Carlos Dinares will show you direct from the Oval ring in Vancouver BC his experience with Mike Spracklen presentation on how to use the erg to get the best performance on the water.
I enjoyed very much the chance to learn first hand from one of the top rowing coaches ever. Mike Spracklen understanding of development of rowing power and positioning of the body is amazing. He got us all on a room with few ergs and gave us a lesson on how he uses the machines to develop water speed. He was very simple and clear. His 2 tips were posture and acceleration.
Mike focus on the acceleration of the flywheel. He likes his rowers to listen and feel the speed of the wheel. The higher the noise of the wheel the better. Mike is a big believer that good posture and good acceleration on the erg are key factors to good performance later on the water. He likes his rowers to relax on the grip to don’t lose efficiency on their stroke. As the power and intensity goes up rowers normally get tens on their grip and that goes to the different body parts making the movement less efficient. He likes to give direct feedback to his athletes on where to relax and how to achieve relaxation. He says that just telling them to relax doesn’t help them to know what to do. They need direct instruction on how to achieve it. The more relax they are the easier they can link all the body parts and the better they can produce acceleration. Tension takes power away from them. He likes to give instruction on what they need to feel and how they can get lenght and he let them figure it out. Spraklen is a believer of power, lenght, relaxation and acceleration. He coaches his rowers to overlap their body segments to become more powerful. He knows about the power of the body swing and takes advantage teaching his athletes to use it well. He wants the rowers to concentrate to be fast to catch the water, flywheel because he says that the earlier you catch the load, the longer you can push the boat and the more time you have for your recovery, giving you all that a good ratio. He doesn’t like his rowers to stop at the frontstops, he wants them always moving continuous. Mike Spraklen wants his rowers to have their body set and ready well before they get to the catch. He wants them ready to catch and produce good power and acceleration without waiting around.
I’m so thankful to have had the chance again to learn from the best. Mike Spraklen is all about winning. He is the best at what he does. This is why he has developed crews to win Gold medals at the Olympics. Thank you again Mike!
Warm up 5 minutes easy rowing @ 20 stroke rate
Do 1 x 30 minutes @ rate 20
Do 3 full start of 12 strokes
All the strokes are at MAXIMUM PRESSURE and the suggested stroke rate.
Rest 2 minutes after each piece.