Ok What is that famous list that can make you faster?
What are these 10 points that I’m going to list that can really make you faster. It is about investing your effort and hard work on things that really matter to get faster. At the end everyone works hard and everyone does the training. We are tired of hearing the: “My team doesn’t win because there is no talent” Well the talent is important but the training approach, how you do the work, what work you do and who makes you do the work has a huge impact on your result.
Talent is overrated and coaches use that word too much to justify bad results. It is true that is easier to win with talented rowers, but is also true that a Team of average rowers coached to perfection will always beat a Team of talented rowers coached poorly.
Ok here is the TOP 10 list to print and read every day before you plan the practice or you as a rower you do your workout!
1) Rowing is leverage. Rowing is fulcrum. Rowing is about pushing against the footstretcher, blocking the lower back, connecting to the water and taking the handle to you. Pushing the boat away. The more you teach connection, the more connected your rowers are, the more fit they will get. If there is no leverage, connection to the water, there is no speed and no development of fitness on the water. Be sure you spend time to teach to your rowers that so they can move the boat, key thing to go fast.
2) To produce leverage and connection you need to seat up high, have posture. Rowing with no posture and not seating up doesn’t get you very far. If you are rowing with no posture and not seating up you are just waisting your time. The right leverage in rowing gets done with good posture and good posture requires strength and some fitness.
3) Every stroke you take, the way you take it will determine how you row and your rowing result. Doing the miles without rowing your best strokes is not the right path. To produce every day, every stroke your best stroke you need to be focus and want to do it. As a rower you need to look for excellence in each movement taking responsability of every action of your body. As a coach you need to teach your rowers to focus on their rowing and row with purpose. Purposeful practice makes champions.
4) The stationary rowing machine is a fitness machine that doesn’t simulate rowing on the water. You can get the numbers by deteriorating your form and rowing poorly. You will get a number that is a lie. Understand that what matters is moving a boat. The races get done on the water and in order to go fast on the water you need to keep your form. Don’t allow your rowers destroy their form to get a better split. Don’t repeat on the rowing machine a movement that won’t make your boat go fast. You are looking for fitness that make a boat go fast and not a rowing machine.
5) Stroke rate means nothing. What matters is speed. You don’t win races because you rate higher but because you row faster. Understand that if your boat is rowing short or not connected to the water, no matter what is the rate they will be slow. Teach them to move a boat fast. Focus on the speed and let the rate come natural. The more coordinated is the crew and the stronger it is the better the speed will be and the rate too. Reward speed and not rate. Increasing the rate at the end of the race and losing speed doesn’t get you very far.
6) To move a boat you need to develop the body to move a boat. What this means? Well if I’m lifting and erging all day long, both things don’t simulate rowing, I won’t move the boat very fast. Rowing is rowing and to row fast you need to row. Don’t lie anymore to yourself. A good erg score or lifting lots of weights won’t give you the skill required to go down the course. Spend time on the water. Develop your body to move a boat and be sure you move with the boat and flow with it and not against it. Efficient rowing is the way to go.
7) Be sure you sleep and eat properly. You improve on recovery. You get stronger after the workout is finished. How you eat, how you rest and sleep will make you stronger. If your Team is following your training program but not taking care of themselves they won’t improve as much as they could. They might overtrain, get injured and get sick. Talk to them and make them understand that you don’t win a race by going hard, all the boats go hard, but by training smarter and better than the rest of your competitors. This has a lot to do with how they recover and eat.
a) Every athlete is different, Don’t treat all the rowers the same way. They have different needs and by trying to help them individually you will get the most out of each one. Rowers are persons and they have a pass life, their own problems and struggles and each one of them gets motivated on a different way. It is up to the coach to adapt to their different variables to get the most out of each group. Every rower deserves coaching and attention. Every rower deserves an opportunity and has the right to dream big. As a rower you can also help motivate your teammates and help them to do better. You all have the same goal, coach and rowers, that is to help the Team to do well above your personal interests.
9) When you develop your training program and plan your rowing workouts, really understand what you are asking your rowers to do and why. Not because you do the training that another coach does and gets results with it, you are going to. Coaching rowing is very complex and there are many ways to get there. What all the successfull coaches and systems have is that they believe on what they do, they have generated a system of training and they understand it. Because of that they can change it and adapt it to the needs of the Team. If you just copy you won’t get very far. Ask and learn so you can eventually develop your own training program if you are not doing it. We all start somewhere and what makes us improve is to learn what we don’t know. Knowledge is important.
10) The more time you spend developing your rowers well from the first stroke the further they will get. The more important coaches are the first coaches that the rowers get. Normally these are the ones that don’t get payed and don’t have much experience. If you are a novice coach remember how important it is your job and if you are a novice rower remember how important is to get good coaching. The first paths of wiring of coordination on your nerve system are the strongest and the ones that are the harder to change. Be sure you learn to row before you go fast. Be sure you slow down the movement so your rowers can learn the movement. Going at rates when you don’t know how to row doesn’t help you that much.