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Alicia R. Clark
США
Добавлен 19 апр 2019
Indoor rowing is one of my passions, along with strength training. With a combination of both, you can get an awesome workout and love it at the same time.
My work is dedicated to helping others gain strength and confidence using indoor rowing and strength training. There are endless possibilities to use weights and rowing together. Whether its separate training or on/off machine style, I can help you move safely and enjoy your workouts.
As a trainer, I offer 1:1 coaching, and other programs and services available on my website.
My work is dedicated to helping others gain strength and confidence using indoor rowing and strength training. There are endless possibilities to use weights and rowing together. Whether its separate training or on/off machine style, I can help you move safely and enjoy your workouts.
As a trainer, I offer 1:1 coaching, and other programs and services available on my website.
The Best Way to Go Up and Down in Stroke Rate
The Best Way to Go Up and Down in Stroke Rate
Просмотров: 706
Видео
How Much Should I Be Lifting?
Просмотров 148Год назад
Learn how to use percent effort and the amount of rest to judge how much you should be lifting. Some definitions that weren't included in the video: Supersets: Two exercises paired together. You do exercise A, exercise B, then rest. Single: one exercise with sets x reps. You do exercise A, then rest. Tri-set: Three exercises grouped together. You do exercise A, then B, then C, then rest. Access...
Choosing Your Goal Split for Indoor Rowing Workouts
Просмотров 412Год назад
Choosing Your Goal Split for Indoor Rowing Workouts
Movement Prep: How to Warm Up for Lifting
Просмотров 285Год назад
Movement prep free download: www.aliciarclark.com/movement-prep-freebie/
The Sticky Catch Drill - with a twist!
Просмотров 1 тыс.Год назад
The sticky catch drill is a great drill to help understand the connection at the catch in your rowing stroke. Here's a different way of doing it that you may have never seen before.
Do's and Don'ts of the Rowing Finish Position
Просмотров 1,3 тыс.Год назад
Come and see what your rowing finish position should look like. Then, learn what to watch our for when taking a look at your own stroke. Wanting to learn more and using video to review your own stroke? Check out Revamp Your Rowing: www.aliciarclark.com/ryr-waitlist/ Chapters 0:00 Intro 0:21 Proper Form 1:24 Incorrect Form 3:20 The Why 4:06 Recap 5:10 Thanks!
Understanding the Concept 2 Rowing Machine Monitor
Просмотров 5 тыс.2 года назад
Learn about the units and screens in the C2 monitor after you hit "Just Row". To learn how to set up a workout, check out this video: ruclips.net/video/wVaFKm33lfo/видео.html To learn more about looking at your force curve, check out this blog post: www.aliciarclark.com/using-force-curves/ Chapters 0:00 Intro 0:19 Main Screen 1:08 Your Split 1:48 Units Button 2:44 4 Row Screen 4:17 6 Row Screen...
Setting Up Workouts on the Concept 2 Monitor
Просмотров 1,5 тыс.2 года назад
Learn how to set up and program workouts into your Concept 2 monitor. Chapters 0:00 Intro 0:26 Main Screen 0:41 Standard and Custom Lists 1:42 Rerow 1:57 Single Distance 3:37 Single Time 4:15 Single Calorie 4:34 Intervals 9:41 Wrap Up
5 Essentials for Rowing a Marathon
Просмотров 1,8 тыс.2 года назад
Getting ready for a long row? Here's 5 things to make sure are close by to help you get through it. *no paid partnerships are in this video. Only recommendations based on experience Chapters 0:00 Intro 0:30 Hydration 1:13 Snacks 1:39 Entertainment 2:03 T-shirt 2:28 Towel 3:02 Extra Tips 5:39 Thanks!
3 Things to Do to Warm Up for Strength Training
Просмотров 1172 года назад
Not sure what to do to make sure you're warmed up enough for the lifts? It's a lot easier than you think. Chapters 0:00 Intro 0:17 Get Warm 0:44 Movement Prep 2:03 Warm Up Sets 2:50 Recap 3:10 Thanks!
4 Things You Should Be Doing in Your Rowing Warm Ups
Просмотров 6312 года назад
Check out 4 simple steps to warming up for your rowing workouts. What else do you want to know about rowing? Comment below! Chapters 0:00 Intro 0:18 Active Stretching 1:17 Drills 1:41 Some Rowing 2:02 Power 10s 2:20 Warm Up Length 3:58 Recap 4:27 Thanks!
Combining Strength Training and Indoor Rowing
Просмотров 2,6 тыс.2 года назад
Made this when I was an ambassador, but I'm a Master Instructor now! Learn some tips on how you can combine a strength training program with a rowing program in this video. Check out RowStrong! go.ucanrow2.com/a/2147508620/Mpc6JuM6 Looking for something closer to 1:1 training without the 1:1 price? Check out my program LiftnRow! www.aliciarclark.com/liftnrow/ Chapters 0:00 Intro 0:18 Disclaimer...
5 Signs You Need a Rest Day from Rowing
Просмотров 1 тыс.2 года назад
Here are 5 signs you may need an extra rest day. This isn't for if you feel like you are lacking motivation. This video is for you if you're wondering if you need to take more time for your recovery. Chapters 0:00 Intro 0:18 Disclaimer 1:18 Exhaustion 2:10 Suffering Splits 3:18 Aches and Pains 4:00 Your Emotions 5:16 Motivation Slump 6:28 What to do 10:59 Thanks!
3 Tips to Get Faster Splits at Lower Stroke Rates
Просмотров 5 тыс.2 года назад
If you want faster splits, that means having more power per stroke. In this video I have two technique tips and one power tip to help you get there. Video references: Reverse Pick Drill Follow Along: ruclips.net/video/pNsTGTKt6-Q/видео.html Pause Drill Follow Along: ruclips.net/video/ZmDzIXtR1Q0/видео.html MetROWnone app: apps.apple.com/us/app/metrownome-a-rowing-metronome/id561712660 Chapters ...
How to Get Motivation to Row!
Просмотров 2072 года назад
Motivation can be hard to come by. In this video I go over some tips to help yourself get enough motivation to get that workout in. If you're looking for a rowing community, check out my free FB group, Indoor Rowing for Women: groups/indoorrowingforwomen 0:00 Introduction 1:07 Community 2:32 Accountability 3:17 Your "Why" 4:51 Access to Machine 6:06 Warm Up First 7:24 Recap 8:22 Th...
Follow Along Rowing: Cut the Cake Drill
Просмотров 7532 года назад
Follow Along Rowing: Cut the Cake Drill
Follow Along Rowing: The Reverse Pick Drill
Просмотров 4482 года назад
Follow Along Rowing: The Reverse Pick Drill
All About Damper Setting and Drag Factor
Просмотров 6 тыс.2 года назад
All About Damper Setting and Drag Factor
Hand position is important.
how do you set how many intervals ? so say 10 - or can I just end when I get to 10?
Excellent explanation....thanks
Excellent!! What I usually say to myself to keep in mind the chain level is “The shortest distance between two points is a straight line “ if I start doing weird stuff then I won’t be efficient 😅
I appreciate your videos because you communicate the proper form well, and accompanying demonstration. 👍🏽
Great timing for me! Irritable and sore today-one thing I notice is an elevated HR when doing UT2-yesterday it was much too high. Either a sign that I'm over training or coming down with something-hopefully just need a rest day. I find a walk and/or foam rolling/stretching/sports massage really beneficial.
Thank you, Alicia! I enjoy 1 hour workouts at a damper setting 4; I feel great afterwards. Thirty to 45 minutes, I usually set it to between 5, 6 and 7.
Thanks for the advices
Thanks a lot for this useful video
very good indeed
Not totally accurate. Calf muscles are not being employed. Thighs and Butt muscles yes! Think of cycling. Those are our most powerful muscles. Even while cycling calf muscles are used only to stabilize.
Thank you 🙏
Nicely done..
Thank you for the video
Thank you for the video
Hi Alicia Thankyou for your informative video it has been a great help. I have keiser spin bike I have been using for the past 3 years with a Polar H10 heart strap. I have been able to reach my Max BPM easy. I have purchased a concept 2 rower at the end of a 5000 metre row I am exhursted but have not hit my max BPM Heart rate only 90%. How can I achieve a higher BPM? I currently use the concept app and the phone to display the workout. To see the I will be using the display on the concept 2 and the phone with polar flow to show heart. I would like to see a video trainning on the rower using a polar H10 with the Polar flow. Keep the video comming Rex
Îs the xterra Rower a good machine
I don't know much about the xterra. Taking a look at their website, it looks like they have different price points, but for what that price point is I would recommend a Concept2 instead. Much more robust and better value long term
I rowed my 1st marathon on a whim: A buddy was running the NYC marathon and I rowed while watching his progress on an app. That was my entertainment and inspiration. I also had a 32oz thermos and a towel, but nothing else, as I decided to keep rowing only because he kept running, and running it is harder. No way I could run one on a whim. I got a decent rash from wet, rubbing arm pits. And my legs started cramping towards the end if I didn’t alter the stroke some. Go for it!
6:17 you touch on it a little here. My question is how are you returning to the catch position without straps? Especially if you need to return quickly? Are you using a downward force on your heels as you bend the knees? My rower is fairly level, so I’m trying to understand the magic of this technique. Thanks
To return to the catch, it takes core strength to go from leaning slightly back to forward at body prep. Hitting body prep is the important part because once you're there you pull yourself up with your hamstrings instead of the straps. Feet out rowing will be very hard at anything above 24spm, so I recommend staying below that. If you need to row above 24 spm, then I'd do feet out rowing as a warm up drill and do the work above 24 spm with straps. That's more for safety than anything. At high enough rates you're going to use the straps somewhat. What's important to learn is not to rely on them.
@@AliciaRClark Thanks for taking the time to reply! I’m new to rowing and have really been enjoying it. I realize this is an advanced technique, but became interested in it because another you tuber suggested relying on the straps is bad for your hips. Thinking about it more, he’s probably referring to driving too hard then using the straps to keep you from flying back or slow your momentum. I hadn’t really depended on them that way too much, but I have been depending on the straps to pull me back in recovery. Which hopefully isn’t as bad. It just made me concerned as a new rower that I’m hurting myself. Since everything is getting worked and is sore! I’m glad I found your video, it was very helpful. Your reply is also insightful. I took time to slowly practice/ focus on my technique and see how the core comes into play during recovery and believe I now get it. Thanks again for your time.
This just happened to me this morning. Only did 20 minutes instead of 30... thank you for easing my guilty conscience.
Thank you a lot, it's very pleasant to listen to you talking. I came here to be able to set up force curve, now I can't wait the next training session. And my question: what do you think, how much is the maximum time (between 25-29 strokes per minute) it makes sense to row in one session? I'm looking for a workout which provides a long and constant load instead of peaks and lows to cure my asthma and rowing seems to be the good one as I can't swim and cycling is not my piece of cake.
It sounds like you're looking for a steady state row? This is an effort level that you can maintain for over 20 minutes (and up to an hour). With steady state, I recommend a stroke rate of 18-20spm. That probably sounds super low to you right now. I would start at 25spm, and try to lower it bit by bit by focusing on a hard drive and relaxed recovery. Your recovery should take longer than your drive, and you should be able to get an extra breath on the recovery at steady state pace. Use your current average pace for a reference on what split to start at to be able to maintain without highs and lows.
Hi ms. clark ! I have been strength training and running for years but a few weeks ago i began using the concept 2 in my gym and i love the workout. i'm disappointed my stroke rates are around 28 but my split is over three minutes 15 seconds ! When i push with my legs it feels almost effortless. i set the drag around 115 to 120 and the damper is 5 1/2. would you please toss a bit of advice my way please ? i have no trainer and i'm groping around in the dark ....
While pushing with the legs, think about bringing the handle with you. Your upper body should feel like it's activated even though you're not pulling yet. To get the split down, you can try something like saying "drive" in your head during the drive (think STRONG), and "recovery" during the recovery (think relaxed). The added syllables in recovery help slow you down. If you're still struggling with this after a while, I do offer 30 min Zoom sessions and I know I could help you out. Let me know if that's something you're interested in and I'll drop the link.
@@AliciaRClark Thank you very much ! I'm looking forward to trying your advice..
Hey ! You advice is working Concentrating of my leg push chopped my split almost instantly to under 230, which is good for me..I'm up to 30 minute workouts but I still strive for improvement I'm 65 and my recovery time is so slow these days but I seem to like rowing alot..it fels like a good workout and I'm back to feeling excited about the gym..thank you !
@@mwgreen9 That's so exciting to hear! Thank you for the update!
Thank you Alicia! I really like your videos - very insightful and you break the content down so it's easy to understand. Keep up the great work.
Thank you, Mark!
Do you have a video for explaining RERow?
Not yet! But that's a great idea. I'll add it to the list.
@@AliciaRClark Anything new?
@@adyanadelatorre1364 I haven't added anything new here yet. I do have some more content over on Instagram. I'm currently pregnant so videoing has taken a backseat in this season on my life.
I was looking for more examples of horizontal pulling workouts.
What’s the best setting for burn fat for a beginner pls?
For burning fat, the setting (I assume you mean damper setting) won't determine fat loss. My recommendation is to set the damper around 4. The damper is like a gear. With that said, how hard you work will determine the calories you burn. As a beginner, the first step is to increase your time on the machine at a steady state pace (sweating, but can have a short conversation). Then, you can start different interval workouts to improve your endurance. A better endurance allows you to work out harder for longer, which in turn burn more calories.
Love your training Alicia. I am adopting your techniques and it is just VERY GOOD. Thanks for your video
Thank you! I just recently discovered this channel. I am going to watch all your video's, because I am preparing myself for my first rowing marathon next year march/april. So I need all the tips and tricks. 😃
You're welcome! and good luck with your marathon training!
Excellent!!! Thanks so much!
you're welcome!
Thanks- very easy to understand your video.
Good to hear! Thank you for the feedback
Thank you for the tips. 🙏
you're welcome! Thank you for watching my videos!
Excellent, thank you, it did give me a laugh when I initially thought it was some Scandinavian technique that I'd never heard of 👍😊
This is very useful. Thanks!
Thanks 🙏
Love the Model C! Kinda rare these days.
That is so nice. Loved it and my rowing skills are improving. When I started adopting your technique, I feel that rowing is the best cardio with less stress on knee and great exercise to the core. Amazing.....
Needed this , thank you Alicia !
You're welcome! Happy to help
Alicia You have the excellent skill of being able to explain concepts clearly and in plain down to earth language. I now understand drag factor and how to use it across different machines. Thank you 🙏🏻
Thank you, Maria! I appreciate the feedback and I'm glad I was able to help you.
Really good and informative..
Thank you, very helpful.
Thank you. I like that I don’t need a lot of equipment.
Thanks a lot for the advice. On Sunday, May 1, I starts in my first marathon. All the best from Poland :)
That is an excellent one. Liked it. After watching your videos on rowing, I love rowing. Thanks
Thank you! I'm glad you're enjoying your rowing!
Rowing technique well explained. Loved it....Thanks a lot Alicia
thank you!
Nice job, Alicia. Keep it up. Subbed.
Liked the video....Well explained Alicia and I am following your tips everyday when I go to Gym. Thanks a lot..
Thank you! and glad to help!
Thanks for explaining drag factor guidelines for women . As a beginner, was wondering why I was burning out a bit early. Have been setting my drag factor at 130-135. Will try 100-110. Thanks again . And love the bike analogy
You're welcome! I hope that helps and let me know how it goes
What benefits can you get from rowing in the 8-10 damper setting ranges periodically?
It can be beneficial to put the damper at 8-10 when doing the reverse pick drill. It can help you feel connected at the catch. Once I start rowing full strokes I reduce the damper back down. The other time I'll put the damper that high is when doing a damper workout. These workouts move the damper all over, from 1-10, so you can find your most efficient setting. Most people nd up being the most efficient from 3-6 depending on your power. Other than than, there's really no need to do long pieces with the damper at 8-10.
@@renattkv451 what I mean about efficiency here is the setting that allows you to get the best split at your musculer or cardiovacular effort level. A better split is also better watts, they go hand in hand. You could reach failure at a 3 as well as a 6, but how your body responds to a 6 will be different. You'll get worn down faster at a 6 because it's heavier now. For something like a single 2k, you could hang onto a hard effort at a 4 or 5 pretty well. A 3 may have you spinning your wheels and struggling to push with the power you have, which is why you didn't reach failure
Thanks for the tips.
you're welcome!