First of all, if you train with a dynamic rowing machine such as the ROWPERFECT or the Concept2 on Slides, you must now do what you hate, that is to train without slides and shelf your ROWPERFECT until after your indoor regatta. If you are part of the few lucky ones who live close to a ROWPERFECT sanctioned indoor championship then don't worry about rowing the stationary (primitive) way. In my opinion, rowing stationary is more like torture than enjoyment.
There is a workout that trains the power per stroke very well: Consult your physician before doing any exercise then try this at home!
Push six times 3 minutes with 3 minutes rest in between. The stroke rate is to be kept no higher than 20 strokes per minute. Increase your resistance by 2 to 4 on the Concept2 scale. Push as hard as you can. Make sure that you support your lower back when you row. Keep your arms straight during the leg drive.
You will notice your power per stroke increase dramatically after one month. Do this workout once to twice per week. By keeping the stroke rate low, you avoid accumulating too much lactic acid. Have fun let me know how it goes.
Remember that I sell indoor rowing workouts that show proper rowing technique. All the best and happy new year!
Xeno
Olympic gold and silver medalist, men's single scull
Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.
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