(upbeat music)
- Okay, 10 minute build time.
What you need:
your machine, preferably a box or a chair
sitting off to the side with your laptop, iPad, phone,
set up so that you can see it and follow along.
You have to follow along with this,
it will make it so much easier for you.
Don't try this alone the first time,
settle in with me a few times as you do this.
Feel free to rewatch this video to get comfortable.
Damper setting, down to a one,
and remember, we will start at stroke rating 16
in minute one, we will build all the way up to a 30.
I'm gonna leave my mic on, so that you can also listen in
and just check in with my breathing occasionally
so that you can hear how I'm using my breathing
to set the rate or to set the stroke rate.
Okay?
Let's do it.
This is gonna be 10 minutes of continuous rowing.
Remember to catch at the same time I catch
and we'll stay together the whole time.
Focusing on quick, crisp drives, not forceful,
and just doing enough to stick with me on stroke rate.
A'right.
Ready, row.
(breathing rhythmically)
I'm at a 16.
(breathing rhythmically)
Getting ready to shift to 17,
on this one.
It's just a slight change.
Just minuscule changes.
Make the adjustment in stroke rate.
(breathing rhythmically)
Your goal is just to settle in and follow along with me.
Try to feel each stroke rate.
Listen to your own breathing.
(breathing rhythmically)
Getting ready to go to 18,
on this one.
(breathing rhythmically)
Keep thinking about your mechanics.
(breathing rhythmically)
And back to your own breathing.
Just watch me, but listen to your own breathing.
Getting ready to go to 19,
on this one.
A little bit faster catch and drive.
(breathing rhythmically)
Remember, light drives, but quick.
(breathing rhythmically)
You're not trying to win this workout,
you're trying to learn from it.
(breathing rhythmically)
Getting ready to go to 20,
on this one.
This'll be our last minute
where we hold a single stroke rate.
At the five minute mark, we're gonna start
to go up one beat every 30 seconds.
I just crossed the 1000 meter mark.
Just give a little check to see where you are.
Don't feel like you have to go harder to match it.
I'm just giving you a frame of reference.
Back to your breathing.
(breathing rhythmically)
Getting ready for 21,
on this one.
Little faster catch.
All right, we're going up every 30 seconds now.
Keep following my catch timing,
learn to relax your recovery, even as stroke rate goes up.
(breathing rhythmically)
And 22.
(breathing rhythmically)
23.
Notice the breathing rate change.
(breathing rhythmically)
24.
(breathing rhythmically)
25.
Thinking light and crisp through the drives.
Make sure you match up to my catch timing.
(breathing rhythmically)
26.
(breathing rhythmically)
27.
You notice the odd numbers are at the start of the minute.
That helps you to know if you're on with us.
(breathing rhythmically)
28.
(breathing rhythmically)
There we are.
(breathing rhythmically)
29, this is our last minute.
Even now I'm finding ratio, rhythm, and rhythmic breathing.
(breathing rhythmically)
30, here we go, final 30 seconds.
(breathing rhythmically)
Stay with me.
Keep going back to fundamentals and relaxed recoveries.
(breathing rhythmically)
Whoo.
There you go.
Just crossed 2500 meters, what about you?
So, that is your 10 minute build.
You use that regularly.
We love this warmup.
So we use this frequently.
Go and use this with your athletes.
Use this as much as you can.
It will only benefit you.
Every time you do it you will get a little bit better.
When you are with your groups and your clients,
as you get comfortable, you be the one that leads them.
When there's somebody who knows what they're doing
at the front, it goes a long ways.
And as you can tell, it's much easier
when you can follow somebody.
So as you're helping your clients learn,
and as you're helping your athletes learn,
be the one that guides this, which means
that you should do this 10 times with me,
before you take it in front of a client.
Get comfortable with this and know
that you can hold those stroke rates,
and there's no better way to test yourself
than to put yourself in front of somebody
to see if you can actually hold those stroke rates.
It's a great way to help reinforce what you learned here.
A'right guys, we will see you in the next video,
hasta luego.
(upbeat music)