Improve Your Rowing Technique With Coach Neil Bergenroth, 2 x 20 Minute Technical Row скачать в хорошем качестве

Improve Your Rowing Technique With Coach Neil Bergenroth, 2 x 20 Minute Technical Row

Steady state rowing doesn’t have to be mindless. In this follow-along row, we build aerobic base (UT2 / Zone 2) while improving a common technical limiter: forward body preparation on the recovery (hip hinge / “body over” position). You’ll practice two high-value drills: ✅ Rock-and-Row (pause at the release → rock over → row) ✅ Cut-the-Cake / alternate swing drill (every other stroke arms+body) This session is designed to help you: • Sit correctly and move efficiently • Prepare the trunk earlier (before you get too far up the slide) • Improve swing timing, connection, and catch accuracy • Stay controlled in steady state while staying mentally engaged Workout Protocol Warm-up (5 min): Pick drill progression Main Set 1 (20 min): 4:00 steady row @ 18–20 spm 1:00 Rock-and-Row drill Repeat (4 rounds) Break: 3:00 easy / water Main Set 2 (20 min): 4:00 steady row 1:00 Cut-the-Cake drill Repeat (4 rounds) Intensity: UT2 / Zone 2 (controlled, relaxed, technical focus) If you want to program your PM5, set 4:00 intervals with 1:00 rest, then add a 3:00 break between the two 20-minute blocks — or simply follow along using the chapters. I coach athletes worldwide — beginners through scholarship 2K goals and ultra-distance events. If you’d like a plan or technique feedback, reach out. 👍 Like / 💬 Comment where you’re rowing from / ✅ Subscribe for more row-alongs and technique work. 0:00 Intro: steady state + technical drills 0:18 Sit correctly on the seat (jeans/back pockets cue) 0:40 The big issue: not enough forward body prep on the recovery 1:08 Why drills aren’t enough without hip mobility 1:43 Session overview: warm-up + 2×20’ with drills + 3’ break 2:14 Warm-up starts: Pick drill 2:25 Setup at the release: posture, connection, feet 2:36 Arms-only (connect handle to feet) 3:22 Add body swing (knees relaxed to allow hip hinge) 4:06 Quarter slide 4:40 Half slide (rounded force curve / connection) 5:20 Three-quarter slide 6:03 Full slide (finish back + arms together) 6:38 Drill 1 explained: Rock-and-Row 7:39 How often the drill appears + “bring it into the stroke” 7:58 Drill 2 explained: Cut-the-Cake / alternate swing drill 9:16 Full workout protocol + rate/intensity targets 10:37 Coach Bergenroth app + training programming overview 12:06 Monitor setup: intervals + how to follow along 13:28 Main Set 1 begins (steady state 4’ + Rock-and-Row 1’) 17:30 Rock-and-Row Drill 1 18:51 Back to steady row: keep it in UT2 / technique focus 22:45 Rock-and-Row Drill 2 24:01 “Million-dollar position” cue (body over, upper body set) 27:46 Rock-and-Row Drill 3 32:50 Rock-and-Row Drill 4 (final of first block) 34:00 3-minute break + what to focus on for swing 36:46 Main Set 2 begins (steady state 4’ + Cut-the-Cake 1’) 40:41 Cut-the-Cake Drill 1 (arms & body alternating) 45:54 Cut-the-Cake Drill 2 50:49 Cut-the-Cake Drill 3 (knees cue: “hold the knees”) 55:55 Cut-the-Cake Drill 4 (final) 57:03 Recap: purpose of the session + body prep / hip mobility 58:00 Coaching offer + subscription/like/share outro Read about the success stories of my clients here: https://www.coachbergenroth.com/succe... Ready to create your own rowing story meeting your goals? For more training tips and resources please follow this link https://www.coachbergenroth.com/servi... Information on my training tools can be found here: https://www.coachbergenroth.com/rowin... For more information on my individualized training plans please visit https://www.coachbergenroth.com Erg Zone Preset Training Plans Can Be Found Here https://www.coachbergenroth.com/rowin... If you would like a free 30-minute consult, please contact me through my website. Looking forward to meeting your and discussing your vision for yourself. #RowingMachine #RowingTechnique #IndoorRowing #RowingTips #RowingDrills #RowingWorkout #RowingCoach #FitnessHack #DrivePhase #RowingForm #ErgTechnique #RowingTraining #RowersOfYouTube #onlinerowingcoach