good to balance out the contant "pull" motion that we use in rowing, wall sits, etc... Lots of good ideas out there.

Good luck, I know what it's like to miss out right in the middle of racing season or seat selections!

Aiko

Ben Rea · Post by **Ben Rea** » April 5th, 2006, 1:17 pm

yes as he said, jumpies, my coach likes those, try jumpie pyramids... 10,20,30,40,50,40,30,20,10.....hurts like a b****. good training though, and dont over do it.

Alissa · Post by **Alissa** » April 5th, 2006, 2:43 pm

Ok, I can't help asking...what's a "jumpie"?

Thanks.

Alissa

csabour · Post by **csabour** » April 5th, 2006, 4:04 pm

i suspect he is talking about jump squats.

feet out, shoulder width.

squat to 90 degrees or more and jump up from that position.

land and come back down to the squat and repeat.

very tough workout.

Hapa · Post by **Hapa** » April 5th, 2006, 10:56 pm

csabour wrote:i suspect he is talking about jump squats.

feet out, shoulder width.

squat to 90 degrees or more and jump up from that position.

land and come back down to the squat and repeat.

very tough workout.

That would be it! Very tough workout! Careful that you use good form on these so it's not too hard on the knees.

Aiko (she not he)

Adrenaline · Post by **Adrenaline** » April 9th, 2006, 11:01 am

i wouldn't necessarily call jumpies a tough workout.
We do about 100 for a warmup every day

Neb154 · Post by **Neb154** » April 9th, 2006, 10:39 pm

A 100 jumpies not being a tough workout? I think you must be doing them improperly or too quickly because a 100, slow, controlled, and well formed jumpies is quite a workout, especially consecutively.

eyespliced · Post by **eyespliced** » April 9th, 2006, 11:02 pm

Adrenaline wrote:i wouldn't necessarily call jumpies a tough workout.
We do about 100 for a warmup every day

depends if you do sloppy novice style jumpies or 5 second jumpies (i.e. 5 seconds to get all the way down to squat position) we also do 100 jumpies for warmup usually (and they for the most part are novice style cause we don't want to get tired before we go out on the water.

Elamonta · Post by **Elamonta** » April 11th, 2006, 2:41 pm

Yeah if jumpies are done right...they hurt A LOT more!!!

fender128 · Post by **fender128** » April 14th, 2006, 7:42 pm

do some body circuits @ 1 min a piece with 0-10sec rest.

push ups
sit ups
squats
six inches
jumpies
crunches
repeat

also go running.

hope this helped