Ranger's training thread

[ranger]

Your legs and core move the handle just fine, doing 75% of the work before you pull with the lats, delts, etc.

You might want to give that a bit more thought

Nope.

Sounds as though _you_ should, though.

ranger

[snowleopard]

Your legs and core move the handle just fine, doing 75% of the work before you pull with the lats, delts, etc.

You might want to give that a bit more thought

Nope.

Sounds as though _you_ should, though.

At the catch, what muscles do you recruit to prevent bum-shoving?

[macroth]

Your legs and core move the handle just fine, doing 75% of the work before you pull with the lats, delts, etc.

You might want to give that a bit more thought

Nope.

Sounds as though _you_ should, though.

At the catch, what muscles do you recruit to prevent bum-shoving?

You're talking to a man who swings his back with his abs.

[Bob S.]

You're talking to a man who swings his back with his abs.

Well, what muscles do you use to come up from a deep layback (or even a moderate layback)?

Bob S.

[hjs]

You're talking to a man who swings his back with his abs.

Well, what muscles do you use to come up from a deep layback (or even a moderate layback)?

Bob S.

that is pulling them up, not what nutty was talking about

[macroth]

You're talking to a man who swings his back with his abs.

Well, what muscles do you use to come up from a deep layback (or even a moderate layback)?

Bob S.

Well, not the same muscles I use to get into that layback. You can be excused for misunderstanding ranger's convoluted nonsense, but as a general rule, if it seems to make sense, it's probably not what he meant.

We're also talking about a man who claims to have "glut" muscles.

[ranger]

You're talking to a man who swings his back with his abs.

Well, what muscles do you use to come up from a deep layback (or even a moderate layback)?

Bob S.

Sure, if you are not pulling against any forces when you swing your back, you don't need your abs.

But in (good) rowing the abs are much more engaged on the drive than on the recovery.

If not, you need to work on your abs.

The recovery doesn't work your abs much at all.

But on the drive, if you row well, you are swinging your back against 120 kg.F hanging off your arms.

O.K.

Lean over and lift 250 lbs.

Do you use your abs?

Then drop the weight by just lean over.

Did that really strain your abs?



ranger

[ranger]

it's probably not what he meant.

Indeed it's not.

I am talking about the swing of the back during the drive, not the recovery.

Who cares what muscles you need during the recovery?

Anyone can do recoveries.

Almost no one can row well (with their drives).

ranger

[ranger]

BTW, the 50 jackknives and 25 extension press ups that I illustrated in my recent videos are _much_ easier on your abs than rowing well.

ranger

[macroth]

Keep trying, sh!t for brains.

Do you ever speak to your brother, at all? In the course of your conversations, when he asks "What's up, Rich?" do you answer "I'm on the verge of setting new world records across several age groups and weight classes in indoor rowing." and does he then say "Do tell?". I would think he would be very interested by your endeavour. Have you ever mentioned your training to him, and things like "swinging my back with my abs"? How did he react?

[ranger]

Have you ever mentioned your training to him, and things like "swinging my back with my abs"? How did he react?

Lean over, legs straight, and pick up a 250 lbs. bag of sand, arms straight.

Then drop the bag of sand.

Then pick it up again, legs straight, arms straight.

Do that 3500 times.

How do your abs feel?

Are they really worn out from bending over to pick up the sand again, after you have dropped it?

Are they really relaxed when you pick up the sand, no problem at all?

ranger

[ranger]

PaulS is right.

If you are rowing well, at low drag, 10 MPS is really elegant stuff, especially if you use a light stroke, about an SPI below your natural stroking power.

This sort of rowing is challenging but comfortable, top-end UT1, and so it is great to do from day to day.

The dream of every lightweight of whatever age, I would guess, is to row 1:40 @ 30 spm (11.7 SPI, 10 MPS) for this kind of UT1 distance rowing.

And sure enough, I seem to have arrived at this now.

What is astonishing is how slow 30 spm feels when you are in a 3-to-1 ratio, as I am, when I am rowing at 95 df.

A big heavyweight rowing at high drag, who has a drive time of .75 seconds, rather than .5 seconds like me, needs to lower the rate to 20 spm to find a 3-to-1 ratio.

In both cases, recovery time is 1.5 seconds.

It is this long recovery time relative to drive time that creates the illusion of slow movement and slight effort.

A top-end UT1 pace of 1:40 predicts a 6:00 2K.

Top-end UT1 is done at 2K + 10.

ranger

[ranger]

No.

In training for rowing, you don't do a lot of core work to improve your recoveries and make them easier.

That's ridiculous.

The peak force of your stroke, which comes about 40% of the way into the drive, is achieved with your core.

That's why you do a lot of core work for rowing.

If you have a weak core, you can still row just fine.

You just give up all chance of being any good at the sport.

Rowers who are all legs and arms, like Nav, can still do various things.

But they can't row well.

They miss it by ten seconds per 500m, a mile over 60min, etc.

ranger

[ranger]

Sure.

From a sitting position, if you swing your back with no resistance hanging off your arms you don't need your abs.

But that has nothing to do with rowing.

That's called a crab.

You let go of the oar.

ranger

[ranger]

Back in 2002-2003, when I was rowing badly at max drag, top-end UT1 was 1:48, which predicts a 1:38/6:32 2K.

And indeed, back then, when I was fully prepared to race, 6:32 was my most frequent score for a 2K.

Now that I am rowing well at low drag (95 df.), has my top-end UT1 become 1:40?

Wow.

That would be astonishing.

I am a 60s lwt.

A top-end UT1 pace of 1:40 predicts a 6:00 2K.

ranger