Effective Rowing Technique: Technical Steady State Row Along - Proven Drills for Faster Times

Warm Up
Pick drill 4 minutes (1 minute each stage, arms, arms and body, ½ slide, full slide).
Row steady at 20 - 24 spm 4 minutes
2-minute water break and stretch
Work
1 minute of drills, 2 minutes of rowing [
Release, Extend, Rock, and Row x 2 (6 minutes) - body prep
Pause at body over x 2 (6 minutes) - body prep
Alternating body over x 2 (6 minutes) - body prep
Pause at ½ slide (6 minutes) - slide control
] - 24 minutes
5 - minute steady state 20 spm to 24 spm
Access the Google Doc Protocol for this training session:
docs.google.com/document/d/1E...
For personalized rowing training plans, please visit here:
www.coachbergenroth.com/onlin...
I offer training plans on the ErgZone platform here:
www.coachbergenroth.com/ergzo...
Rowing Technique and Force Curve Analysis Offered Here:
www.coachbergenroth.com/video...
Download My Remote Coaching App. I use this to facilitate real-time coaching/data transfer with the Concept 2 PM5 monitor to ensure my clients receive the highest levels of feedback.
www.coachbergenroth.com/remot...

[@mict450]

Great video! Always good content on your channel. Thanks very much.

[@Neil_Bergenroth_Rowing_Coach]

Thanks for the feedback and for the note of thanks, it is all greatly appreciated.

[@Bob-Karuhanon]

Awesome thank you so much, could this also be a warmup?

[@Neil_Bergenroth_Rowing_Coach]

Yes, a longer warm up for sure, but it could serve that way. Thanks for commenting!