Orangetheory Fitness – 2000m Row Benchmark Prep Video

Orangetheory Fitness – 2000m Row Benchmark Prep Video


What’s up Orange Nation, Coach David Joniak here. Just wanted to give you guys one more video before we jump in to the
king of the benchmarks, the 2000 meter row. I have plenty of other videos
I’ve posted prior to this page and other pages but this is going to be some
additional tips just additional tools for your arsenal. Before we get ready for
it, I’m here in New Zealand so we’re doing the 2k tomorrow a lot of my
friends back home we’re gonna be doing it in two days so give you guys plenty
of time to prep make sure you guys get plenty of sleep plenty of rest don’t go
too hard on a workout between now and then and of course make sure you guys
carb up. The most important thing and I know I sent this in my last video I’m going to just reiterated as well is positioning. The three points of contact so
the very first thing you should ever do when you get on a rower whether it’s
before a benchmark class or a regular class is set up your footplates. So we all know there’s three points of contact there are the feet the
seat and the hands all right so hand seat pretty simple but still want to
focus on that as well I suggest the first thing you do when you sit down is sit
on your sit bones. all right the bony part of the butt
another good way that I like to tell members how to sit is they should be
able to put the palm of their hand on the seat behind them all right so you
can probably see how I’m doing that, palm of the hand should be able to fit on the
seat behind you but you shouldn’t be so far forward that it’s going to slip out
from underneath you all right so this is going to allow you to sit in the upright
position it’s also going to allow fewer issues with your lower back and your
hips you’ll get a little more range of motion and mobility that way so you’ll
be able to maximize that 20% power from the hips all right that hip swing we always talk
about. Now first thing we’re going to do once we sit down press
the on button to turn it on. We should have your 500 meter split time with that 2000
meter countdown all right but before we get into that we’re going to adjust the
foot plates so I have mentioned this before for all of my friends back home
in the US you want two inches of your shoes showing above the strap it’s about
that much my friends in New Zealand and other places you want 5 centimeters all
right so I wear a US size 12 shoe so I’m have two holes showing in the orange all
right so I’m going to adjust those down put my feet in and just double check all
right now I have when they’re tightened about two
inches showing above the strap now here’s another tricky thing if you see
that strap I can make it look like two inches without it actually being two
inches so let me show you what I’m talking about
all right let’s say I bring this up to four I just added two holes in the
orange and now I’m going to put my foot in and now we have to straighten it again now
notice there are still two inches of my shoe showing above the strap now look at
what I did to the strap that is not perpendicular to the strap hole all right
it is now pulled forward so it’s deceiving so make sure that when you do this and
you look for those 2 inches or 5 centimeters of the shoe showing
about the strap that that strap is perpendicular to the footplate alright the
lower the better because we’re pressing through the forefoot the balls of feet
it’s going to go basically energy transfer from the forefoot the mid foot
to the heels alright think about it like four
different exercises it’s a jump squat first alright when we do a jump squat
are we jumping up through the heels no that looks weird right we’re jumping up
through the forefoot alright so that’s where you get your six inches
of power alright that is the first six inches of the stroke but then as we
press through the forefoot we press through the forefoot your heels go
down and now we’re pushing through the legs alright so think press through the
forefoot or the balls of the feet press through the legs now my heels are down
swing through the hips pull through the arms. My friend, Coach Morgan likes to
say push the elbows back which is also a great cue because remember this is a
push exercise not a pull exercise alright so with that being said now
we’ve got the feet set up all right we want the last point of contact to be the
hands all right you want to make sure you have a wide grip this is going to
give you more control over the handle and it’s also going to engage a larger
portion of those back muscles all right which are the biggest force of that
pull don’t use that word too much all right but with that you also want to
make sure they have a loose grip if we’re tensing our grip we’re
grabbing that handle we are now flexing our forearms our flexed forearms, is blood flow
to the forearms going to make us row faster no so we want to make sure that
this is loose we want to turn off as many muscles that aren’t going to
contribute towards of success because any muscle that’s turned on is pulling
blood flow from the heart which could better be used the legs hips
the back all those different places that actually contribute to the drive all
right now here’s another fun thing it’s all about having length all right and
that is effective length so a lot of people think oh if I want to lengthen out my
stroke I’m going to lean further back but this is sacrificing energy because
it’s going to waste so much energy and time to come all the way back forward
all right and then length on the other side they think they want
to get their heels up and crunch their back alright that’s not effective length
either right you are losing power you’re having little leaks of energy all right
going through all those vertebraes all those bent joints all right now one way
to cheat for good length is by extending the handle just like that you can still pull 400
500 600 700 Watts holding the handle like this but look at that extra length that
I’m getting right here this is holding the handle so have that loose
grip I just gave myself an extra two inches an extra five centimeters all
right so with that being said those are the three points of contact now to show
you what I have on this board this is gonna be some new stuff for ya all
right so first off you guys have always heard me talk about plus 1 plus 0 plus 0
minus 1 all right for any of you that don’t know what that means that
means you want to have one pace to win the race you want to have your 2000
meter row broken down into four quarters so for 500 meters
the first 500 meters is going to be your slowest but not very slow that’s going
to be just one second slower than your average pace then once you get to that
500 meter mark you’re just gonna add a little more pressure maybe increase the
stroke rate by one and you’re going to look for your overall average pace so
let’s say you’re doing an eight-minute 2k you’re gonna be looking for a
two-minute split time on the clock right there for that second 500 and same for
that third 500 your first 500 would be like a 2:01
and once you get to the last 500 you’re going to just add a little more pressure
you’re gonna bring it down to a 1:59 all right so that’s where that plus 1 plus 0
plus 0 minus 1 comes from all right now this is the best race plan if you are just a
brick wall up here but we all know that the 2,000 row is a mind mess all right
it gets a lot of us it gets in our head so if you are psychologically sound
physiologically this is going to be the best way to do it because you’re going
to have a steady increase in your heart rate throughout the entire process
however if maybe that psychological aspect gets to you this is the
psychological way to performer a 2k which a lot of even elite rowers do
and this is actually the most popular thing for elite rowers to do while on
the water of course racing a 2k on the water when you’re actually having other
boats next to you and you can see them from side to side all right that’s where there is a little bit of strategy so it does demand a little more of a
psychological aspect to a 2k on the water all right but it still can cause a
lot of that mental motion on the rower so this way we do a different plan we do
minus 1 plus 1 plus 1 minus 1 so once again let’s
say we’re doing an eight-minute 2k you look for a 1:59 for the first 500 meters so a little faster than your average intended pace and then once you get to that 500m mark you can actually slow it down but remember when we say
slow down speed up it’s very subtle. Think about a car shifting in
traffic all right if you’re going 70 miles an hour and then 40 miles per hour
back and forth those shifts in speed are going to demand more energy from the
engine same thing with shifts in speed when
you’re rowing when you’re running when you’re biking anything so that’s why
that one pace wins the race is the best thing for anyone of any level to do all
right now back to this we’re not shifting much all right a two second
shift is not a big shift to really affect a 2k all right but the nice
thing about this is psychologically it gives us a leg up on our average pace
because let’s say that you’re going for an eight-minute 2k all right that 1:59 is
going to give you a projected finish time of a 7:56 so you’re already ahead of
your goal all right and then you get one of the two worst 500 meter parts out of
the way early all right and then of course that middle 1000m which usually
is the most psychologically demanding gets to be just a tad slower alright
just right under race pace so that would be a 2:01, 2:01 and then you drop it again
just like on the other one 1:59. Those are the two different race plans and you
gotta take the nice hard look in the mirror and ask yourself am I ready for
the physiological race plan or do I still have some demons that show up
maybe about halfway through that row to where the psychological race plan would
be a little more beneficial now last but not least all right there are a lot of
different questions on how fast or what stroke rate my cadence should be alright
so I’ve broken it down right here so let’s break it into the four different
categories novice rowers all right you’re still new drawing or you
consider yourself new to rowing I’d say anywhere between 24 and 28 strokes per
minute for your 2000 meter row if you consider yourself intermediate maybe
you’ve taken a couple dozen classes but you didn’t still don’t see yourself as a
standout all right maybe with endurance or form alright I’d say probably average,
then between 26 and 30 and notice some of
these stroke rates overlap that’s not a big deal. You want to have a bit of a
range all right now if you consider yourself advance alright you have
pretty good endurance all right these are gonna be more of our standouts if you
will. The people that have a little more endurance the people that are a little
more comfortable on the rower and understanding how it all works I’d say
somewhere between 28 and 32 all right and then lastly are the elites
all right these are members that have either done rowing before Orangetheory
members who have been doing Orangetheory for a very long time that have
probably sat in on a couple of rowing workshops or have some sort of
athletic background in an endurance sport all right that’s where I would
suggest probably 30 strokes per minute or higher all right when you’re looking
at actual elite rowers they’re going to be ranging anywhere from the 30 so
really like 38 39 on a 2000 meter row I’d say your average stroke per minute
for an elite male rower is about 34 or so and that holds pretty true to a
female rower as well I’m going to show you one last thing before we wrap up
this video I know it’s pretty long and that’s what if you can’t get a full stroke there could be a couple different reasons maybe we don’t have
the flexibility in our ankles flexibility in our hips maybe we’re
pregnant or maybe we just have something in the way
that’s not letting us get to that full catch position so obviously we want to
go back to about a one o’clock or 11 o’clock angle you could also say to 30
degrees and then on the way forward you want to come forward the opposite direction to about 30 degrees forward or one o’clock so I think from where the
camera’s looking at me eleven o’clock back one o’clock forward
all right and my shins are vertical all right knees over the ankles all right
and I have that nice ankle mobility some people in order to get up here they’re
gonna have to raise her heels but we don’t want to raise the heels intentionally. The lower the heels can stay while still hitting that vertical angle the
better it’s going to be all right so anyways I’m able to take that whole
stroke I have that flexibility but for those who don’t all right for those who
they come up here and they start rolling their spine all right lack of
mobility in the hips or somewhere in the spine what I’d like you to do is
just take 3/4 strokes or even 1/2 strokes and think about keeping your
heels planted the entire time that way we’re not giving up that 20% from the hips
all right so if that’s the case let’s say there’s something that’s keeping us
preventing us from taking a full stroke just look like this; heels down you’re still
leaning forward, you’re still leaning back all right this might also increase your
stroke rate a little bit that’s okay just make sure we’re still pressing
through the forefoot pushing through the heels and the legs swinging through the
hips pulling through the arms all right we do not want to give up that hip swing
so remember we want to lean and swing all right lean forward to one o’clock, lean back to eleven o’clock all right
so pretty long video, hope I didn’t bore you guys but that’s all I got. If you have
any questions go ahead and share a comment, direct message me, and of course
please LIKE, SUBSCRIBE, and SHARE. I really appreciate your support,
best of luck, you guys are going to crush this to 2k.

2 thoughts on “Orangetheory Fitness – 2000m Row Benchmark Prep Video

  1. It’s a really great video. Wish me luck. My coach redirected me yesterday so I have better form. I’m really fighting to maintain a 10-2 position rather than my former 9-3. Old & bad habits die hard so I’m certain that my time will be significantly slower than before, but hopefully by the next one I’ll be back to where I need to be. Great video!

  2. Thank you for taking the time to put up this video and coach beyond your studio. I watched the whole thing. I'm going to try this strategy for pacing. Shooting for a 7min row. 🚣‍♀️🚣‍♀️🚣‍♀️

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