Sprints and Stuff- training/questions 1k and below

[hjs]

Wonder what his erg score would be like now!

There is a video online of Laurence Shahlaei - WSM competitor, 2 X britain's strongest man and 435kg deadlifter pulling a 1:15.something 500m on a model c with almost no technique

Found it

https://m.facebook.com/story.php?story_ ... 4232247%2F

There are a good bit of such guys pulling those times. With such power and pretty ok conditioning no wonder they pull such times. But ofcourse non of those guys is natural.
Eddy hall is pretty short and heavy, not easy to pull a decent stroke, simply no room for the handle

[Edward4492]

I have to agree with Bob on the technique, looked like pretty solid sprint form to me. Looks like he's taking Shawn's approach, nicely paced monster pulls with minimal fade at the end.

And with due respect to the guys pulling 1:15, it's a great accomplishment to be sure, but I get tired of hearing how these guys could all smash the world record if they trained on the erg and improved their technique.It's a huge increase in power to get from 1:15 to 1:10. None of these guys (from what I can tell) have come close to Ross Love's 1:11.9. Ross seems to be one of the few guys that trained hard for the 500m specifically (as is Shawn as he gets ready to break the 50+ WR).

People who train and understand athletics know how much it takes to grab a second or two at the top end.

[ArmandoChavezUNC]

It's also a bit annoying, for a rower like myself, to see all the hype these people get. I'm not saying I could be that fast if I put on 80 lbs, but in my mind it's not that great an athletic feat to pull a 1:15 when you weigh as much as these guys do.

Put them in a single and have them do a 500m, then I'll be impressed.

[G-dub]

Question for the men of iron:

My strength has improved - I recently did 3 x 3 with 330 lbs trap bar deadlift and I think I have more to gain. But it doesn't seem to have affected my power on the rower to the degree that I can tell. This may be a technical flaw in my stroke, or I may be going about it wrong. Would more reps and lighter weight be a better way to train to get more power on the rower? I was going low reps and trying to go as heavy as can.

[dwalk]

I would add the "speed/explosive training" into your workouts. You can do box jumps, jump squats w/trap bar, etc.. there is an advantage to being to produce force quickly.

[Shawn Baker]

Day 9 of only meat and eggs experiment- down about 8lbs

1k wu row



So despite zero carb diet and weight loss my stroke power index continued to climb up little by little- so far so good

No time for much else today- busy week

As far as deadlifts- I would continue to work to add more weight as long as you can do it safely- jumps and other "explosive" exercises are also a good idea, again with the caveat of doing them in a technically sound and safe manor

I've got a lot of respect for someone who can go 1:15 regardless of size (especially if they can do it without drugs)

[aussieluke]

I have to agree with Bob on the technique, looked like pretty solid sprint form to me. Looks like he's taking Shawn's approach, nicely paced monster pulls with minimal fade at the end.

And with due respect to the guys pulling 1:15, it's a great accomplishment to be sure, but I get tired of hearing how these guys could all smash the world record if they trained on the erg and improved their technique.It's a huge increase in power to get from 1:15 to 1:10. None of these guys (from what I can tell) have come close to Ross Love's 1:11.9. Ross seems to be one of the few guys that trained hard for the 500m specifically (as is Shawn as he gets ready to break the 50+ WR).

People who train and understand athletics know how much it takes to grab a second or two at the top end.

I should have said with no specific skill training not 'NO technique'

[hjs]

It's also a bit annoying, for a rower like myself, to see all the hype these people get. I'm not saying I could be that fast if I put on 80 lbs, but in my mind it's not that great an athletic feat to pull a 1:15 when you weigh as much as these guys do.

Put them in a single and have them do a 500m, then I'll be impressed.

The biggest feat would be putting that 80lbs on first. Sounds easy, but would be almost impossible.

Strongman is simply much more populair then rowing.

[hjs]

Question for the men of iron:

My strength has improved - I recently did 3 x 3 with 330 lbs trap bar deadlift and I think I have more to gain. But it doesn't seem to have affected my power on the rower to the degree that I can tell. This may be a technical flaw in my stroke, or I may be going about it wrong. Would more reps and lighter weight be a better way to train to get more power on the rower? I was going low reps and trying to go as heavy as can.

Are you talking about your everyday stroke or your lowpull? Pure strenght does little for your endurance stroke, its mainly for your sprinting.

[G-dub]

Question for the men of iron:

My strength has improved - I recently did 3 x 3 with 330 lbs trap bar deadlift and I think I have more to gain. But it doesn't seem to have affected my power on the rower to the degree that I can tell. This may be a technical flaw in my stroke, or I may be going about it wrong. Would more reps and lighter weight be a better way to train to get more power on the rower? I was going low reps and trying to go as heavy as can.

Are you talking about your everyday stroke or your lowpull? Pure strenght does little for your endurance stroke, its mainly for your sprinting.

Hmm, something to ponder there. Although I am enjoying weight training and believe it's necessary to staying upright and balanced so will continue to do it, I was also hoping it would positively affect my ability to push/pull with more gusto each stroke. In other words, lifting say 200# is now quite easy compared to when I started and I can do many more reps because I've gotten a lot stronger. But I'm still pulling +/- 9.5 w/s on the rower for most everything.

[Tim K.]

G-dub, dont let yourself get shamed into keeping DF in the range to simulate OTW. Unless your actually training to perform OTW who cares where you set it? If you cant move fast enough to apply force to the wheel that is spinning too fast you have 0 chance of ever increasing your power, you have to "gear" it right for you. If you are getting stronger, but not improving your watts your machine isnt set up right for you to maximize your potential.

[G-dub]

Not at all Tim, I search for DF based on how I feel and efficiency not based on any peer pressure. I am at 112 these days which feels pretty good. Maybe bumping it some would help and might be worth exploring. But I find that going higher puts the emphasis of the stroke more into my upper body, which doesn't feel right to me. Could be that I am not getting enough out of my upper body, though.

[Tim K.]

Are you keeping your power stroke separated into the three distinct movements (legs then back then arms)? It took me months to get coordinated enough to accomplish this and I am now working on getting faster. My back is strong so I have never had any issues with it feeling strained but know I am far better off now as to opposed to when I was legs,back and arms all at once. Once the leg drive is almost done, the back motion is like a stiff leg dead lift and then the arms like a bent over row. If we had access to a force/distance graph that was worth anything this would be an easy thing to visualize.

[G-dub]

Sure, I think I sequence it right but that could always be better. In the mirror it looks right!

[dwalk]

If you take two people of equal aerobic fitness and compare them on the rower, the stronger of the two would be faster. Strength does help with the rowing stroke. If you can't pull in the 1:30s without killing yourself, no amount of aerobic fitness will get you a low 6 2k.