(rock music)
- What's up Dark Horses and welcome to another Dark Horse
workout of the week.
In today's workout, we are gonna be getting powerful
10 strokes at a time in 10 minutes.
We're calling it the 10 and 10.
If this is your first time here,
welcome to Dark Horse Rowing where you are the hero
of your own story and we are the guide
that helps you get to where you want to go.
With that being said, let's get into what today's workout
is going to be.
Now, this all about comboing with the recent video
that we did talking about how to improve power,
all your force on your machine.
This is going to be a practical application of that.
How do you actually get stronger on the machine?
How do you deliver more power?
Well, in a pretty simple way,
and they're called power 10 strokes.
So the way that this workout is going to work
is it's going to be 10 minutes.
That's it, just 10 minutes.
The intensity on these power 10s is going to be high.
The rest of the time it's going to be very easy and mild.
So, what I would like in today's workout
is that you're going to set your damper at a 10.
Yet again, the theme of today's workout.
The 10 in 10 using the 10.
So, damper's gonna be high.
Now, why?
It's not because we always say use a 10.
It's because for today's purposes, I want you
to have a lot of resistance on the machine to feel
how you are engaging with your push of the machine.
This is not where I want you for the majority of workouts,
but for the purposes of this one, yes,
I want damper up at a 10.
So damper's gonna be at a 10.
We will row for 10 minutes continuous.
Every minute, you are going to take 10 hard strokes,
meaning 10 hard pushes and they're going to be as hard
as you can push and we're gonna use a stroke rate of 18
as we do that, so every time we start a minute,
stroke rate 18, 10 hard strokes and then we will rest
the remainder of the minute.
Because it's going to be an assigned stroke rate,
you just follow me.
So when we hit the minute, I'll tell you to go,
you follow my stroke rate.
Your only goal is to push as much into each stroke
as you can, trying to get the most juice out of the squeeze.
That's the goal today.
So the 10 in 10, using a 10 at a stroke rate 18.
And that's about the foundation that we need to lay.
Again, the objective is with this much resistance,
you're going to feel how to brace and how to hang
off of the handle.
Do not be bending the elbow today, be hanging from the arms
using the legs to push the machine away from you.
That's the name of the game,
that's how you develop that force.
Also with that higher damper setting, you're gonna notice
that it's real heavy coming out of the gate,
so that catch position's gonna feel real heavy
and slow through the drive.
That's why we don't always use a 10,
but for today's purposes,
reinforcing good force application.
The machine, a 10 is what we call for.
That's what the doctor prescribed today.
Now, with that being said,
let's go through our normal housecleaning notes.
Number one, have any water nearby if you would like it.
Have it sitting next to you.
In the off time you're welcome to grab a sip of water.
Number two, you can music if you like.
I don't necessarily advocate that because I'm
going to be talking to you through the next 10 minutes
so hang out with me for 10 minutes.
That's it, you can not listen to music for that.
Otherwise, you're welcome to tune into our Spotify playlist
which we often link to in the description below.
Other than that, warm up ahead of time.
So, if you wanna follow the previous warmup videos
that we've done before, go do that,
otherwise do your own warmup, come ready to roll.
And finally, have multiple monitors.
One, to watch this video and two, perhaps have your phone
mounted to your monitor, tracking your data
with something like ErgData or Asensei
so that you can be delivering information
directly to the logbook after your workout is over.
With that being said, let's get into today's workout.
To set your monitor for this workout, very simple.
From the main menu on a Concept2,
you're gonna go to select workout, new workout.
Oh, let me back up.
I'm gonna do this for the visually impaired.
Last time I said hearing impaired.
That is not correct.
So for the visually impaired,
the way that we're gonna do this is you will start with
select workout, which is the B button, so hit B.
Then new workout, which is the D button.
Then single time, which is B.
You're gonna see 30 minutes flashing on the screen.
We need to change that to 10,
therefore you will hit the C button three times,
that's the minus button.
One, two, I'm sorry, just two times not three.
That puts 10 minutes on your screen
and then just so that you can have good tracking,
let's hit that right arrow, which is the A button
one, two, three, four, five, six times.
That's going to change our split length.
You'll see the two should be flashing now.
We're gonna hit the minus button once,
that's the C button.
And that gives us one minute split length.
That means that when we're done,
what this is measuring is every minute of work,
which is what we're doing, 10 strokes every minute.
Sound good?
All right, now once you're ready,
you're gonna hit the check mark, that is the E button.
So you'll hit the check mark and that will program
your monitor to be ready to go.
All right, I'm all strapped in,
you should be warmed up and strapped in too.
10 minutes should be on your screen.
We're gonna start, first stroke is gonna be hard
and we're gonna hit those 10 strokes at an 18
with as much force as you can muster.
Again, at the top of every minute we will start
another power 10, the rest of the time we'll be resting.
Cool?
Grab your handles, sit ready, at the catch.
It's gonna be heavy, folks.
In three, two, one, go.
(rowing)
There you go, now nice and easy cruising
for the rest of the minute.
Take it light and easy here.
So that took right at about 30 seconds,
which means it's gonna be 10 rounds of 30 on, 30 off.
(rowing)
Going in five seconds.
Three, two, one, here we go, on in an 18.
(rowing)
There we go.
That's two down.
Just interesting to note, listen to your flywheel
and how quickly it's slowing down with this heavy
drag factor now.
Your heart rate's probably jacking up pretty quick here.
Getting ready to go again.
In three, two, one, let's hit it.
(rowing)
All right.
How you feeling right now?
I'm noticing my ribcage is getting worked
having to stabilize, keeping my arms long.
Take note of what your body's feeling.
Learn how to live with that power.
Going in five, three, two, one, first stroke.
(rowing)
It's getting tiring.
This is good learning, though.
That trunk and midline should be getting tired, stabilizing.
Make sure you keep those arms long.
Hang off of the handles if you're water skiing.
I've never been, but it hear it's very similar.
Going in three, two, one, on this one.
(rowing)
Halfway.
I could use some water right now, that's for sure.
Take it nice and easy in these rest periods.
Appreciate it.
Getting ready to go again.
Five, three, two, one, turning it on,
here we go, first stroke.
(rowing)
This one on, one off, or one-to-one ratio gets tiring quick.
Getting ready to go, three, two, on this one.
That's one.
(rowing)
Three left, I think.
I believe that's seven down.
Just a meter check, I'm at 16:30.
What about you?
Going in five, three, two, one, on this one.
(rowing)
Woo wee.
Two left.
That's 18:50 meters for me.
Check where you're at.
But it's not about stacking up with me,
just about making notes.
Going in five, three, two, one,
on this one.
(rowing)
Last minute coming up here.
I'm getting some cotton mouth something serious.
Probably shouldn't have had that pizza right before this.
Five, three, two, one,
on this one.
(rowing)
Last stroke here.
And paddle out.
I'm gonna take it through the finish with you on this one
and then we'll debrief.
Three, two, one, time.
Now, you are welcome to replay that multiple times
for multiple rounds.
That's 10 minutes.
An excellent workout would be three rounds of that
with perhaps a five minute rest in-between.
So, depending on how you feel,
continue to use that if you would like.
Otherwise, what you should have learned from this
and your takeaway should be that you are learning to brace,
learning to hang, and learning to apply force
through the foot stretchers because of that brace
and that hang.
This is your transmission.
If this isn't locked in, if you aren't learning to hang
off of your lats, these guys right here,
then you are all sorts of broken in that elbow
or that shoulder and this is gonna eat up your power
that should be coming from your legs,
transferring up to the handle.
Instead this is just gonna be an exit point
and it's gonna feel like you just can't apply force
to the machine, so you have to trust that hanging,
when you drive (grunting) that that elbow is strong,
that this locked-out joint can support a lot of load.
But if you wanna pull, this becomes very weak
because the musculature cannot support
that much force production.
Imagine if I told you to hold something overhead.
Would you do it like this?
Or would you extend your elbows?
If I told you to hold a handstand against the wall,
you'd lock out your elbows.
If I told you to push a car that was in neutral,
you'd lock out your elbows.
Or you just press your body against it,
but your body is the same thing, right?
You wouldn't do it with your arms half cocked,
so that's your takeaway, that's your lesson.
Thank you for joining us.
If you enjoyed this and you feel like you're on a journey,
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you wanna be and you wanna be that hero of your own story
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And with that, I say it and I mean it every time,
I love you all from the bottom of my heart.
Please go spread the love.
Take it out there, take my love I'm giving to you
and give it to others.
We need more of it out there.
So with that, thank you guys and we will see you
on the other side.
Hey, guys, and thanks for watching.
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