- What's up guys and welcome to another episode
with Dark Horse Rowing.
Today we're talking about the three types of workouts
that you can really program for the rower.
Also side note, I have no idea why I'm wearing sunglasses,
I'm in the shade.
So let's talk through these workouts.
But first, if you guys haven't joined us before,
my name is Shane Farmer, this is Dark Horse Rowing.
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You can have learning workouts,
capacity workouts, or fun workouts.
Now when I'm programming,
this is really the way that I'm thinking.
Am I structuring a workout based on learning?
A learning workout is a workout
where I may challenge you to some kind of potential failure
so that you can learn
something about yourself on the machine.
Doesn't have to be failure,
but the objective of the workout,
you would create some kind of learning event,
meaning I ask you to go 80% for a 2K.
Why is that a learning workout?
Well because I am asking you to feel
what 80% feels like for 2,000 meters.
Now when I give you a 2K test,
I am going to ask you to go 100%.
If you've done it at 80, you know what 80% feels like,
therefore you have some kind of base for understanding
the difference between 80% and 100%.
I would consider that a learning workout,
so that's the first workout type.
The second is going to be a capacity workout.
Now these are the workouts that are going to create really
the meat and the potatoes of a program,
so if I'm trying to accomplish a very specific goal,
you're gonna get a lot of capacity type workouts.
Now capacity's going to be both long and short in duration,
but the goal being that I'm thinking about
the different energy systems of the body
and I'm trying to develop those for you.
So if you're programming different types of workouts
for a specific purpose,
you're living in a lot of that capacity range.
Now also keep in mind that all three of these
can be independent but they can also be intertwined
inside of one workout.
So is an 80% 2K not a capacity workout?
No.
Right, they can be both.
You're getting capacity done.
However, the priority can live
in one of these ranges or the other.
Now the third type of workout would be a fun workout.
Many a times these are just going to be
your throw down workouts.
The workouts are truly just challenging,
and you might do them with a friend,
and it might be a challenge that you throw out to a friend
or maybe it's just a 2K.
Now is a 2K fun?
Ah, that's questionable.
But at the same time, a 2K can be fun,
if you know that you did X last time
and you did better this time.
Or maybe you throw out to a friend,
hey, we're gonna do 12 by 250 meters
and let's see who can do it
in the fastest amount of time, right?
Who can keep the lowest average split across these?
We would consider that a fun workout,
simply because it's meant to create a bit of enjoyment
in the way that you are using the machine,
so that would be your third type of workout.
So again, what do we have?
We have learning, capacity, and fun workouts.
Again, they're not mutually exclusive,
but when you are writing workouts for yourself
or creating some kind of program,
these are three things that you can use
to evaluate your workouts and determine
if you're covering a nice broad spectrum of workouts
that makes sure that they are engaging and fun for you.
So guys, those are your three workouts.
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