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Practice English Speaking&Listening with: Orangetheory Fitness - 2000m Row Benchmark Prep Video

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What's up Orange Nation, Coach David Joniak here. Just wanted to give you guys

one more video before we jump in to the king of the benchmarks, the 2000 meter

row. I have plenty of other videos I've posted prior to this page and other

pages but this is going to be some additional tips just additional tools

for your arsenal. Before we get ready for it, I'm here in New Zealand so we're

doing the 2k tomorrow a lot of my friends back home we're gonna be doing

it in two days so give you guys plenty of time to prep make sure you guys get

plenty of sleep plenty of rest don't go too hard on a workout between now and

then and of course make sure you guys carb up. The most important thing and I

know I sent this in my last video I'm going to just reiterated as well is positioning.

The three points of contact so the very first thing you should ever do

when you get on a rower whether it's before a benchmark class or a regular

class is set up your footplates. So we all know there's three

points of contact there are the feet the seat and the hands all right so hand

seat pretty simple but still want to focus on that as well I suggest the

first thing you do when you sit down is sit on your sit bones.

all right the bony part of the butt another good way that I like to tell

members how to sit is they should be able to put the palm of their hand on

the seat behind them all right so you can probably see how I'm doing that, palm

of the hand should be able to fit on the seat behind you but you shouldn't be so

far forward that it's going to slip out from underneath you all right so this is

going to allow you to sit in the upright position it's also going to allow fewer

issues with your lower back and your hips you'll get a little more range of

motion and mobility that way so you'll be able to maximize that 20% power from

the hips all right that hip swing we always talk about. Now first thing we're

going to do once we sit down press the on button to turn it on. We should have

your 500 meter split time with that 2000 meter countdown all right but before we

get into that we're going to adjust the foot plates so I have mentioned this

before for all of my friends back home in the US you want two inches of your

shoes showing above the strap it's about that much my friends in New Zealand and

other places you want 5 centimeters all right so I wear a US size 12 shoe so I'm

have two holes showing in the orange all right so I'm going to adjust those down

put my feet in and just double check all right now

I have when they're tightened about two inches showing above the strap now

here's another tricky thing if you see that strap I can make it look like two

inches without it actually being two inches so let me show you what I'm

talking about all right let's say I bring this up to

four I just added two holes in the orange and now I'm going to put my foot

in and now we have to straighten it again now notice there are still two inches of my

shoe showing above the strap now look at what I did to the strap that is not

perpendicular to the strap hole all right it is now pulled forward so it's deceiving

so make sure that when you do this and you look for those 2 inches or 5

centimeters of the shoe showing about the strap that that strap is

perpendicular to the footplate alright the lower the better because we're pressing

through the forefoot the balls of feet it's going to go basically energy

transfer from the forefoot the mid foot to the heels

alright think about it like four different exercises it's a jump squat

first alright when we do a jump squat are we jumping up through the heels no

that looks weird right we're jumping up through the forefoot alright

so that's where you get your six inches of power alright that is the first six

inches of the stroke but then as we press through the forefoot we press

through the forefoot your heels go down and now we're pushing through the

legs alright so think press through the forefoot or the balls of the feet press

through the legs now my heels are down swing through the hips pull through the

arms. My friend, Coach Morgan likes to say push the elbows back which is also a

great cue because remember this is a push exercise not a pull exercise

alright so with that being said now we've got the feet set up all right we

want the last point of contact to be the hands all right you want to make sure

you have a wide grip this is going to give you more control over the handle

and it's also going to engage a larger portion of those back muscles all right

which are the biggest force of that pull don't use that word too much all

right but with that you also want to make sure they have a loose grip if

we're tensing our grip we're grabbing that handle we are now flexing

our forearms our flexed forearms, is blood flow to the forearms going to make us row

faster no so we want to make sure that this is loose we want to turn off as

many muscles that aren't going to contribute towards of success because

any muscle that's turned on is pulling blood flow from the heart

which could better be used the legs hips the back all those different places that

actually contribute to the drive all right now here's another fun thing it's

all about having length all right and that is effective length so a lot of people

think oh if I want to lengthen out my stroke I'm going to lean further back

but this is sacrificing energy because it's going to waste so much energy and

time to come all the way back forward all right and then length

on the other side they think they want to get their heels up and crunch their

back alright that's not effective length either right you are losing power you're

having little leaks of energy all right going through all those vertebraes all

those bent joints all right now one way to cheat for good length is by extending

the handle

just like that you can still pull 400 500 600 700 Watts holding the handle like

this but look at that extra length that I'm getting right here this is holding

the handle so have that loose grip I just gave myself an extra

two inches an extra five centimeters all right so with that being said those are

the three points of contact now to show you what I have on this board this is

gonna be some new stuff for ya all right so first off you guys have always

heard me talk about plus 1 plus 0 plus 0 minus 1 all right for any of you that

don't know what that means that means you want to have one pace to win

the race you want to have your 2000 meter row broken down into four quarters

so for 500 meters the first 500 meters is going to be your

slowest but not very slow that's going to be just one second slower than your

average pace then once you get to that 500 meter mark you're just gonna add a

little more pressure maybe increase the stroke rate by one and you're going to

look for your overall average pace so let's say you're doing an eight-minute 2k

you're gonna be looking for a two-minute split time on the clock right

there for that second 500 and same for that third 500 your first 500 would

be like a 2:01 and once you get to the last 500 you're

going to just add a little more pressure you're gonna bring it down to a 1:59 all

right so that's where that plus 1 plus 0 plus 0 minus 1 comes from all right now this

is the best race plan if you are just a brick wall up here but we all know that

the 2,000 row is a mind mess all right it gets a lot of us it gets in our head

so if you are psychologically sound physiologically this is going to be the

best way to do it because you're going to have a steady increase in your heart

rate throughout the entire process however if maybe that psychological

aspect gets to you this is the psychological way to performer a 2k

which a lot of even elite rowers do and this is actually the most popular

thing for elite rowers to do while on the water of course racing a 2k on the

water when you're actually having other boats next to you and you can see them from side to side all right that's

where there is a little bit of strategy so it does demand a little more of a psychological aspect to a 2k on the

water all right but it still can cause a lot of that mental motion on the rower

so this way we do a different plan we do minus 1 plus 1

plus 1 minus 1 so once again let's say we're doing an eight-minute 2k you look for a 1:59 for the first 500 meters so a little faster than your average intended pace and then once you get to that 500m mark you can actually

slow it down but remember when we say slow down speed up it's very subtle.

Think about a car shifting in traffic all right if you're going 70

miles an hour and then 40 miles per hour back and forth those shifts in speed are

going to demand more energy from the engine

same thing with shifts in speed when you're rowing when you're running when

you're biking anything so that's why that one pace wins the race is the best

thing for anyone of any level to do all right now back to this we're not

shifting much all right a two second shift is not a big shift to really

affect a 2k all right but the nice thing about this is psychologically it

gives us a leg up on our average pace because let's say that you're going for

an eight-minute 2k all right that 1:59 is going to give you a projected finish

time of a 7:56 so you're already ahead of your goal all right and then you get one

of the two worst 500 meter parts out of the way early all right and then of

course that middle 1000m which usually is the most psychologically demanding

gets to be just a tad slower alright just right under race pace so that would be

a 2:01, 2:01 and then you drop it again just like on the other one 1:59. Those

are the two different race plans and you gotta take the nice hard look in the

mirror and ask yourself am I ready for the physiological race plan or do I

still have some demons that show up maybe about halfway through that row to

where the psychological race plan would be a little more beneficial now last but

not least all right there are a lot of different questions on how fast or what

stroke rate my cadence should be alright so I've broken it down right here so

let's break it into the four different categories novice rowers all right

you're still new drawing or you consider yourself new to rowing I'd say

anywhere between 24 and 28 strokes per minute for your 2000 meter row if you

consider yourself intermediate maybe you've taken a couple dozen classes but

you didn't still don't see yourself as a standout all right maybe with endurance

or form alright I'd say probably average, then

between 26 and 30 and notice some of these stroke rates overlap that's not a

big deal. You want to have a bit of a range all right now if you consider

yourself advance alright you have pretty good endurance all right these

are gonna be more of our standouts if you will. The people that have a little more

endurance the people that are a little more comfortable on the rower and

understanding how it all works I'd say somewhere between 28 and 32 all right

and then lastly are the elites all right these are members that have

either done rowing before Orangetheory members who have been doing Orangetheory

for a very long time that have probably sat in on a couple of rowing

workshops or have some sort of athletic background in an endurance

sport all right that's where I would suggest probably 30 strokes per minute

or higher all right when you're looking at actual elite rowers they're going to

be ranging anywhere from the 30 so really like 38 39 on a 2000 meter row

I'd say your average stroke per minute for an elite male rower is about 34 or so

and that holds pretty true to a female rower as well I'm going to show

you one last thing before we wrap up this video I know it's pretty long and

that's what if you can't get a full stroke there could be a couple

different reasons maybe we don't have the flexibility in our ankles

flexibility in our hips maybe we're pregnant or maybe we just have something

in the way that's not letting us get to that full

catch position so obviously we want to go back to about a one o'clock or 11

o'clock angle you could also say to 30 degrees and then on the way forward

you want to come forward the opposite direction to about 30 degrees forward or one

o'clock so I think from where the camera's looking at me

eleven o'clock back one o'clock forward all right and my shins are vertical all

right knees over the ankles all right and I have that nice ankle mobility some

people in order to get up here they're gonna have to raise her heels but we

don't want to raise the heels intentionally. The lower the heels can stay while

still hitting that vertical angle the better it's going to be all right so

anyways I'm able to take that whole stroke I have that flexibility but for

those who don't all right for those who they come up here and they start

rolling their spine all right lack of mobility in the hips or somewhere in

the spine what I'd like you to do is just take 3/4 strokes or even 1/2

strokes and think about keeping your heels planted the entire time that way

we're not giving up that 20% from the hips all right so if that's the case let's

say there's something that's keeping us preventing us from taking a full stroke

just look like this; heels down you're still leaning forward, you're still leaning back

all right this might also increase your stroke rate a little bit that's okay

just make sure we're still pressing through the forefoot pushing through the

heels and the legs swinging through the hips pulling through the arms all right

we do not want to give up that hip swing so remember we want to lean and swing

all right lean forward to one o'clock, lean back to eleven o'clock

all right so pretty long video, hope I didn't bore you

guys but that's all I got. If you have any questions go ahead and share a

comment, direct message me, and of course please LIKE, SUBSCRIBE, and SHARE. I really

appreciate your support, best of luck, you guys are going to crush

this to 2k.

The Description of Orangetheory Fitness - 2000m Row Benchmark Prep Video