- Two minute Tuesday, guys!
This is not a drill!
But before we get to the point,
Dark Horse HQ is coming along
as you guys know, we made a move,
and we've been slowly improving the facility
and everything that we've got in and behind this door.
There's a reason that I haven't done a whole lot
of filming in there
and it's mostly because stuff has been everywhere.
Baby stuff, workshop stuff, gym stuff.
And the clutter is getting like pushed out of the way.
So I wanted to give you guys a quick or I guess not really
a quick but I wanted to give you another look
into what's going on inside and behind this door!
Check it out!
("You X You" by Ooyy)
(upbeat music playing)
Alright, as we have two minute Tuesday,
you guys know the drill.
I have exactly two minutes,
I don't know why.
To explain the recovery, let's see if I can do it.
Utah, give me two!
Boop!
So what is the recovery?
Well the recovery is the movement from what is effectively
as you might think of it the back of the stroke
back up to the front and it's only that phase
of the stroke and during that phase we can't actually
do any work to the machine and therefore we
guess what, we recover, that's why it's called recovery.
We tried to make that one as easy as possible.
Actually I can't take credit for that
that would be hundreds of years of rowing history,
decided to call it the recovery so that you could
understand that because you can't do any work
from here to here, recover!
Take your time and relax.
So why is the recovery important?
Well, I'm going to use this handy little iron
rowing sculpture that we have.
What happens during the recovery?
Is this guy as effectively in the recovery movement
moving this way and he's about to catch,
that is the moment where I guess the blades would enter
the water but on the machine,
it's where you get tension on the handle.
So, the recovery is important because you are sliding
forward and you're putting yourself into position
to actually get ready to take a stroke.
Now that is critical because if we rush during that phase,
since we can't do any work to the machine during that time,
if we have tension in our bodies that means that we are
spending energy during a phase of the stroke when really
we should be collecting ourselves, putting ourselves
into position and getting ready to actually expend energy.
Otherwise, this becomes a wasted phase of the stroke,
meaning we're dumping energy into a phase that is not
going to give us anything in return.
So it's a losing battle and also what happens is that
your body ends up in constant tension
meaning more time under tension which the goal is
eliminate time under tension to create
efficiency and rhythm.
So what should you be doing to make it better?
Well, one of the easiest things that you can do
is called the counting drill.
I'm a huge fan of this drill,
and the essentials of this are that you assign lengths of
time to each phase of the stroke.
Drive gets one second, then the recovery gets
an allotted amount of time.
But you have to distribute that time throughout
the entire recovery instead of rushing through it,
you get one second for the drive and then let's say
four seconds for the recovery.
So really, your goal is to be able to control the recovery
because by doing that, you are controlling the entirety,
well not the entirety but you're controlling a lot more
of the movement instead of that effect
that people often feel which is that it's like an
out of control hamster wheel when they're on the machine.
If you can control the recovery, you can control a lot more
of the stroke and you begin to get that feeling
of yin and yang that we are trying to help everybody
to accomplish, that moment of turn it off,
it's like a light switch
and then turning it on again when it's time to
actually apply force to the machine.
Alright so that is the recovery, I have absolutely
no idea if we pulled it off in under two minutes
but I feel like I've been talking at a million
miles an hour and I've really avoided saying a lot of the
things that I actually wanted to say
because of how wordy I can be.
So, two minutes?
I don't know, did I get it?
Maybe, maybe not.
But at the end of the day hopefully this was a brief
and helpful introduction into
the recovery and why this singular phase of the stroke
can be so helpful for you and your athletes when
you are on the rowing machine.
Guys, thank you for tuning in as always,
this has been another video with Dark Horse Rowing!
And if you love this video, hit that subscribe button
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thank you for tuning in,
we will see you on the other side.
("Josna Bilash" by Jahangir Sarkar and Zannat)
("Josna Bilash" by Jahangir Sarkar and Zannat")
One second.
Just checking the website.
Yeah, okay we're good.
(Shane laughing)
Tell me more, Shane!
Darkhorserowing.com/athlete
it's a program for you to follow along with
where you can pull from our entire library of workouts
to get better at anything that you want
from rowing for calories,
understanding your drag factor
or choosing a specific distance or time
or whatever it may be!
But that's where we organize all of our content
and we would love to have you join us over there.
I am so excited
that you guys decided to join me today!
We'll see ya on the other side!