Today was suppose to be a rest day, which I was going to do yesterday's WOD today - run 5k for time of, but feel like crap and definitely still sore from yesterdays WOD. Probably just going to add the 5k run onto tomorrow's WOD.
i ***ing HATE running...im a sprinter in swimming so i'm real powerful for a shorter period of time (swim the 50 and 100 free) but running for longer distances SUCKS....thats one thing im gonna work on through august after my summmer season, running
Well today was my first day doing these. W/U: 5 minutes on level 10 100rpm+ Hang Power Snatch 1-1-1-1-1-1-1-1-1-1 reps I started with the 45lbs bar to try the technique. I did 2 sets of 10reps and 1 set of 5 reps. 65lbs-65-75-65-55-55-55-55-55-55 I then did 2 more sets of 10 with 45lbs. I felt that 55lbs was just right but 65lbs and above was too heavy. When snatching up, are you suppose to keep your arms pretty much locked out? I felt myself sometimes bending at the elbows a bit when snatching it up. I also did Monday’s 5k run today for time of: 22minutes (couldn’t get exact because of no watch)
has anyone bought or used those stationary machines that you see in the back of surf magazines that say they help your paddeling?
i'm not sure if you mean the vasa trainer, but if you do they are a really good workout...i've used them plenty of times at swim practices....if you put them on full incline and resistance and then raise them up on something else (like a couple of cinderblocks) to further increase the incline, it will really work your pulling ability...and it will make you sore as **** for a while
seated cable rows? I think the machine still wins, nothing compares to actually swimming. I think high intensity interval training is the best for surfing plus your normal core exercises at the gym. I definitely noticed improvement in paddling stamina after doing more cardio and have to do even more during winter to prepare for bigger swells and after maybe not surfing for a couple weeks. I normally start by sprinting the first mile between 8.5 and 10.0 speed on treadmill/stationary bike. walk for 2 minutes and repeat. After 1st mile (roughly 7 minutes or so), I perform the sprinting intervals 10 times. Sprint 2 minutes and walk 2 minutes. That normally takes me close to 45 minutes and 4.5 miles. Such a great workout I think and if you are strapped for time, just sprint nonstop for 5 minutes..rest and repeat--done.
actually rows are a completely different motion than what you get while using a vasa trainer...the vasa trainer is more of a straight arm pulldown. you dont bend at the elbow to bring your weight up the machine, you keep your elbows high within the motion and pull through the hip...if you went to a gym and did a straight arm pulldown it would better simulate the motion of paddling then rowing would. rowing actually doesnt simulate a good paddling/swimming motion at all.... when swimming you want to keep a high elbow position to maximize strength when pulling through your catch. you dont want to be bending your elbow and basically tricep pressing the water past your hip. keeping a high elbow throughout the stroke gives you a MUCH more powerful pull. focus on keeping a higher elbow thorugh the pull. that's the best explanation i can give through writing. this should help with paddling
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