Hi, I'm a scrawny junior lightweight with a little bit a running experience and absoloutely zero lifting experience.
I can pull just under 7 minutes on my 2k, but my max pull is only 1:32. How can I improve on that?
thanks.
improving low pull
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Rowan11088
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- Joined: September 25th, 2007, 12:24 pm
Honestly, I wouldn't worry about it. I wouldn't predict anything lower given your 2k and lightweight status, and I doubt it's holding you back. Especially so given that you need to maintain weight, and the easiest way to boost your low pull is to bulk up some.
That being said, if you're determined, I'd recommend doing power work on the erg, which is compatible with keeping your weight constant. That means doing your steady state at as low a rating as you can handle, maybe upping the damper factor as well. You want to develop your individual stroke power without raising your split, ideally.
That being said, if you're determined, I'd recommend doing power work on the erg, which is compatible with keeping your weight constant. That means doing your steady state at as low a rating as you can handle, maybe upping the damper factor as well. You want to develop your individual stroke power without raising your split, ideally.
Low Pull: 1:15, 500: 1:26, 2k: 6:36, 6k: 21:24, 10k: 36:58
Low pull is realtively meaningless regarding the 2k.
Your 2k isn't bad for a lwt junior.
If your target is to improve it, you should focus more on longer distances (5-15k) and interval work.
If you are interested, there are several training plans to follow, i.e. Wolverine Plan, Pete Plan or Interactive Plan.
You will find loads of information about them in this and the UK forum.
If you are interested, I can give you some links.
You are right that your low pull isn't very fast (if you do a sub7 2k, you should be able to maintain about 1:30 for 500m)
So, if you want to try a low pull anyway, be careful and don't hurt yourself!
Warm up well and be gentle to your back. Then its much of a technique thing, with no meaning for a 2k.
I would do it with maximum Drag factor, and footplates as high as possible (all holes showing).
Start rowing at a high pace, and then shorten your stroke and do about 10 strokes as hard as you can at maximum rate and about half slide. The erg probably will start moving around, and the chain will go clank-clank-clank... not a very nice thing to watch/listen.
The pace you can maintain for about 3 strokes is what I understand as a low pull.
Have fun; again, be careful, and let us know how you do, specially regarding your 2k!
Your 2k isn't bad for a lwt junior.
If your target is to improve it, you should focus more on longer distances (5-15k) and interval work.
If you are interested, there are several training plans to follow, i.e. Wolverine Plan, Pete Plan or Interactive Plan.
You will find loads of information about them in this and the UK forum.
If you are interested, I can give you some links.
You are right that your low pull isn't very fast (if you do a sub7 2k, you should be able to maintain about 1:30 for 500m)
So, if you want to try a low pull anyway, be careful and don't hurt yourself!
Warm up well and be gentle to your back. Then its much of a technique thing, with no meaning for a 2k.
I would do it with maximum Drag factor, and footplates as high as possible (all holes showing).
Start rowing at a high pace, and then shorten your stroke and do about 10 strokes as hard as you can at maximum rate and about half slide. The erg probably will start moving around, and the chain will go clank-clank-clank... not a very nice thing to watch/listen.
The pace you can maintain for about 3 strokes is what I understand as a low pull.
Have fun; again, be careful, and let us know how you do, specially regarding your 2k!
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PaulS
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Fixed.ancho wrote:Low pull is relatively meaningless. (Enunciate the 'period')
Have fun; again, be careful, and let us know how you do, specially regarding your 2k!
Erg on,
Paul Smith
www.ps-sport.net Your source for Useful Rowing Accessories and Training Assistance.
"If you don't want to know the answer, don't ask me the question."
Paul Smith
www.ps-sport.net Your source for Useful Rowing Accessories and Training Assistance.
"If you don't want to know the answer, don't ask me the question."
well, i've been on my own bastard version of the Pete/Wolverine plans for a little while now, so I guess I'll just continue to work on those things rather than worry about strength.
Thanks, I guess I was looking for a quicker solution to cutting down a few seconds, but I guess hard work is all that'll help...
Thanks, I guess I was looking for a quicker solution to cutting down a few seconds, but I guess hard work is all that'll help...
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George Dunning
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almostflipped
- 1k Poster
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One thing I would recommend is if you strength train always end with an erg piece. I had read awhile back that finishing strength sessions with sport specific movements (ie: rowing for a rower, biking for cycler, swimming for a swimmer, etc...) increases the neural adaptations (ie: it teaches your nerves how to use the strength you are building). From my experience working out and with athletes I've coached this has proven true. It isn't a magic pill by any means but a 5-10 minute SS piece on the erg with a 2-4 power tens thrown in did appear, IMO, to make training more effective.