Rowing Strength

8 Studies That Prove Rowing is for Every Body

https://www.instagram.com/reel/CxYJ1kTx-34/?igshid=MWZjMTM2ODFkZg==

___ 8 Studies that Prove Rowing is for Every Body ___ Comment below if you agree! 👇 ___ @assaultfitness #assaultrowerpro #rowing #rowingstrength #movement #performance #recovery #fitness #youthrowing #rowingfast #rowingwell #rowingpower #rowingrelated #worldrowing #rowingcrew #concept2 #rowingtraining #rowinglife #rowingworkout #rowingispassion #rowingboats #rowingpost #rowingmorethanasport #rowingbible #generationrowing #justrowing #erg #coxswain #rowingnews #erging

For all my clients & for all the juniors competitions at US Rowing Youth National Championships this weekend!
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5 Tips to Reduce Heat Illness & Performance Impairments
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https://www.instagram.com/reel/CtMF0Y3P65k/?igshid=MzRlODBiNWFlZA==

___ To all my clients and to all the juniors competing at US Rowing Youth National Championships this weekend… ___ Here are 5 tips for staying cool so that you can avoid heat illness & performance impairments. ___ 1. Ice bath 🧊🛀 -ideally at the hotel. -or at the course in a kiddy pool, or in a new trash can. -ideal temperature = thin layer of ice floating on top. -Fully submerge legs for 1-5mins based on your tolerance (no need to push this to the extreme). -Best used before or in between races, not ideal before bedtime. ___ 2. Cold shower 🚿 -1-5mins based on your tolerance. -Best used before or in between races, not ideal before bedtime. ___ 3. Foot bath 🦶 -One of the more accessible options is to create an ice bath for your feet. Grab a bucket 🪣 and fill it with ice 🧊 & water💧 -1-5mins based on your tolerance. -Best used before or in between races, not ideal before bedtime. ___ 4. Dip your uni in water -This will provide a cooling effect via evaporation as you head out to the starting line. ___ 5. Stay on top of your hydration -Adequate fluid intake & electrolytes will help to keep your core temperature down in the heat. -Aim for 1/2 oz. to 1 oz. of fluid per pound of bodyweight per day. -This starts now, not just on race day! ___ All of these strategies act to lower your core temperature making it more difficult to experience heat illness & performance impairments. ___ The ice bath also creates a numbing effect that will delay that burning sensation that you will inevitably feel in your races this weekend. ___ Good luck & have fun! ___ #rowing #rowingstrength #movement #performance #recovery #fitness #youthrowing #rowingfast #rowingwell #rowingpower #rowingrelated #worldrowing #rowingcrew #concept2 #rowingtraining #rowinglife #rowingworkout #rowingispassion #rowingboats #rowingpost #rowingmorethanasport #rowingbible #generationrowing #justrowing #erg #coxswain #rowingnews #erging

The body needs to be coaxed, not forced.

Slow cook 👨‍🍳 your strength gains for better results.

Erg Planks: Resisted Series

This is the final progression of my erg plank series.

This series builds on the previous phases helping to increase a rowers’ capacity to support & hold their spine in a strong & stable position.

Check out my previous reels for all 3 phases.

Some recommendations:
1️⃣ Start w/ phase 1.
2️⃣ Spend 3-4 weeks on each phase before progressing to the next phase.
3️⃣ Keep the weight light. I wouldn’t exceed 5-10% of the athlete’s bodyweight.

Blake Gourley on Instagram: "Erg Planks: Resisted Series This is the final progression of my erg plank series. This series builds on the previous phases helping to increase a rowers’ capacity to support & hold their spine in a strong & stable... Blake Gourley shared a post on Instagram: "Erg Planks: Resisted Series This is the final progression of my erg plank series. This series builds on the previous phases helping to increase a rowers’ capacity to support & hold their spine in a strong & stable position. Check out my previous reels for...

Erg Planks: Bodyweight Series

A great drill for posture, swing, & rowing specific core work. I use these as a progression to the Erg planks w/ sticks.

Start w/ holds, progress to swings.

Change arm positions to adjust the difficulty.

Inspired by Strength Coach Will original work with Science of Rowing

Blake Gourley on Instagram: "Erg Planks: Bodyweight Series A great drill for posture, swing, & rowing specific core work. I use these as a progression to the Erg planks w/ sticks. Start w/ holds, progress to swings. Change arm positions to adjust... Blake Gourley shared a post on Instagram: "Erg Planks: Bodyweight Series A great drill for posture, swing, & rowing specific core work. I use these as a progression to the Erg planks w/ sticks. Start w/ holds, progress to swings. Change arm positions to adjust the difficulty. Inspired by ...

Erg Planks: Stick Mobility Edition

A great drill for posture, lat engagement, swing, & rowing specific core work.

Here’s the progression I use with my clients:

1️⃣ 20sec holds x2-3
2️⃣ 2 second holds x8-20 reps
3️⃣ Full swing x8-20 reps

Give it a shot let me know what you think.

Blake Gourley on Instagram: "Erg Planks: Stick Mobility Edition ___ A great drill for posture, lat engagement, swing, & rowing specific core work. ___ Here’s the progression I use with my clients: ___ 1️⃣ 20sec holds x2-3 2️⃣ 2 second holds Blake Gourley shared a post on Instagram: "Erg Planks: Stick Mobility Edition ___ A great drill for posture, lat engagement, swing, & rowing specific core work. ___ Here’s the progression I use with my clients: ___ 1️⃣ 20sec holds x2-3 2️⃣ 2 second holds x8-20 reps 3️⃣ Full swing x8-20...

I love sled rows but few people have access to a sled.

Try these 2 alternatives for similar benefits.

Blake Gourley on Instagram: "I love sled rows but few people have access to a sled. Try these 2 alternatives for similar benefits. #rowing #rowingstrength #movement #performance #recovery" Blake Gourley shared a post on Instagram: "I love sled rows but few people have access to a sled. Try these 2 alternatives for similar benefits. ". Follow their account to see 180 posts.

Good luck to everyone racing at the Charles this weekend! Special shout-out to all my clients racing. You’re ready. Now go have a good race!

Looking for better connection, suspension, & acceleration 🏎?

How about more horizontal strength 💪 & power💥?

Sled rows are one of my favorites for improving these qualities.

Blake Gourley on Instagram: "Looking for better connection, suspension, & acceleration 🏎? ___ How about more horizontal strength 💪 & power💥? ___ Sled rows are one of my favorites for improving these qualities. ___ #rowing #rowingstrength... Blake Gourley shared a post on Instagram: "Looking for better connection, suspension, & acceleration 🏎? ___ How about more horizontal strength 💪 & power💥? ___ Sled rows are one of my favorites for improving these qualities. ___ ". Foll...