Podcasts about skierg

In this episode of The Progress Theory, host Dr Phil Price welcomes CrossFit coach and athlete Louise Sondergaard to dive into the world of ergometer training, focusing on the vital yet often overlooked skill development in using ergs, particularly the SkiErg and rower, to enhance athletic performance. Having first discovered Louise through the Upside Strength podcast with Sean Seale, Dr Phil was intrigued by her passionate discourse on integrating skill learning into erg training within CrossFit and functional fitness, drawing parallels with the detailed technique analysis used in weightlifting. Louise shares insights from her journey as a CrossFit Level 3 coach and her transition from a finance career to coaching full time, with impressive accomplishments like setting world records on the SkiErg during lockdown. Together, they explore the nuances of erg training, the cultural shift towards recognising its significance in the fitness community, and practical advice for athletes eager to optimise their erg techniques. Whether you're a novice or seasoned athlete, this episode is packed with valuable strategies to elevate your rowing and skiing skill sets and, ultimately, your overall performance.In this episode, we discuss:00:00 Introduction03:28 Enhancing Monostructural Conditioning Techniques08:59 CrossFit Skill Development Challenges11:28 Coaching Machines: Overcoming Technique Gaps14:46 Rowing vs. Flashy Gym Techniques19:29 Erg Training: Technique and Intervals20:38 Optimising Aerobic Training Methods25:39 Upper and Lower Body Training Balance27:28 Upper Body Skiing Challenges31:54 Transitioning Athletes Struggle in CrossFit37:03 "Ski Erg Skills and Technique"38:35 Microdosing Technique for Athletes43:13 Polarised Training Routine Explained45:50 Online and Custom Fitness ProgrammesTakeawaysTechnique Matters: Just like in weightlifting, enhancing your technique on ERGs can lead to better performance. It's about more than just going hard; it's about mastering the skill.Complementary Training: Incorporating ERG workouts with other conditioning work can create a well-rounded fitness regime. Using various machines strategically can help manage fatigue and improve overall efficiency.Continuous Learning: Coaches need to expand their knowledge base on ERG techniques to effectively incorporate them into training programs. There's always room to grow and improve!FOLLOW OUR PODCASTFollow our Host / Guest@theprogresstheory@drphilprice

HYROX Training OverviewHYROX training is a hybrid approach blending endurance, strength, and functional fitness to prepare for the race's unique demands. It differs from regular workouts by emphasizing speed, intensity, and the ability to perform under fatigue, as the 1km runs are interspersed with exercises that tax different muscle groups. Training focuses on building aerobic capacity, muscular endurance, and efficient transitions between running and stations.Key Components of HYROX TrainingRunning (Endurance):Running makes up 50% of the race (8km total), so it's critical to build aerobic capacity and get comfortable running in a fatigued state ("compromised running").Training Tips:Incorporate interval training (e.g., 6 x 200m sprints with 1-minute rest) to improve speed and lactic threshold.Include long, steady-state runs (Zone 2, conversational pace, 40–60 minutes) to build aerobic base.Practice running after strength exercises (e.g., 1km run post-sled push) to simulate race conditions.Use low-impact cardio like rowing or SkiErg to reduce injury risk while building endurance.Functional Strength Training:HYROX stations require strength and muscular endurance for movements like sled pushes, farmers carries, and wall balls. Exercises are simple but performed at high intensity.Key Exercises:SkiErg: Focus on arm, shoulder, and core endurance. Practice 1000m efforts with proper form.Sled Push/Pull: Train with single-leg step-ups, deadlifts, or squats to build leg and core strength. Sled weights vary (e.g., 152kg for Men's Open, 102kg for Women's Open).Farmers Carry: Use heavy kettlebells or dumbbells to enhance grip strength and core stability.Wall Balls: Practice thrusters or squats to prepare for 100 reps.Lunges and Burpees: Incorporate weighted lunges and burpee broad jumps for leg endurance and power.Training Tips:Perform compound movements (squats, deadlifts, overhead presses) 1–2 times weekly with higher weights and lower reps for strength.Use high-rep circuits (e.g., AMRAP or EMOM) to mimic race intensity.Train grip strength for farmers carry and sled pull with exercises like dumbbell holds or pull-ups.Compromised Workouts:Simulate race-day fatigue by combining running with functional exercises (e.g., 1km run + 25m sled pull x 3 rounds).HIIT finishers after runs (e.g., 10 burpees every 1km) build resilience under fatigue.Transition Training:Practice moving quickly between exercises to minimize downtime, as smooth transitions can shave seconds off your time.Recovery and Nutrition:Recovery: Include active recovery (e.g., light cycling, yoga) and prioritize sleep to prevent burnout.Nutrition: Focus on balanced meals with carbs for energy, protein (1.6–2g/kg body weight) for recovery, and healthy fats to support overall health. Meal prep with variety helps maintain consistency.HYROX training can aid weight loss if paired with a calorie-controlled diet, but overeating can negate benefits.Website www.luxelifediscovered.com Youtube Roku Amazon Fire TV

Hur går det med...

Vi pratar om så kallade FTP-test på SkiErg. Att köra 20 min och multiplicera snitteffekten i watt med 0,95 (trots att kanske 0,90 vore mer rimligt). För att sedan ha som utgångsvärde för att styra hur hårda vissa pass bör vara. Sedan presenterar vi två standardpass på SkiErg som Erik W och andra kommer att genomföra varje vecka hela året. Dessutom: Vi rör ihop storheter och enheter. Och Thiberg skyr inga medel för att nå sub 50 min på milen på söndag och därmed utmana Alexandra.  

Dans cet épisode, nous plongeons au cœur de l'action du HYROX Paris 2025, qui s'est tenu du 18 au 20 avril au Grand Palais. Nos athlètes Gavroche ont relevé le défi de cette course hybride mêlant 8 km de course et 8 épreuves fonctionnelles, dans un cadre aussi prestigieux qu'exigeant.Découvrez les coulisses de leur préparation, leurs ressentis face à l'intensité des épreuves telles que le SkiErg, le Sled Push, les Burpee Broad Jumps ou encore les WallBalls. Nous partageons également leurs performances, les leçons tirées de cette expérience et l'esprit de camaraderie qui les a portés tout au long de la compétition.Un épisode inspirant qui célèbre la détermination, la résilience et l'esprit d'équipe de nos Gavroches face à l'un des plus grands défis du fitness mondial.Hébergé par Ausha. Visitez ausha.co/politique-de-confidentialite pour plus d'informations.

Vi introducerar SkiErg-projektet. Erik W har bestämt sig för att köra två standardiserade SkiErg-pass varje vecka hela säsongen. Och vill ha med sig fler. Ni får bakgrunden, syftet, SWOT-analysen, resonemanget kring per 500 m vs watt samt procent av FTP. Dessutom: Vi är ute på djupt vatten kring katolicism, golf och tryckt virke i odling.   ⌚️ Wings for Life World Run - Spring med Team Lagom sön 4 maj kl 13.00 och stötta forskning för ryggmärgsskador.   ⌚️ Wickström Coaching - Åk med på läger. 1 st rullskidläger och 3 st skidläger. Ny period börjar 28 april. Till sist: Lagom Kondition - Kika på vårt instagramkonto. Wickström Coaching - För dig som söker träningsprogram, inspiration och läger.

In this episode of the RMR Training Podcast, Rich and Kent dive deep into Hyrox pacing strategy — when to push, when to hold back, and how to avoid the classic mistake of going out too hard. Whether you're a first-timer or looking to shave minutes off your time, this one's packed with actionable insights.[00:01] – Sponsored by Rocks Opt: New analytics tool for Hyrox athletes.[01:02] – Rich introduces the show, Kent shares newborn dad life updates.[05:10] – Main topic kicks off: Why pacing matters in Hyrox.[06:37] – Respecting the format of the race to avoid being "smashed."[07:02] – Why people start too fast: adrenaline, energy, and spectators.[09:44] – Where athletes typically hit the wall — sled push or burpees.[13:03] – How fast should you run that opening run?[14:00] – Heart rate vs RPE: What's the better pacing guide?[18:51] – Using 5k time trials to structure pacing training.[23:02] – The mental pacing check: “Could I hold this for an hour?”[25:43] – Why hope is not a pacing strategy.[27:45] – Executing a controlled race to actually show your fitness.[29:27] – RPE scale as a pacing strategy — starting at a 6/10.[34:08] – Learning to feel RPE and listening to the body.[36:07] – How to train to recognize effort zones by feel.[39:04] – Connecting pace, HR, and RPE for smarter training.[40:01] – SkiErg pacing: 2k pace +10 seconds per 500m is safest.[44:01] – Run after the ski is a trap — stay chill![45:03] – Pacing the sled push by feeling your HR and leg fatigue.[46:51] – If you hit your redline, back off — don't try to hold it.[51:06] – Sled pull: manage form, rhythm, and don't rush resets.[53:59] – Shoes matter: traction is critical for sled pull efficiency.[54:45] – Post-sled-pull run: back off and recover.[55:03] – Burpee broad jumps: how pacing earlier impacts this station.[57:03] – Knee-up technique to control heart rate and form.[59:26] – After burpees, you're in it. Now it's just about holding on.[01:01:04] – Rich's marathon tip applied to Hyrox: “Decide to race after burpees.RoxOpt - Custom Race Analyticshttps://www.roxopt.com/RMR Training APP  Podcasthttps://www.rmr.training/rmr-app-podRMR Training App- Communityhttps://www.rmr.training/rmr-training-app-2#Hyrox #HybridAthlete #HyroxTraining #PacingStrategy #HyroxTips #HyroxPodcast #RMRTraining

Birken kanske inte gick riktigt enligt plan, men istället för att hänga läpp så fixar Vasapodden det näst bästa för att få till lite vinnarstämning och bjuder in en eminent gäst. Mr. Birken himself faktiskt. Även Emil, Karro och Alvar är med och vänder på stenarna. Det blir detaljerat och det blir spännande trots att vi redan har sett loppet. Det blir kanske också lite psykning kring en viss SkiErg-utmaning. 

Birken kanske inte gick riktigt enligt plan, men istället för att hänga läpp så fixar Vasapodden det näst bästa för att få till lite vinnarstämning och bjuder in en eminent gäst. Mr. Birken himself faktiskt. Även Emil, Karro och Alvar är med och vänder på stenarna. Det blir detaljerat och det blir spännande trots att vi redan har sett loppet. Det blir kanske också lite psykning kring en viss SkiErg-utmaning. 

In this episode of the RMR Training Podcast, Rich Ryan and Ryan Kent dive deep into what it takes to get started.00:01 – Intro: Sponsored by Resolute Coffee ☕ & Rocks Opt

I detta avsnitt av Excitecpodden fortsätter resan mot Stafettvasan och kanske till och med hela Vasaloppet för vår modiga kollega Jonathan. Tillsammans med skidexperten Emma Rönn från Team 157/Exsitec Ski Team och vår programledare Mats Stegemann pratar de om hur sista veckorna inför start ska läggas upp. De diskuterar allt från hur man får in träning i vardagen till vikten av att våga köra på även nära inpå loppet. Jonathan berättar om sina tävlingar, tester på SkiErg och en oväntad men effektiv kolhydratladdning (tortillabröd och ris!). Emma tipsar om hur du håller både teknik och motivation på topp. Dessutom får vi en uppdatering om Excitec Ski Teams senaste äventyr i Marcialonga och kommande race i Tjeckien. Välkommen att följa med i spåret mot en av vinterns stora utmaningar! Läs mer och följ vår satsning: skiteam.excitec.se

Smala skidor är podden för dig som är intresserad av längdskidåkning. I jakten på att utveckla sig som långloppsåkare nördar Mats och Kay ned sig  i allt som rör sporten.  Vill du hjälpa oss att utveckla podden besök https://www.friareliv.se/smalaskidor

Vi tog med den handhållna mikrofonen till Idre Fjäll för att känna på stämningen

Skjutjärnsjournalisten Erik Thiberg har varit ute på Hestra IFs konstsnöanläggning och viftat med mikrofonen. Han fångade ljud från några konstsnöhjältar: Niklas Gunnarsson, Toivo Pentonen, Johan Söderberg och Desirée Davidsson. I avsnittet får du bl a redo på frågor som: Vad behövs för att tillverka konstsnö? Hur kallt behöver det vara i luften i relation till vattnet? Hur många kubikmeter snö går det åt per kilometer skidspår? Skillnader på lansar och fläktar? Hur många kilowatttimmar gör 3 km spår av med på ett år? Hur uttalar man Knorr? Dessutom: Erik T ber om ursäkt för fuskanklagelser och Erik W gjorde en stark tid på en SkiErg-halvmara. Tack till:  Skidome - Skidåkning året om inomhus i Göteborg. Klassiskt och skejt. Idre Fjäll - Otroligt ställe för skidläger före jul. Och mycket annat. Till sist: Lagom Kondition - Kika på vårt instagramkonto. Wickström Coaching - För dig som söker träningsprogram, inspiration och läger. Skidkurser i Borås - Nybörjare. Stakning. Skejt. Skidskytte.

In this episode, Rich goes solo to talk about some mistakes to avoid while completing your stations during HYROX. He covers the functional aspect of the stations and the pacing pitfalls many athletes fall into. This episode will help you understand exactly what not to do during these stations and how you will save a ton of time by avoiding them. RoxOpt - Custom Race Analyticshttps://www.roxopt.com/RMR Training App on Strivee 7-day trialhttps://strivee.app/marketplace/plan/D4XBFyKXyvc6g9XTaMWS/pcResolute Coffeehttps://msha.ke/theresilienceruck/ESN Sports Nutrition (UK/Europe Only)https://uk.esn.com/discount/rryanResolute Coffee (RR20 for 20% off)https://resolutecoffeeco.com/PWR LIFT (RRYAN20 for 20% off your order)https://pwrlift.com    

Vi pratar om skidutrustning med John Vikman på Madshus. Om Johns eget idrottande, om vad som hänt med skidor senast åren, om styrspåret verkligen behövs, om bakverket molusk och om det finns pälsskidor för åkare på 135 kg. Dessutom: Vi utser vinnare av en SkiErg. Erik T hyllar Jesper Nelins bygge av rullskidband. Erik W läser en bok där någon "ergar".  Tack till:  Lumonite - 15% på Lumonite-pannlampor på Valostore.se med koden "lagom2024" (gäller 6-17 nov). Skidome - Skidåkning året om inomhus i Göteborg. För klassiskt och skejt. Wickström Coaching - Var med i coachingen för 2997 kr från nu till Vasaloppet. Använd gärna friskvårdsbidraget. Till sist: Lagom Kondition - Kika på vårt instagramkonto. Skidkurser i Borås - Nybörjare. Stakning. Skejt. Skidskytte.

Choosing the Best Cardio Machine for Your Garage Gym—Echo Bike, Rower, SkiErg, or BikeErg? In this episode, Coop from Garage Gym Reviews helps you decide which cardio machine is the best fit for your garage gym: Echo Bike, Rower, SkiErg, or BikeErg. We break down the pros, cons, and specific use cases for each option. Got a burning question? Simply subscribe to the Never Zero Newsletter, respond to any of the emails, and ask away.  Tune in every Wednesday to hear Jason Khalipa and Gabe Yanez answer your questions on Apple Podcasts & Spotify. Garage Gym Reviews Garage Gym Reviews YouTube Channel Never Zero Newsletter Follow the Pod Follow Jason Follow Gabe Get the TRAIN HARD App NCFIT Programming For Gym Owners

In this episode of The Chris Abraham Show, Chris and ChatGPT dive deep into the 2024 Concept2 Fall Team Challenge, where rowers from all over the world team up virtually to row as many meters as possible between September 15 and October 15. Chris shares his experiences rowing for Potomac Boat Club, his strategy of rowing 10,000 meters per day, and tips for keeping motivated and engaged throughout the challenge. The conversation highlights how anyone, regardless of fitness level, can participate and adapt the challenge to their needs, with tips for modifying workouts, staying consistent, and focusing on the process rather than perfection. Chris and ChatGPT also talk about the importance of staying active even during sedentary tasks, and the long-term benefits of maintaining a fitness routine. Tune in for practical advice, motivation, and a look into the world of virtual rowing challenges. Episode Overview:In this episode, Chris and ChatGPT discuss the 2024 Concept2 Fall Team Challenge, offering insights on how to participate, ways to stay consistent, and how even beginners can join in on the virtual rowing fun. The episode is full of advice on maintaining functional fitness, staying motivated, and integrating movement into your daily life. Key Topics Discussed: Concept2 Fall Team Challenge: Overview of the challenge, which runs from September 15 to October 15, 2024. Teams work together to accumulate as many meters as possible using a RowErg, SkiErg, or BikeErg. Chris's Rowing Routine: Chris shares his goal of rowing 10,000 meters daily for Potomac Boat Club and offers advice on how others can break down their daily goals into manageable chunks. The Importance of Consistency: Tips on showing up regularly, even if it's just to start small, like Chris's story of his landlord David who built a gym habit just by showing up. Additional Links: Learn more about the Concept2 Fall Team Challenge here. Potomac Boat Club: www.potomacboatclub.org What is the Concept2 Fall Team Challenge?The Concept2 Fall Team Challenge is a virtual rowing challenge where teams from around the world work together to accumulate as many meters as possible on the RowErg, SkiErg, or BikeErg between September 15 and October 15. Participants can join existing teams or create their own with at least two members. How do I join a team for the challenge?You can join or create a team through your Concept2 logbook at log.concept2.com. Once you're in the logbook, navigate to the Teams page to join a team or confirm your participation in the challenge. Do I have to row a certain number of meters per day?There's no set requirement. Participants can row as many or as few meters as they'd like. Some rowers, like Chris, aim for 10,000 meters a day, but you can set your own goal based on your fitness level and availability. Is this challenge suitable for beginners?Absolutely! The Fall Team Challenge is open to all fitness levels. There are no speed or intensity requirements, just a focus on accumulating meters. Workouts can be adapted to suit your abilities, and modifications like wall presses and seated rows can make the challenge more accessible. How do I track my meters?You can track your meters using the Concept2 PM5 monitor and the ErgData app to automatically upload your results to your logbook. Alternatively, you can manually enter your meters into the Concept2 logbook if you don't have access to the technology. RowErg: A rowing ergometer, commonly known as a rowing machine, used for indoor rowing workouts. ErgData App: A smartphone app that connects to the PM5 monitor to automatically log and sync workout data to the Concept2 logbook. Posterior Chain: A group of muscles on the back of the body, including the hamstrings, glutes, and lower back, important for movements like rowing and kettlebell swings. Anterior Chain: The muscles on the front of the body, including the chest, abs, and quadriceps, often targeted with pressing and pushing exercises. --- Support this podcast: https://podcasters.spotify.com/pod/show/chrisabraham/support

Vi intervjuar Alvar Myhlback, 18-åringen som redan hunnit med att bli 3:a i Vasaloppet och vinna junior-VM. Du kommer att få reda på hans pers på 3000 m löpning, 5000 m SkiErg och även hans VO2 max. Och så har Erik W rotat upp alla möjliga resultat från när Alvar var mellan 6 och 10 år som vi skrutinerar. Missa inte heller när Alvar pratar kost, där lösgodis, Nutella samt ris med sylt är centrala delar. Dessutom: Thiberg har varit på VIP-fest och Erik W planerar att börja skejta beväpnad i Sjömarken. Tack till:  Rullskidcenter - Vi pratar AE Rollerskis regndäck med Simon Karlsson. Båstad-Mölle 14 september - Hedda Bångman berättar om loppet. Hålltider: Simon Karlsson 20:01. Hedda Bångman 26:22. Alvar Myhlback 47:36. Här finns låten om Alvar som spelas i slutet av avsnittet. Till sist: Lagom Kondition - Länk till vårt instagramkonto. Wickström Coaching - För dig som söker träningsprogram, inspiration och läger. Höstmaran - Stig, mys och bastu i Sjömarken 12 oktober. 10, 21 eller 42 km.

Vi berättar om den otroliga helgen i Trollhättan. Succé både i och utanför spåret. Rullskidor, pingis, SkiErg-skytte och minibuss. Redan nu längtar vi till Alliansloppet nästa år. Dessutom: Senaste nytt om Thibergs knä och en redogörelse för termen elasticitetsmodul. Tack till:  Alliansloppet - Missa inte folkfesten i Trollhättan nästa år! Idre Fjäll - Skidspår från 18 oktober. Boka din resa idag. Till sist: Här finns Lagom Kondition på Instagram. Här kan du läsa om Wickström Coaching.

Smala skidor är podden för dig som är intresserad av längdskidåkning. I jakten på att utveckla sig som långloppsåkare nördar Mats och Kay ned sig  i allt som rör sporten. 

Lagom Kondition är tillbaka efter sommarlovet! Här kommer en sammanfattning av sommarens träning, funderingar och bingobrickan. Vi ifrågasätter varför sprinters inte springer i badmössa, överanvänder ordet “uraktlåta” och pratar om snitteffekt i 20 minuter på SkiErg och BikeErg. Och medan Erik W haft det lite löpskadigt i sommar gläds vi åt att Erik T är nära nog helt skadefri (för första gången sedan 13-årsåldern).  Tack till:  Rullskidcenter - Spana in Staffanstaven och det utmärkta rullskidpaket för nybörjare. Alliansloppet - Folkfest på rullskidor i Trollhättan 24 augusti.  Idre Fjäll - En svårslagen destination sommar som vinter. Till sist: Här finns Lagom Kondition på Instagram. Här kan du läsa om Wickström Coaching.

In this episode, Ryan and Rich discuss some ways they plan to build their aerobic base for the upcoming season. Then, the Swaad answers some listener questions, including SkiErg Training, how to train for Hyrox with a tight schedule, and shoes! Hyrox Small Group Coaching Applicationhttps://reinforcedrunning.lpages.co/rmr-small-group/Apply for Colorado Hybrid Camphttps://reinforcedrunning.lpages.co/camp/RMR Training App 7-day trialhttps://rmrtrainingapp.com/RMR 12-Week Running Program for Hyroxhttps://my.playbookapp.io/rmr-training/programs/12-Week-Hyrox-Running/19832Resolute Coffee (RR20 for 20% off)https://resolutecoffeeco.com/PWR LIFT (RRYAN20 for 20% off your order)https://pwrlift.com    

Welcome to the third episode of our Hyrox mini series, where we dissect specific workouts and provide guidance on how to master them. Today's focus: Rower and Skierg. Join your hosts, Coach Vanessa, Coach Dani, and Coach Shelby as they explore the technique and strategy behind the rower and skierg. Remember, refinement comes through consistent practice! Use Code FIRE for 10% OFF your first order with Pro Kettlebell https://prokettlebell.com/ Check Out what we have to offer at our website: https://www.fitnessonfireoc.com/ Email Us with the Subject Line “PODCAST” - info@fitnessonfireoc.com Host Coach Vanessa Panella Socials: IG: coachvanessapanella Tik Tok: coachvanessa.ultrafit Facebook: https://www.facebook.com/angryveteranfitness --- Support this podcast: https://podcasters.spotify.com/pod/show/fitnessonfireoc/support

Dans cet épisode, RMC Running s'intéresse à une discipline à la mode, qui vient bouleverser le monde du running et du fitness : l'Hyrox. Né en 2017 en Allemagne, ce sport mélange la course à pied et le crossfit, la puissance et l'endurance. L'objectif ? Courir huit kilomètres, mais entre chaque kilomètre, on s'arrête pour réaliser une série d'exercices à faire dans un temps limité. Au programme : 1 km de course / 1 000 m de SkiErg (ergomètre de ski sur 1 000 m) / 1 km de course / 50 m de Sled Push (poussée de traîneau sur 50 m) / 1 km de course / 50 m de Sled Pull (tirage de traîneau sur 50 m) / 1 km de course / 80 m de Burpee Broad Jumps (pompes et sauts sur 80 m) / 1 km de course / 1 000 m de rameur / 1 km de course / 200 m de Farmer Carry (marche avec poids dans chaque main sur 200 m) / 1 km de course / 100 m de Sandbag Lunges (fente marchée avec sac sur 100 m) / 1 km de course / 100 Wall Ball (squat avec 100 lancers de médecine-ball). Autour de Benoit Boutron, l'inévitable Yohan Durand mais aussi Anouk Garnier, multiple championne du monde de course à obstacles, Quentin Barber, réalisateur RMC et passionné de crossfit, et Joffrey Voisin, numéro un français de l'Hyrox.

In this episode, the guys spend about an hour talking about non-sense like running, drinking, and eating challenges, where they see training going for HYROX long term. Thoughts on the Skierg and more. Then they touch on the recent HYROX race in Dubai and the DEKAFIT Road Show event in Fort Wayne Indiana. Support our Patreon  https://www.patreon.com/racebrain #dekafit #hyrox

I slutet av maj klev Niklas åt sidan då han drabbades av utmattningssyndrom. Nu är han tillbaka och berättar om sin resa ner och upp igen. Vi svarar på lyssnarfrågor om att gå in i väggen och vilken roll träningen kan ha i en utbrändhet. Både som markör, belastning och medicin. Dessutom: Erik har fyllt träningsrevisionen med högintensiva pass (3000 m löp, 5000 m SkiErg, stakning med Lager 157, rullskidband och skejtintervaller) och Niklas har lärt sig allt om när man bäst besöker Närhälsan. Tack till avsnittets sponsorer: Hoka - Spring Sörmlands Trail x Hoka som går av stapeln 15-17 sep. LAGOMHOKA20 på www.therunningcompany.se gäller hela 2023.  Idre Fjäll - Åk med oss och andra (kanske franmän) på premiären 19-22 okt. Wickström Coaching - 16 veckor för priset av 12 fram till 18 sep. För dig som vill ha motivation i skidträningen, oavsett nivå. Eriks Chariot på Tradera, där pengarna går till Hjärtebarnsfonden: Se här. Emil Jensen om sin bästa och sämsta engenskaper. Se här. Här finns Lagom på Instagram.

Johanna Ojala och Erik Wickström ger svar på lyssnarfrågor kring skidteknik. Vi pratar bland annat om klappljudet i diagonalåkning, om att få fram foten i stakskjut och kring huruvida det finns en perfekt stakposition. Och så ger vi ett nivåanpassat tekniktips per led i Vasaloppet hela vägen från led 10 till elitledet. I början av avsnittet bjuds det på en summering av stakmaskinsloppet (på SkiErg) och "simpasset" i Berga by. Dessutom: Johanna svär en massa i introt och Erik fick TV-tid i Cykelvasan. Tack till avsnittets sponsorer: Idre Fjäll - Din destination för längdåkning både före och efter jul. Alliansloppet - Skidåkare: Åk det 48 km (eller 32 eller 16 km) långa rullskidloppet i Trollhättan 26 aug. Wickström Coaching - Ny träningsperiod börjar 21 aug. Hoppa på och åk gärna med på lägren i Idre 16-19 nov eller 30 nov-3dec. Johanna Ojala är fortsatt vikarie för Niklas Bergh. Här finns Lagom på Instagram.

Du bjuds på 12 tips för träning på stakmaskin (i många fall SkiErg). Vi bland annat pratar om motstånd, frekvens, kylsystem, digitala lösningar, ErgZone, styrkeövningar, William Poromaa, bakfickepass, maxning på sista intervallen, babypuder och att inte alltid slå personbästa. Dessutom: Info kring Andrew Musgrawes nakna rumpa och danska TV2 har använt ordet "falskplatån". Tack till avsnittets sponsorer: Idre Fjäll - Med Andreas Danielsson som cykeldirektör och Martin Söderström som ambassadör blir cyklingen på Idre Fjäll svårslagen. Rullskidcenter - Glöm inte blodtruga inför rullskidtävlingarna. Och häng med i Rullskidcenters diskussion kring varför många anmäler sig sent till lopp. Johanna Ojala är fortsatt vikarie för Niklas Bergh. Här finns Lagom på Instagram.

Det har varit Friidrotts-SM i Söderhamn och vi har träffat två av huvudpersonerna på 10 000m. Johanna Larsson från Örgryte stod för en superprestation när hon knep karriärens första SM-guld. Johanna som tränas av Midde Hamrin berättar om hur hon jobbat sig igenom platåeer för att i år sänka personbästa på i princip varje distans. Vi träffar också Mustafa Mohamed som med sina 29.09 imponerade stort. Mustafa berättar om vad som fortsätter att driva honom och om hur han nästa år har stora rekord i sikte.    Manne har har levererat storartade Skierg-insatser och John vill cykla ett lopp nu när han inte kan springa.  Veckans Sponsor: Saucony 

I veckans podd har vi bett er lyssnare att skicka in era frågor till teamchef Anton Järnberg som i sin tur gör ett försök att besvara dem så gott det går, det blir allt från träningsmängd för hockeyspelare till tid på 5000 m Skierg. 

WIE schaffe ich es Ausdauer und Kraft in einem Plan zu trainieren OHNE SCHWACH und trotzdem nicht fit zu werden? - Eine der meist gestelltesten Fragen derzeit und somit auch Anlass für diesen Podkast! Wir gehen Schritt für Schritt durch, was wirklich wichtig ist, damit DU weißt ob 80/20 -Zone 2 - HIIT oder Crossfit das Richtige ist... 01:41 - Ausdauer & Kraft entwickeln - unsere Arbeit mit Athleten 03:00 - Dieses Problem haben fast alle 06:22 - Die Frage stellen viele - komplett unnötig 07:54 - DIESE erste Frage musst Du stellen 11:52 - Dein WARUM bestimmt wieviel Zeit Du wofür verwendest 13:08 - Die ZWEITE FRAGE, die man beantworten muss 14:29 - Marker 7 14:30 - Wer bist DU? 16:14 - Meine eigene Transition zum Laufen 17:16 - Conditioning Tests für Footballer - so gehen wir vor 20:49 - Deswegen ist der SKIerg ein gutes Mittel - egal was andere Coaches sagen 22:28 - Eine Woche als Beispiel 25:09 - Der erste Filter - das Bild wird schon klarer 26:02 - Deshalb kann man sich nicht nur an Top Performern orientieren -80/20 Training 30:12 - Intrensität - Regeneration und die Planung einer Woche 32:44 - 10 Trainingseinheiten in 5 Tagen als Footballer? 35:29 - Intervalle - es geht nicht nur um die Belastungszeit 36:43 - Das ist IRRELEVANT FÜR DICH! 38:36 - Für diesen Satz werde ich kritisert - sollte ich auch 39:15 - Jetzt hast Du schon einen viel besseren Überblick! 40:10 - Das darf man nicht glauben - sei ehrlich zu DIR 41:42 - Priorisieren macht glücklich und motiviert 45:33 - Gewinne MEHR aus Deinem Training! DAS K.A.S. GPP MANUAL KOMMT! Wenn Du Interesse hast melde DIch in den Kommentaren! Du bist FOOTBALLER und willst endlich professionell trainieren: https://www.kaindl-athletic-system.com/football-crew Du bist EVERYDAY ATHLETE und willst endlich den richtigen Plan für Dich: https://www.kaindl-athletic-system.com/everyday-athletes-online-program EDUCATION FÜR COACHES! Unsere Trainingsplanungskurse kommen: https://www.kaindl-athletic-system.com/trainingsplanungskurs Du bist POWERLIFTER und willst PROGRESS machen: https://www.kaindl-athletic-system.com/powerlifting-crew Du bist EVERYDAY ATHLETE und willst endlich den richtigen Plan für Dich: https://www.kaindl-athletic-system.com/everyday-athletes-online-program VIELEN DANK FÜR EUER FEEDBACK! Das treibt uns auf jeden Fall an 2023 noch mehr Content für Euch zu liefern und Euch noch hilfreicher zur Seite zu stehen! --- Send in a voice message: https://podcasters.spotify.com/pod/show/kaindlathleticsystem/message

Ready, Row! USA was thrilled to be the media partner of USRowing for the first in-person convention since 2019. In particular, we'd like to thank the creative, positive, indefatigable, and ever-attentive Brett Gorman for connecting us with so many amazing people in rowing.Oh, the rowing stories we heard! from rowing's movers & shakers & regular folks, like Janice Holzman, Row New York; Calvin Coffey, Olympic athlete & Coffey SimulatOar inventor; Josh Carlson, Concept 2 SkiErg specialist; Holly Austin, Ready Set Row; Paralympic coxswain Emilie Eldracher; Aquil Abdullah Olympic & Hydrow athlete; Sandra Cardillo, Watuppa RC ED & Head Coach;  Fabio Selvig, Fillippi Sales & Marketing; Jalen Baldwin, SteadyState Network Changemaker Scholarship winner & coach at Cleveland Foundry; John Gartin, Executive Dir., Collegiate Rowing Coaches Assn.; Kyle Williams & Kamal Carter, A Long Talk; Ted Benford, Executive Dir., Community Rowing; Dave Powers, 776BC Performance Apparel; Rick Bayko, CRI Military & Veterans Crew; Don Ukrainec, H2Row boat shoe systems; Tom Rooks, USRowing Safety Dir.; Jenny Trayes, USRowing Community Engagement; Mary Whipple, Olympic coxswain; Ramona Cox, sports therapist.  Please visit https://readyrowusa.com/USRowCon23 for watch links and our full coverage. Help us get these amazing rowing stories out to the world by subscribing and reviewing on your favorite podcast apps, and by liking, commenting, and sharing on all the livestream destinations - Facebook, LinkedIn, and YouTube (search is your friend!). Please note: We're still uploading the 20 #rowcon23 interviews to podcast distribution, so stay tuned for the rest. We're getting there!Many thanks to our fabulous sponsors: Burnham Boat Slings - mention the podcast at a regatta for some Burnham swag! Resolute Racing & Sykes USA - our producer rows a LW Sykes - try it out on the Charles River! GoodInklings Web Design & Management - mention the podcast for a free website audit! Pierce Press Publishing & Podcasting - wholesale discounts to 55% for podcast listeners! Catch the livestream & replays on our YouTube channel & subscribe on your favorite podcast apps: Spotify, Google, Apple, Stitcher, SoundCloud, & more! If you like what you hear, consider subscribing, reviewing, and like, comment, & share!#rowingpodcast

In this USRowing Convention interview (thanks to Linda Muri for wrangling him from the erg championship floor!) Josh Carlson made us a believer in the value of cross-training for rowing with the Ski-Erg, a popular, relatively new product by Concept 2, manufacturer of the ubiquitous RowErg. "SkiErg is great for working on lats, and just giving rowers a break from the rowing machine for pretty much the same type of workout," Josh said. Now I have to figure out how to sneak one in the house! Many thanks to our fabulous sponsors: Burnham Boat Slings - mention the podcast at a regatta for some Burnham swag! Resolute Racing & Sykes USA - our producer rows a LW Sykes - try it out on the Charles River! GoodInklings Web Design & Management - mention the podcast for a free website audit! Pierce Press Publishing & Podcasting - wholesale discounts to 55% for podcast listeners! Catch the livestream & replays on our YouTube channel & subscribe on your favorite podcast apps: Spotify, Google, Apple, Stitcher, SoundCloud, & more! If you like what you hear, consider subscribing, reviewing, and like, comment, & share!

Andreas Nygaard slog nyligen världsrekord på Skierg när han stakade maratondistansen på fantastiska 2.28.10. Andreas har också skördat många vinster på långloppscupen däribland seger i Vasaloppet. Andreas hjälper killarna med tekniktips, vad man ska ha för frekvens och hur man bör lägga upp träningen inför ett maxförsök på 5000m Skierg.  Tilda Månsson slog i förra veckan det svenska juniorrekordet över 3000m när hon segrade vid Vinthundsvintern på snabba 9.08.84. Några dagar senare tilldelades hon Lilla Bragdguldet. Med stora steg förbättrar sig Tilda både i löpning och i favoritsporten Triathlon. Hör henne berätta om de kommande loppen!  John har fått två stressfrakturer i sacrum och Manne har skidat på stadion. Som uppgjort för en av poddens största aggressioner någonsin.  Sponsor: Saucony

Vi summerar jullovet där podden i vanlig ordning tog ett par veckors paus. Erik beskriver också i detalj hur en vila mellan två stakmaskinsintervaller kan se ut. Vi svarar även på några lyssnarfrågor, bl a om hur bra det är att köra Zwift med SkiErg samt huruvida man får logga stakmaskin som skidträning på Strava. Sponsorer: Moraloppet - Fantastiskt välordnad seedningslopp som körs 21 januari Idre Fjäll - Boka din vinterresa idag. Rullskidcenter - Dags att valla och rilla inför seedningsloppen. Vasaloppet - Missa inte att gå i mål i Mora i vinter Glöm inte: Trumpet Woolwear - Underställ i ull du kommer att älska. Wickström Coaching - Bättre och roligare skidträning. Bättre skidteknik -  Skidkurser för nybörjare, erfarna, stakare, skejtare och företag.

GUEST:Played multiple sports growing up, American football, hockey, rugby, baseball and basketball. Played college football in Canada, after graduating college started playing rugby again. Made the Canadian national team to played professionally in France and New Zealand. Multiple injuries lead to an early retirement. Started incorporating Concept2 machines into daily exercise. Discovered the online community and started focusing strictly on rowing and SkiERG. 7 World Records on the SkiERG. EPISODE LINKS:► IG: https://www.instagram.com/nxt.lvl.athlete/PODCAST INFO:► Podcast website: https://anchor.fm/upside-strength-podcast► Apple Podcasts: http://apple.co/3mroiB4► Spotify: http://spoti.fi/34jJtyXPODCAST PLAYLISTS:► Full episodes playlist: http://bit.ly/3oSCkxe► English Clips playlist: http://bit.ly/3gRmAry► French Clips playlist: http://bit.ly/2K1IoVKCONNECT:► Subscribe for more videos here: http://bit.ly/1Xgr5y5► Newsletter: https://marvelous-innovator-3706.ck.page/4eaf4ddbcc► Formations: https://www.upsidestrengthacademy.com/► Twitter: https://twitter.com/seanseale► LinkedIn: https://www.linkedin.com/in/seanseale/► Facebook: https://www.facebook.com/upsidestrength► Instagram: https://www.instagram.com/upside_strength► Tik Tok: https://vm.tiktok.com/ZSgNAPQF/▶︎ Moxy Monitor: https://www.moxymonitor.com/shop/ (code promo 5%: “UPSIDE”)▶︎ Idiag P-100: https://www.idiag.ch/en/idiag-p100-en/ (HORS FRANCE - email moi sur info@upsidestrength.com pour un code promo de 20%)▶︎ Breathe Way Better: 10% off avec "UPSIDE2022" sur https://checkout.square.site/buy/NGJCRY5FFAVI2BLBRFEZU22B▶︎ Strength Coach Network: https://strengthcoachnetwork.com/upside/?orid=15781 (50% de rabais sur ton premier mois)DISCLAIMER: ► These descriptions usually contain affiliate links. If you

Denna vecka får du ta del av en fullspäckad podd där Anton inleder podden med ett intressant möte med Mats från Concept2 och Skierg som i somras gick in som samarbetspartner i teamet. Efter det går vi vidare till Marcus Laggar och en av våra andra samarbetspartners, Edsåsdalen. Laggar som bl.a. varit uppe i Edsåsdalen och tagit tempen den gångna veckan!

What Is Hyrox Race Details 8x 1k runs (broken up) 8 strength events Pro Weights & Order 1k run SkiErg 1000m 1k run Sled Push 50m (385lbs/175kg) 1k run Sled Pull 50m (275lbs/125kg) 1k run Burpee Broad Jumps 80m 1k run Row 1000m 1k run Farmer Carry 200m (70lbs/32kg) 1k run Sandbag Lunge 100m (65lbs/30kg) 1k run 100 Wall Balls (20lbs/9kg)   What The Event Was Like My Experience Competing In The Event Went Went Well Mindset going in and during Ski Burpees Lunges Carries What I Need To Work On Running Sled Technique Course Management What's Next For Me & Training 8 weeks until Los Angeles on 12.10 Return of the Athlete YouTube: https://www.youtube.com/channel/UCizcKj6BJGFNS3wDHkptvtA   Return of the Athlete FB group: https://www.facebook.com/groups/returnoftheathlete   Return of the Athlete 5-Day Playbook: https://go.returnoftheathlete.com/the-playbook   Return of the Athlete coaching program: https://go.oncehub.com/ECPAdvisoryCall   Social Channels: Paul Clingan IG: https://www.instagram.com/paul_clingan Paul Clingan Tik Tok: https://www.tiktok.com/@paulclingan

Mats och Kay snikesnackar om träning samt funderar på hur Mats ska få igång sin SkiErg.  Smala skidor är podden för dig som är intresserad av längdskidåkning. I jakten på att utveckla sig som långloppsåkare nördar Mats och Kay ned sig  i allt som rör sporten. 

Surr på läger med teamets surrkuse Eddie. Vi pratar om allt mellan himmel och jord. Hur har barmarkssäsongen varit, Skierg pass och dessutom hörs fotograf Crelle och Emil inför säsongen.

Join us for the Concept2 Skeleton Crew Challenge - Workout 2 Over the next seven days we are on a mission to accumulate 31,000 meters. Each workout will get us a little closer.   To Participate:   Create a Logbook Account: https://log.concept2.com/   Grab Total Meters from each Workout: https://www.concept2.com/service/monitors/pm5/how-to-use/viewing-workouts-memory   Enter your Meters manually each Workout:  Once you are logged into your Logbook account, you can fill out the "Add Workout" section to add your meters from today's workout.    If you have ErgData linked to your Logbook Account, syncing your Meters will enter you in the Challenge as well: https://www.concept2.com/service/software/ergdata   Because the Concept2 Skeleton Crew Challenge is an Individual Challenge, having a logbook account and recording meters puts you into the challenge automatically. All we need to do to complete the challenge is to collect those meters! (note: BikeErg meters will be cut in half to count towards the challenge - they just accumulate too easily!)

Att salt är något vi behöver som människor och konditionsidrottare är brett vedertaget. Ett bra saltintag hjälper oss att bibehålla en korrekt plasmavolym i kroppen vilket är viktigt för vår möjligheter att transportera syrerikt blod runt i kroppen.  Men hur viktigt är det för prestationen i ex ett ultramarathon? I veckans avsnitt går vi igenom en ny studie som kollat på detta. Vi hinner även med ett gäng lyssnarfrågor.  Tidsschema: 03:05 Studiens upplägg 08:10 Resultat & diskussion    Lyssnarfrågor: 26:00 Skierg och kalorimätning 28:55 Viktstabil triathlet, vad fyller man på med för att fylla kcal behovet? 37:20 Ämnesomsättning ökar och stiger?  Mer poddar och artiklar hittar du på Prestera Mera   Värdar  Tommy Ivarsson, Fil.mag Biomedicin (M.Sc.)–Specialisering mot mänsklig tommy@umara.se   Simon Gustavsson, Fil.kand Biomedicin (B.Sc.)–Specialisering mot områdena kost och träning. simon@umara.se    

This week, we are joined by Ethan Fleming, an entrepreneur, coach and Guinness World Record holder for Most Chest to Ground Burpees in Three Minutes (68). He has completed the 24-hour SkiErg challenge as well as 11,401 burpees in 24hrs! Ethan dedicates himself completely to achieving his goals and pushing past limitations with 100% intensity no matter what he's doing. Know more about what makes him push himself to greater heights with every day being another opportunity to improve oneself mentally and physically.

Då drabbar vi samman ännu en gång med den väldiga Freddi Smulter, den alltid högt inaktuella högaktuella bänkpressaren och SkiErg-världsrekordsslaktaren! I dessa två delar så kollar vi läget på hans styrka, om vi kommer få se några sjuka vikter eller SkiErg-siffror snart. Vi avhandlar också våran sälroddsutmaning vi sysslade med under vintern. Till allt detta blir det även snack om Ricky Bruch, rövlyftsbänk, Lasse Hedlund. Viktigast är kanske ändå Smulters egen dokumentär från 2015. Han berättar hur vi ska gå tillväga för att få den till Sverige! 00:25:42 – Freddi in 01:18:51 – Freddi ut Tyngre Kraftsport är en extra stark podcast, specifikt för dig som är nyfiken på bänkpress, styrkelyft eller strongman. Din värd är världens bäste Josef Eriksson, som varje fredag möter spännande och inspirerande gäster. Du som lyssnar på vår podcast får gärna betygsätta den på Apple Podcasts – lämna gärna en recension. Då blir podden mer synlig för andra plus att värden blir glad.

Då drabbar vi samman ännu en gång med den väldiga Freddi Smulter, den alltid högt inaktuella högaktuella bänkpressaren och SkiErg-världsrekordsslaktaren! I dessa två delar så kollar vi läget på hans styrka, om vi kommer få se några sjuka vikter eller SkiErg-siffror snart. Vi avhandlar också våran sälroddsutmaning vi sysslade med under vintern. Till allt detta blir det även snack om Ricky Bruch, rövlyftsbänk, Lasse Hedlund. Viktigast är kanske ändå Smulters egen dokumentär från 2015. Han berättar hur vi ska gå tillväga för att få den till Sverige! 00:03:28 – Freddi in 00:48:13 – Freddi ut Tyngre Kraftsport är en extra stark podcast, specifikt för dig som är nyfiken på bänkpress, styrkelyft eller strongman. Din värd är världens bäste Josef Eriksson, som varje fredag möter spännande och inspirerande gäster. Du som lyssnar på vår podcast får gärna betygsätta den på Apple Podcasts – lämna gärna en recension. Då blir podden mer synlig för andra plus att värden blir glad.

Welcome to this week’s AMA episode, where I chat about some of the health, nutrition, and fitness issues I’ve been asked about lately. I also share the 5-day supplement program I’ll be using with the corporate guests attending our live Runga Event at Lake Austin this week. The supplement protocol focuses on maximizing sleep, hydration, and immunity and consists of two shots of Quicksilver’s Immune charge, three doses of Quicksilver’s Quinton 3.3 Hypertonic, and two tabs of Quicksilver’s H2 Elite Hydrogen per day. And (although they may not need it after a day of kettlebell training, yoga, and hot and cold immersion), our guests will be offered Quicksilver’s CBD Synergies and BiOptimizers’ Magnesium Breakthrough to improve the quality of their sleep. On a more general note, I also get into the benefits of a protein-forward, low-carb, no-sugar diet and explain how to do a 20-minute EMOM on a SkiErg.    Support the show (https://www.coachjoedi.com/joe-recommends )

On this Friday’s show, I’ve decided to share a twenty-minute workout that builds on the alternating EMOM of ten kettlebell swings and ten push-ups that I talked you through in Episode 101. However, this routine focuses on power, endurance, and stamina, and it has more of a metabolic component which means you’ll have to work a little harder this time. Today’s EMOM consists of ascending reps of five, ten, or twenty swings at station one, followed by ten push-ups (or preferably ten calories on a fan bike or SkiErg) at station two. If you’re doing the workout outside, you can substitute a 150-meter run or thirty steps of lightweight walking lunges for the time spent cycling, rowing, or skiing. Wherever you do the workout, remember to focus on your form. Make an effort to tighten your glutes, quads, and abs. And, as always, synchronize your breathing and try to breathe through your nose. Support the show (https://www.coachjoedi.com/joe-recommends )

Workout 75: (Many Medium Intervals) A little exploration of our intensity inside these timed sets. We define our base early on and find comfort there.  Then, we create and hold the space to enjoy three more higher levels.   We know it's been some time since we released a BikeErg coached workout, so enjoy BikeErg friends! Know that just because we are on a BikeErg doesn't mean it's a workout you need to skip if you have a RowErg or a SkiErg. Please join us!   Warm Up Into Your Workout (~50 Minutes) (Programming begins at 3:00)   9 Rounds of... 5 Minute Intervals 1 Minute Rest   Cool Down: DIY Ride or Stretch   **LISTENER REQUEST** Help us build a new segment on our show!   It's called "What Makes YOUR Flywheel Spin?" and we want to hear from YOU! You'll have to do this workout to hear the specific details for this week, but here are the basic steps:   Step 1: Complete today's Workout Step 2: Find the Audio Recorder App on your smartphone Step 3: Record your Voice answering the specific question asked Step 4: Save and Send your audio files to info@concept2.com   Want to Learn or Practice the Basics of Rowing on the Concept2 RowErg?  As The Flywheel Spins "Row Basics"   Remember, feedback is important!  Please forward any questions or comments you may have to info@concept2.com (use "Podcast" in the subject line of your email).   Please read the following before participating. DISCLAIMER OF LIABILITY and USE AT YOUR OWN RISK

Salut à toi! J'espère que tu vas bien ! Pour cet épisode on se retrouve avec Maxime ESAM! Ancien judoka de haut niveau, Maxime se retrouve, suite a une blessures, dans le monde du Crossfit. Il rejoint la team Invictus et représente la France dans diverses compétition. Aujourd'hui Maxime a publié récemment son 1er ouvrage "Progityourself" permettant ainsi à chaque sportif ou owner d'apprendre à gérer sa propre programmation. Il a également eu l'occasion d'être préparateur physique de l'unité d'élite du RAID en les préparant pour battre le record du monde de distance sur Skierg en 24h. Mais je ne t'en dis pas plus et je te laisse découvrir cela de suite !

Fergus and Ed discuss all things World Rowing Indoor Champs. They're joined by Liz Soutter, Sport Manager at World Rowing, Meg Knight from Trentham Rowing club, racing in the U19 2k and 500m and also Alex Dunne, who oversees operations for Concept 2 UK. We run through this year's event, Meg's race day strategies and discuss the ruise and dominance of Concept 2.This episode is sponsored by Concept 2. Concept2 has been making innovative products since 1976. Part of the very fabric of the sport of rowing, their product line now includes oars, the RowErg, the SkiErg and the BikeErg. Every machine and oar produced comes from a background of forty-five years of excellence. They believe that rowing is a lifelong activity, accessible to all. And their goal is to promote and encourage the growth of rowing, both indoors and outdoors.Visit concept2.co.uk to learn more.

Fergus and Will discuss BUCS, Uni Rowing and HRR in the latest episode from The End of The Island. They're joined by Helen Kirkpatrick, Captain at Imperial College, John Laurenson, Chair of Bath University Boat Club and Alex Darby who can more often be found on instagram as uni.rowing. We run through BUCS over the years, talk this year's rescheduled HRR and look at an alternative racing schedule for university rowing.This episode is sponsored by Concept 2. Concept2 has been making innovative products since 1976. Part of the very fabric of the sport of rowing, their product line now includes oars, the RowErg, the SkiErg and the BikeErg. Every machine and oar produced comes from a background of forty-five years of excellence. They believe that rowing is a lifelong activity, accessible to all. And their goal is to promote and encourage the growth of rowing, both indoors and outdoors.Visit concept2.co.uk to learn more.

Please support this podcast by checking out our sponsor:- Strength Coach Network: https://cutt.ly/upsideSCN to get 50% off your first monthGUEST:Discovering CrossFit in November of 2005 was a life-changing event for the former Division-I athlete. For years, the standard bodybuilding/cardio model of “fitness” was all he knew. Reading Greg Glassman’s breakthrough article, “What is Fitness”, changed everything. Since then, Variance, Functionality, and Intensity have been the cornerstones of his life.Training privately since 2006, Justin has accumulated countless hours of experience working with hundreds of athletes in parks, in gyms, on tracks, and in his garage. Justin continues to train exclusively out of his garage to this day. He currently resides in Sarnia, Ontario with his wife and three sons.EPISODE LINKS:Website: https://www.garageathletefitness.com/IG: https://www.instagram.com/garageathlete/Full video interview: https://youtu.be/X5UMmGSy9HsPODCAST INFO:Podcast website: https://upsidestrength.podbean.com/Apple Podcasts: http://apple.co/3mroiB4Spotify: http://spoti.fi/34jJtyXFull episodes playlist: http://bit.ly/3oSCkxeEnglish Clips playlist: http://bit.ly/3gRmAryFrench Clips playlist: http://bit.ly/2K1IoVKTOPICS:0:00 - Intro0:45 - Start1:39 - Background2:30 - Finding CrossFit20:15 - Online rowing community26:10 - Mistakes when following a program30:35 - Training too much42:05 - Ergs 56:35 - Rating higher1:04:45 - Strategy1:10:45 - Technical mistakes 1:15:02 - Garage Athlete ProgrammingCONNECT:► Subscribe for more videos here: http://bit.ly/1Xgr5y5► Twitter: https://twitter.com/seanseale► LinkedIn: https://www.linkedin.com/in/seanseale/► Facebook: https://www.facebook.com/upsidestrength► Instagram: https://www.instagram.com/upsidestrength► Tik Tok: https://vm.tiktok.com/ZSgNAPQF/

Welcome back to Chat Sh*t Get Fit! So excited this week to be joined by a very special guest. We are joined by Colleen Drummond  As if holding 2 Ski Erg world records wasn't enough. December 12/13th she is going a step further and is going for 3 world records.  The records she currently holds are Female 40-49 Longest Continuous Ski - 17 hours Female 40-49 Quickest 100,000 meters - 08:57:44 Absolutely incredible. If you've ever been on one of these things you know how truly horrendous they can be. Even then 17 hours of any sustained activity is a big ask but the fact it was on a ski erg makes it even more impressive! So what crazy records is she going after now? Exceed 191,000 meters in 24 hours Beat her own record of 17 continuous hours. Beat the overall continuous record held by Nathanael Gey, France (34:41:26) She's rounding up to 36 hours because why not! (She hasn't even mentioned this until now so we were shocked!) Naturally, we want to know how she even got into all this in the first place and her journey through the records up until this point. We have numerous questions to get through, and as she's a fan of the show, she was fully prepared for our chaotic approach! We are also going to get her back on once shes attempted the records (& I'm sure smashed them) to see how it went! We know times are tough at the moment but if you have any spare cash we'd ask that you donate in support of Colleen on these mammoth feats.  "2020 has been a challenging time across the world. As Christmas approaches there are people who are facing a financial struggle so severe that being able to enjoy something as simple, yet special, as a Christmas Dinner is going to be almost impossible to fund. On the 12th and 13th December 2020, I will be attempting to break 2 World Records in my age group on my Concept 2 Skierg. The first is to exceed the current record of 191000 metres in 24 hours. The second is to do this consecutively as a continuous ski and exceed the current record of 17 hours. My goal is to raise as much money as possible for Basingstoke Food Bank so that everyone in this area, young and old alike, can enjoy a Christmas Dinner. If gyms are not affected by a lockdown I will be completing this at The Ministry Gym in Chineham, Basingstoke. If the gyms are forced to shut their doors I will be doing it at home. I realise times are extremely tough so I am asking anybody who can to donate £1. Every penny will be going directly to the Charity. If you are unable to donate money but are able to donate food directly to the Food Bank this will also be gratefully received. Let's make Christmas Day 2020 one that everyone can look forward to." So if you can please click here to jump on over and donate a few £££. Thank you! From the Chat Sh*t Get Fit family GOOD LUCK!!    New to the show? Head back to episode 1 "Let's Chat, Covid & Fitness" where we give an introduction into who we are and talk about the current state of ourselves and the fitness industry during this covid pandemic   Make sure you sign up to the newsletter on chatshitgetfit.com as to get notified when we release the supporting blog post about our episodes. Great to dip in and out of for information without having to listen again!   Find us on Instagram @cf_bill @coachtomreardon @a_new_man87    Website: www.chatshitgetfit.com Emai: csgfpodcast@gmail.com  

Workout 66: (Variable Interval Workout) This workout is a win-win when we look at making time for and accomplishing such a tremendous effort. Enjoy this formatted version of a workout titled "Pride" which celebrates the small achievements made when we show up for ourselves. Enjoy, as we progress through the variety of interval lengths and find comfort with changing stroke rates too!   Post-Workout Interview: Jane Erbacher, of Erg Army, Project Ski and Project Row shares her philosophy in coaching and training. She is always excited to teach how the Concept2 machines can help you strengthen your body and hopes it becomes something you look foward to using regularly.   Check it out: Website: www.ergarmy.com Instagram: @jane.erbacher   Warm Up/Workout: (Length ~50 Minutes programming begins at 9:00)   "Pride" by Jane Erbacher   2 Rounds of...   2 Minute Erg / 1 Minute Rest 2 Minute Erg / 1 Minute Rest 2 Minute Erg / 1 Minute Rest 4 Minute Erg / 1 Minute Rest 1 Minute Erg / 1 Minute Rest 1 Minute Erg / 1 Minute Rest 1 Minute Erg / 1 Minute Rest 3 Minute Erg   3 Minute Rest between Rounds   Stroke Rates will range between 33 and 45   Cool Down: Relax and ski easy as you listen to our interview     Remember, feedback is important!  Please forward any questions or comments you may have to info@concept2.com (use "Podcast" in the subject line of your email).   Please read the following before participating. DISCLAIMER OF LIABILITY and USE AT YOUR OWN RISK

SkiErg-loppet ->  https://race.se/sv/races/6935/about Seven Seven Ultra -> https://race.se/sv/races/7002/about Rullskidor -> www.rullskidcenter.se/ae   Veckans ämne: 26 minuter in.

Workout 62: We ski through this workout to build a strong athletic base; to challenge our strength in a sustained effort; to maintain our integrity between the interjections; to lift our mood and to reconnect with our body.   Warm Up: (programming begins at 1:30)     4 Minutes Increasing Intensity from RPE 2 to RPE 4 at 35 SPM to 37 SPM Then, 4 Rounds of... 45 Seconds of RPE 4 at 37 SPM 15 Seconds of Max Power at Max SPM   Immediately into...    Workout:   4 Minutes of Recovery (RPE 4) with the last 45 Seconds at Max Watts at 43 SPM 4 Minutes of Recovery (RPE 4) with the last 45 Seconds at Max Watts at 43 SPM 4 Minutes of Recovery (RPE 4) with the last 45 Seconds at Max Watts at 43 SPM   4 Minutes of Recovery (RPE 4) with the last 30 Seconds at Max Watts at 45 SPM 4 Minutes of Recovery (RPE 4) with the last 30 Seconds at Max Watts at 45 SPM 4 Minutes of Recovery (RPE 4) with the last 30 Seconds at Max Watts at 45 SPM   4 Minutes of Recovery (RPE 4) with the last 15 Seconds at Max Watts at 47 SPM 4 Minutes of Recovery (RPE 4) with the last 15 Seconds at Max Watts at 47 SPM 4 Minutes of Recovery (RPE 4) with the last 15 Seconds at Max Watts at 47 SPM   Cool Down: 4 Minutes Ease Off Intensity     Remember, feedback is important!  Please forward any questions or comments you may have to info@concept2.com (use "Podcast" in the subject line of your email).   Please read the following before participating. DISCLAIMER OF LIABILITY and USE AT YOUR OWN RISK

Workout 58: An incremental speed check. Use this drill to get cozy with the idea of moving a little faster. Keep the flywheel light but make sure not to sacrifice the full length of your stroke - oh yeah, and feel free to bring on the power too!   4 Minute Segment Format   60 Seconds WORK       60 Seconds rest 40 Seconds WORK       20 Seconds rest 20 Seconds WORK       40 Seconds rest     Warm Up:   (programming begins at 4:30)     4 Minute Segment (see above)   Complete at 35 Strokes per Minute (SkiErg) Complete at 18 Strokes per Minute (RowErg)   Directly into Workout:   5 x 4 Minute Segments   Segment 1 35 - 37 - 39 Strokes per Minute (SkiErg) 18 - 20 - 22 Strokes per Minute (RowErg)   Segment 2 37 - 39 - 41 Strokes per Minute (SkiErg) 20 - 22 - 24 Strokes per Minute (RowErg)   Segment 3  39 - 41 - 43 Strokes per Minute (SkiErg) 22 - 24 - 26 Strokes per Minute (RowErg)   Segment 4  41 - 43 - 45 Strokes per Minute (SkiErg) 24 - 26 - 28 Strokes per Minute (RowErg)   Segment 5  43 - 45 - 47 Strokes per Minute (SkiErg) 26 - 28 - 30 Strokes per Minute (RowErg)   Done!   Now, go do a Time Trial!   Or   Cool Down: DIY      Remember, feedback is important!  Please forward any questions or comments you may have to info@concept2.com (use "Podcast" in the subject line of your email).   Please read the following before participating. DISCLAIMER OF LIABILITY and USE AT YOUR OWN RISK

Workout 50: Points are not lost on this one. When we put in the time and focused attention, we find confidence in our movement; time after time.   Warm Up/Workout: [begins at 4:00]   1 Minute Interval @35   3 Minute Interval @35/37/35   5 Minute Interval @35/37/39/37/35   7 Minute Interval @35/37/39/41/39/37/35   9 Minute Interval @35/37/39/41/43/41/39/37/35   7 Minute Interval @35/37/39/41/39/37/35   5 Minute Interval @35/37/39/37/35   3 Minute Interval @35/37/35   1 Minute Interval @35     Cool Down: DIY   Remember, feedback is important!  Please forward any questions or comments you may have to info@concept2.com (use "Podcast" in the subject line of your email).   Please read the following before participating. DISCLAIMER OF LIABILITY and USE AT YOUR OWN RISK

Mareike Miller has been one of Adelaide's leading fitness coaches and for over 16 years facilitating positive change in her clients by guiding and supporting them in the process of learning how to take care of their body, mind, and spirit for the long-term, not the quick fix. Her clients are as diverse as individual dreams and goals are, coaching a broad demographic from beginners, retirees in their 60's, regular mums and dads, and those struggling with chronic health issues to marathon runners, high-altitude trekkers, competitive physique athletes, and CrossFitters. An experienced bodybuilding judge, she is also a successful Figure athlete achieving twelve state and national figure titles in three federations throughout her competitive career, including an ANB State and National Overall Figure Championship. She is also coach to Professional Figure, Sports Model and Fitness athletes having coached them from absolute beginner to the Pro world stage. She is a CrossFit Level 2 Trainer, an Australian Weightlifting Federation Level 1 Weightlifting/Sports Power Coach, Australian Strength & Conditioning Association Level 1 Strength & Conditioning Coach, and a C.H.E.K Holistic Lifestyle Coach. She is an elite indoor rowing athlete earning a gold and silver medal in the 2018 Australian Indoor Rowing Championships, she holds the current Concept 2 SkiErg 1000m Australian record in her age division, and has competed at the local level in CrossFit and Olympic Weightlifting. She is also pursuing high-altitude mountaineering, climbing the highest mountain in Europe last year and recently returning from her first expedition to Nepal. And her life motto is “One Life, Do Everything”!

Workout 46: Tons of options to keep things interesting. We find diversity in our movement patterns by pairing up complimentary exercises.   Warm Up: [Begins at 4:45]   PART 1: 1 Minute Light SkiErg Second Movement Option 1:  Floor Touch  From a standing position, hinge at the hip, bend the knees and touch the floor below you with your fingertips, then stand up tall again and raise your hands over your head as high as you can reach   1 Minute Light SkiErg Second Movement Option 2: Out to Plank  From standing position, hinge at the hip, bend the knees and plant your hands onto the floor below you.  Step your feet back behind you until you reach a plank position.  Walk your feet back up to your hands and return to your standing position.  Reach your hands over your head.   1 Minute Light SkiErg Second Movement Option 3: Burpee  From a standing position, hinge at the hip, bend the knees and plant your hands onto the floor. Step your feet back to plank and lower your body down to the floor until your knees, hips and chest rest on the floor.  Peel yourself up off the ground and step your feet back up to your hands and return to your standing position.  As you raise your hands over your head, jump and clap at the top.     PART 2: 1 Min Easy SkiErg 1 Min REST 2 Min Moderate SkiErg 2 Min REST 3 Min Hard SkiErg   Workout: [Begins at 2:300] 5 Rounds of...   3 Minutes of Work 3 Minutes REST    Where your 3 Minutes of Work is a predetermined number of meters, followed by as many repetitions of your Second Movement until you reach the end of the 3 Minutes   Cool Down: DIY    Remember, feedback is important!  Please forward any questions or comments you may have to info@concept2.com (use "Podcast" in the subject line of your email).   Please read the following before participating. DISCLAIMER OF LIABILITY and USE AT YOUR OWN RISK

I en hektisk hverdag kan det være vanskelig å få tid til de lange, gode øktene. Da er det viktig å trene effektivt. I denne episoden deler vi konkrete tips til trening på Skierg. Vi deler også noen tips om trening i romjula.Gjest i denne episoden er Simen Østensen som blant annet har seier i Marcialonga og tredjeplass i Tour de Ski på merittlisten.  

Hello Friends! What a ride! As we wrap up Season 2 of As The Flywheel Spins, I want to offer our gratitude for those who are joining us on this journey. Your feedback and encouragement are what keep our passion to deliver you a variety of new and interesting ways to use your Concept2 machines. Season 2 was our opportunity to expand our workouts beyond the RowErg to the SkiErg and the BikeErg, as well. It has been exciting to realize how much more there is to work with! Here were some of our favorite workouts through the season: A Tale of the Charles - Rowing with Peter and Dick is an experience. They are masters of their machines. If anyone claims that rowing with the damper set to 1 is easy, this is the workout to convince you otherwise. Was it a challenge? Yes. Are you up for a challenge? I hope so! Super Powers Activate - This workout has you on the BikeErg for a solid hour. You will go from a steady effort to your superhero effort. It's a fun, constantly changing, ever distracting, long workout. Push the Pace - Pacing yourself on any of the Concept2 machines is difficult. Pacing yourself on SkiErg proves that point. To accomplish this workout successfully you must hold back, but just enough. You'll see. These are just 3 of the 17 workouts of Season 2. There are so many more to check out if you haven't hit them all.  Even if you have hit them all, you can always repeat and note your progress! Each time you complete one, you might learn something new about yourself or the machines. This is your journey and we hope that offering up these workouts make your journey a little more diverse and exciting!  Now, we are still getting used to this journey as well. Admittedly, Season 2 did not go quite as planned. The passionate hope was to deliver two workouts to you each week for the length of the season. We got 7 weeks in and we recognized that this was an unsustainable effort in time and energy to produce the same quality we had intended. So, we pulled production back to offering one workout each week from then on. That was hard, but it turned out to be a great decision on our side as it sets us up for a long road ahead.  So, what's ahead? Well, every year Concept2 holds our Holiday Challenge where we encourage you to accumulate as many meters as you possibly can between November 28 and December 24. Once you reach over 100k, we donate to one of five charities on your behalf. This is our 20th anniversary of the challenge. As the Flywheel Spins will produce a few LONG workouts through the weeks of the challenge to help you achieve your goal! After that, we will look forward to Season 3 of As The Flywheel Spins starting up January 1, 2020. I can't think of a better way to ring in the New Year! We will deliver a workout a week and have some really fun things to highlight that we think you will love to hear about. Rumor has it that we will be stepping out of our small little recording studio here at Concept2 and putting some miles behind our meters. You'll have to stay tuned to find out!   Until then, have a great day and enjoy As the Flywheel Spins.

Workout 41: The SkiErg, stripped down to stroke rate. Find comfort with endurance while focusing on rhythm inside four, 5-minute pyramid intervals.   Log all of your meters on the Concept2 logbook      Warm Up + Workout:   1 Minute at each Stroke Rate 33-35-37-35-33   1 Minute Rest    1 Minute at each Stroke Rate 35-37-39-37-35 1 Minute Rest   1 Minute at each Stroke Rate 37-39-41-39-37   1 Minute Rest   1 Minute at each Stroke Rate 39-41-43-41-39   Cool Down: Easy Ski with some Single and Double Poling   Remember, feedback is important!  Please forward any questions or comments you may have to info@concept2.com (use "Podcast" in the subject line of your email).   Please read the following before participating. DISCLAIMER OF LIABILITY and USE AT YOUR OWN RISK

Workout 37: A strategist's dream workout.  Can you begin at a place where every round you can ski just a little farther? These 8 intervals have us literally racing against the pace we previously set for ourselves.    This is a great workout to kick off your SkiErg Sprint Training!  The Sprints are coming up fast - Here's a link to the Concept2 SkiErg Training Program should you want to join the fun!   Log all of your meters on the Concept2 logbook    Warm Up:   4 Minute Steady Ski @39   Workout:   8 Two Minute Intervals with ~1 Minute Rest in between   **CHALLENGE** Ski farther each interval than the previous    2 Rounds @39 2 Rounds @41 2 Rounds @43 2 Rounds @45   Cool Down:   DIY   Remember, feedback is important!  Please forward any questions or comments you may have to info@concept2.com (use "Podcast" in the subject line of your email).   Please read the following before participating. DISCLAIMER OF LIABILITY and USE AT YOUR OWN RISK

Workout 33: Strength Training on the SkiErg. We seek to find our one minute max and test our ability to sustain work based off of that effort.   Workout:   5 Minute Warm Up Intensity @41 SPM    2 Minute Rest   3 Minute Moderate Intensity @41    2 Minute Rest   1 Minute Hard Intensity @41    2 Minute Rest   1 Minute Max Wattage Attempt @41    2 Minute Rest (Note Max Average Watts)   1 Minute Max Wattage Attempt @41   2 Minute Rest (Note Max Average Watts and calculate 10%)   3 Minute 90% of Max Average Watts @41   2 Minute Rest   5 Minute 80% of Max Average Watts @41     Cool Down: DIY!     Join the Challenge! September 15 - October 15 is the Fall Team Challenge. Find a group of friends who can be motivated to Row, Ski or Ride many meters. Log all of your meters on the Concept2 logbook for a chance to win!   Remember, feedback is important!  Please forward any questions or comments you may have to info@concept2.com (use "Podcast" in the subject line of your email).   Please read the following before participating. DISCLAIMER OF LIABILITY and USE AT YOUR OWN RISK

Workout 29: So fast you won't even know what happened... It's shocking how a few mini bursts of effort will leave you energized, revived and satisfied.   Warm Up:    6 Rounds of Damper Lift   45 Seconds Ski @39 SPM  15 Seconds Rest   Set Damper to 1 at the start. During each rest period, increase the damper setting by no more than 1 number.   Workout:   6 Rounds of Consistent Effort    90 Seconds Ski @39 SPM 30 Seconds Rest   Work at the Damper setting that felt most comfortable.   Cool Down:   1 Minute Single Pole (moving 1 handle at a time) 1 Minute Double Pole (moving both handles at the same time) 1 Minute Single Pole 1 Minute Double Pole     You up for a challenge? Join the Concept2 Logbook to register! September 15 - October 15 is the Fall Team Challenge. Find a group of friends who can be motivated to Row, Ski or Ride many meters. Log all of your meters on the Concept2 logbook for a chance to win!     Remember, feedback is important!  Please forward any questions or comments you may have to info@concept2.com (use "Podcast" in the subject line of your email).   Please read the following before participating. DISCLAIMER OF LIABILITY and USE AT YOUR OWN RISK

Hi Friends! Thanks for tuning in to As The Flywheel Spins. It’s been a fantastic learning experience over the last 6 months. Each episode takes many hours and much energy, both physical and mental. We have worked really hard to stay focused on the requirements for consistently delivering a workout that will challenge you week after week. To date, there are 26 solid workouts available, two rowing technique drills, and one instructional row on the very basics of the rowing stroke. So, good news and great news. The good news is, your workout today is possibly one that you have done already! OR it is one that was posted weeks ago that you just haven’t found the time to attack. Today is your day! If you have been a diehard up to this point and you’ve completed every episode already, this is a great time to hit replay on those workouts that you’ve been anxious to tackle again. Here are links to a few of my favorites: Episode 12 - Can you Hang?  Episode 18 - To the Nines  Episode 24 - Warm Up? Workout? Your Call. If you are looking for something specific for your training today, maybe one of the following sparks your interest: Episode 3 - Track your Calories Episode 6 - The Damper Dance Episode 15 - Master of Control Okay, so that covers the good news. The great news is… A team of coworkers and I will be working on some brand new content. We’d like to make some improvements to the product we are delivering and the process to deliver it. We look forward to bringing you more rowing workouts but have heard from so many of you that your SkiErg and BikeErg are getting jealous of all the fun your RowErg is having. Our next season of episodes will start up again on September 4. Be sure to stay in touch with suggestions, feedback and crazy ideas because I love them all! We want to help you stay connected to your machines. The community that is building here has been awesome. Until then, have a great day and enjoy as the flywheel spins.

Vi tar pulsen på teamets senast nyförvärv tillika en av världens bästa långloppsåkare. Han gläntar på dörren in till livet i Real Ragde. Norge vs Sverige, Lager vs Ragde, löpning, rullskidor, rullskidor med barnvagn, vallning, SkiErg allt insvept i ett avslappnat samtal med många garv och goa historier.

Most of our podcasts we’ve dedicated to psychology and the strengthening of the mind. We didn’t neglect the body on purpose. In our opinion real training begins in the mind so we started there first. If you have been listening, taking notes, and incorporating some of the lessons you’ve learned into your life you’re probably finding yourself much more “put together” upstairs. So now it’s time to focus on the body. In this episode of “The Maximus Podcast” your hosts Joe Cebula and Bobby Maximus discuss the basics of setting up a training plan. They discuss goal setting, standards, macro and micro programming. Get your note pad out. This one moves at a fast and furious place. You can download the episode on iTunesYou can download it on StitcherYou can download it on SoundcloudTo learn more about Joe Cebula visit his Instagram @joe_cebulaWe’d like to thank our sponsors. Visit www.lalo.com and use the code MAXIMUS20 for 20% off Footwear. Visit www.nitorperformance.com and use the code MAXIMUSPODCAST for the best protein anywhereAlso visit www.meatlocker.com and use the code MAXIMUS to get 15% off your order. Finally support yourself by supporting us. Visit www.bobbymaximus.com/shop for T-shirts, gear, and the infamous Green Dots.Maximus Standards and Goals:Men’s GPP (General Physical Preparedness) Standards:Back squat: 2 times your body weightDeadlift: 2.5 times your body weightFront squat: 1.5 times your body weightOverhead squat: 1.25 times your body weightBench press: your body weight for 10 repsPower clean: 1.25 times your body weightTurkish getup: half your body weight60-second fan bike: 55 calories500-meter Row: 1:30500-meter SkiErg: 1:30 60-second fan bike: 55 calories1,000-meter Row: 3:301,000-meter SkiErg: 3:302,000-meter row: 7:002,000-meter ski: 7:005,000-meter row: 18:305,000-meter ski: 18:301.5-mile Run: 8:4560-minute row: 15,400 meters60-minute ski: 15,400 meters10K run: 50 minutes Women’s GPP (General Physical Preparedness Standards):Back squat: 1.5 times your body weightDeadlift: 2 times your body weightFront squat: 1.25 times your body weightOverhead squat: Body weightBench press: BodyweightPower clean: Body weightTurkish getup: half your body weight60-second fan bike: 40 calories500-meter Row: 1:45500-meter SkiErg: 1:401,000-meter Row: 3:501,000-meter SkiErg: 3:502,000-meter row: 8:002,000-meter ski: 8:005,000-meter row: 22:305,000-meter ski: 22:301.5-mile Run: 9:0060-minute row: 12,500 meters60-minute ski: 12,500 meters10K run: 50 minutes

On today's show I'm joined by Jane Erbacher. Jane is a fitness entrepreneur who left owning a gym behind to take her Rowing and SkiErg seminars and fitness competitions all over the world. Learn how Jane went from having 100 followers and being jobless, to global in just two years.https://janeerbacher.com/@jane.erbacherFree Macro/Calorie calculator: www.dannykennedyfitness.com/macro-calculator/Join my free email newsletter here: I WANT TO JOINJoin my Flexible Dieting Coaching Group: www.dannykennedyfitness.com/fiv5/Follow along with me exact workouts every day: www.dannykennedyfitness.com/dailyworkoutsIf you enjoyed this episode I'd love for you to leave a review, give the podcast a 5 star rating and subscribe for more.www.dannykennedyfitness.comInstagram: @djkfitnessYoutube: Danny Kennedy FitnessFacebook: Danny Kennedy Fitness

WORKOUT 16: Practice your higher range of intensity in this sprint workout designed to work with one, two or all three Concept2 Machines.  The RowErg, BikeErg, and SkiErg are all welcome here in the Wind Tunnel!   Warm Up (20 Minutes):   3 Rounds of 6 Minute Intervals with 10, 20 and 30 second bursts of intensity   If you have access to all three machines, start on the RowErg for the first 6 minutes. Rotate over to the BikeErg for the second and the SkiErg for the last.  If you have just one or two machines, don't worry, there is enough variety within the three segments to keep your attention.  Practice holding a stroke rate of 24 on the RowErg, a stroke rate of 40 on the SkiErg and a cadence between 80-90 on the BikeErg.  You'll need this for the workout.   Workout (20 Minutes):   6 Rounds of 30 Seconds of High Intensity with 30 Seconds of Rest  on the RowErg @24   1 Minute REST   6 Rounds of 30 Seconds of High Intensity with 30 Seconds of Rest  on the BikeErg @80-90   1 Minute REST   6 Rounds of 30 Seconds of High Intensity with 30 Seconds of Rest  on the SkiErg @40     Again, rotate from one machine to the next for each round.  Stay on one machine for all six of the 30 second efforts.  The goal here is to find a high intensity in watts to achieve for all 6 intervals.  This watt goal will most likely be different on each machine.    Have fun in the Wind Tunnel!   Remember, feedback is important!  Please forward any questions or comments you may have to info@concept2.com (use "Podcast" in the subject line of your email).   Please read the following before participating. DISCLAIMER OF LIABILITY and USE AT YOUR OWN RISK

WORKOUT 7:    Rate Climb Warm Up (14 minutes)     4 X 2 Minute Intervals with 1 Minute Rest in between   Each interval challenges our ability to hold two different stroke rates. As the rates get higher, the depth of the movement may decrease so we can highlight the power we can get as we initiate the movement.   Interval 1: 1 Minute @ 30, 1 Minute @ 34 Interval 2: 1 Minute @ 34, 1 Minute @ 38 Interval 3: 1 Minute @ 38, 1 Minute @ 42 Interval 4: 1 Minute @ 42, 1 Minute @ 46 Interval 5: 1 Minute @ 46, 1 Minute @ 50   Work (15 minutes)  We find more and more power inside our movement at 3 different Stroke Rates.  The stronger we can brace through our middle, the more direct we can apply our power.   15 X 30 Second Intervals with 30 Seconds Rest in between   First 5 intervals @ 38 Stroke Rate (increasing intensity over all 5) Second 5 intervals @ 40 Stroke Rate (increasing intensity over all 5) Third 5 intervals @ 42 Stroke Rate (increasing intensity over all 5)    Remember, feedback is important!  Please forward any questions or comments you may have to info@concept2.com (use "Podcast" in the subject line of your email).     Please read the following before participating. DISCLAIMER OF LIABILITY and USE AT YOUR OWN RISK

Vi laddar inför Bruksvallarna med SkiErg och andra alternativa höjdare för träningsdagboken. Roland Clara, syltprovning med Brink, och vi snuddar med lillfingret i kost.

Det är inget att sticka under stolen med, vi gillar rullskidor. Här försöker vi gå igenom allt. Från hur man tar sina första stapplande steg till träningstips för den inbitna och en hel del snack om hjul o sånt. Genom våra vänner påConcept erbjuder vi dig som lyssnare möjligheten att hyra en SkiErg med 100:- rabatt i månaden på www.concept.se/skierg-hyra .

Vi återbesöker stakmaskinen. Världens kanske både minst och mest älskade maskin. Genom våra vänner påConcept erbjuder vi dig som lyssnare möjligheten att hyra en SkiErg med 100:- rabatt i månaden på www.concept.se/skierg-hyra. Dessutom finns 10 rabatterade platser till Red Bull Nordenskiöldsloppet med koden “Lagom2019”, först till kvarn.

Sju livsviktiga tips att ta med sig på vägen mot Vasaloppet. Men vi reder också ut vem som kan klara nio mil i dalaskogarna (nästan alla) samt betygsätter prylar efter deras nödvändighet. Med stöd från Destination Jokkmokk där Nordenskiöldsloppet går, www.racefox.se och Concept som bjussar lyssnarna på rabatt på SkiErg-hyra här -> www.concept.se/skierg-hyra

  Greg Hammond is the director of Motor and Action Sports at Concept2, a sports and fitness manufacturing company based in Morrisville, Vermont and most recognized for their rowing and “erg” products. He was first introduced to the company and the erg products while attending college to obtain his bachelor's degree in Health Science. Since 1996, he has worked closely with the motocross, mixed martial arts, and CrossFit markets as well as multiple police and fire departments.   Greg joins me today to share his journey into CrossFit and using BikeErgs and SkiErgs to improve his workout routine. He shares how he became inspired to start his fitness journey and what it was like to attend one of the first Level 1 CrossFit seminars. He also shares why it's important for people to remain diligent and dedicated to getting fit and healthy - even if they do not see the immediate results they desire - as well as how new athletes and fitness enthusiasts can easily incorporate fitness into their lifestyle to improve their health.   “Everyone's got to find what their goal is and use that to get them started, then maybe shift it to something that is more appropriate later.” - Greg Hammond This week on the Dr. Mike Show:   His experience with CrossFit training. The history of Concept2's rowing products. How he became interested in fitness. The impact that CrossFit enthusiasts have had on the growing popularity of rowing machines and SkiErgs. His experience with attending one of the first Level 1 CrossFit seminars. How his fitness goals and perspective have evolved over the years. Lessons he has learned from working with high-performing athletes. Unique characteristics of top performing athletes. The importance of striving to improve y our health and fitness - even if you don't achieve all of your fitness goals. The origin story of the SkiErg. How the SkiErg gained popularity throughout the fitness industry. Why he enjoys using the SkiErg during his workouts. Types of workouts you can do while using the SkiErg and BikeErg. Tips for fitness beginners using the SkiErg and BikeErg products.   Connect with Greg Hammond:   Concept2 Concept2Greg on Instagram The Dr. Mike Show is Brought to You by Neuro Coffee   Neuro Coffee is a high octane brain supplement infused into great coffee.   It contains a patented extract from the coffee fruit, which has been clinically shown to increase levels of brain derived neurotrophic factor (BDNF) after taking. BDNF acts to grow and repair neurons in the brain and the body. As we age, BDNF decreases. Age related diseases of the brain (e.g. age related memory loss) are often associated with low levels of BDNF. Aging in general, stress, and lack of sleep also negatively impact BDNF.   Coffee drinkers never miss their morning cup of coffee, and now with Neuro Coffee you can enjoy that morning ritual even more knowing that it is helping your brain health. Neuro Coffee is roasted in small batches. Click here to start getting your monthly supply of Neuro Coffee. Dr. Mike Show listeners can use the coupon code DRMIKE10 to save 10% on their first order.   Love the show? Let us know!   Thanks for tuning into the Dr. Mike Show! If you enjoyed this episode, please head over to iTunes to leave us a rate and review. Subscribe to the show so you never miss an episode and don't forget to share your favorite episodes on social media.   Be sure grab your copy of Men's Health The MetaShred Diet: Your 29-Day Rapid Fat-Loss Plan. Simple. Effective. Amazing. book, join the LeanOS fitness coaching program, or  visit our website for even more tips and strategies to quickly and effectively lose weight while optimizing your health, and connect with us on Facebook, Twitter, and Instagram!  

Kalle och Brita har åkt Vasaloppet! Kalle tar samma valla som sin tuffaste kompis, har värdelös teknik, hatar SkiErg och tappar bort sina kompisar. Och så åker Kalle till Skaraborgs regemente P4 för att träffa FMTK-Lina. Mycket Kalle, helt enkelt. Lyssna!

It's Episode 49! The Dumbbells were delighted to have Casey Feigh join them in The Weight Room. The guys waste no time discussing a ongoing beef between Stanger and Feigh that has spilled onto the podcast as well as Instagram. Then, Casey tells the 'Bells about his love of sports growing up in and how they became a part of his identity. Casey describes a brutal season playing college football and then gets some advice from the guys about how to adjust his current diet. Last, the group answers listener questions about how low blood sugar can affect exercise and what the hell a SkiErg machine is."Don't Talk About It, Be About It!"Subscribe, Rate & Review The Dumbbells on iTunesTwitter: @thedumbbellsInstagram: @thedumbbellsFacebook: The Dumbbells*Tag us with all you fitness pictures and don't forget #picsoritdidnthappen *Have a fitness/nutrition question?Shoot the Dumbbells an email: AsktheDumbbells(at)GMAIL(dot)com

Greg Hammond from concept 2 joins us today and we discuss the heritage of the most under used piece of equipment in the gym, the rowing machine! Personally I hate it with a passion but that just makes me want to master it even more so we talk about the best way to use it effectively, why its a great bit of kit and we also get a bit down and dirty over CrossFit. We also discuss the SkiErg and how it compliments the training on the traditional rowing machines. All in all its a great episode with two guys who are still optimising their health and loving life! Champlain Valley CrossFit http://champlainvalleycrossfit.com/    Info on Drag factor 101 :  http://www.concept2.com/indoor-rowers/training/tips-and-general-info/damper-setting-101 Info on the SkiErg - http://www.concept2.co.uk/skierg/concept2-skierg  

In the episode Coach Joe explains the importance of managing volume over time as well as the use of special assistance exercises to improve performance. Managing Volume – Over time as an athlete progresses it seems only natural that their work capacity for training stimulus would also increase. Therefore, an increase in training volume is necessary for them to continue to make positive results. We manage the need for increased volume two ways. One by the total poundage lifted in a given workout. Example if an athlete does 10x3 Bench at 100lbs that equals 3000lbs of total weight lifted. If your add up all the accessory work over a specific training period the overall training volume must increase. However, you cannot just keep adding volume to the “Big Lifts” as that would eventually lead to injury. You can use special exercises designed to bring up weak areas that won’t beat up your body and will improve strength and work capacity for specific movements/lifts/sport activities. Special Assistance Work – Special assistance work makes up about 80% of the training at Varsity House. Only 20% of the total training volume come from traditional Bench/Squat/Deadlifts/OH Press as max lifts. These exercises low risk of injury and are designed to improve specific strength. These exercises can be volumized over weeks, months, or even years to an incredibly high volume with very little chance of neuromuscular fatigue. Upper Body Special Assistance Exercises Push Up Variations – Push Ups are about as old school as it gets. They have been around for thousands of years, are still one of the most effective ways to improve pressing strength. Start off with something simple like 50 per day then work your way up. We routinely have athletes who perform as many as 250 per day for weeks at a time. This will greatly improve you overall work capacity and translate to a bigger bench in no time. In one 8-week span I did over 48,000 pushups and did not bench at all. At the end of that 8-week span I hit a 225MR bench PR of 32reps. Proof that you can maintain a high level of strength for a very simple exercise. Work them in as part of your warm up or cool down or just simple do set throughout the day. Horizontal Row – If you want a big bench or any lift for that matter you need a strong back. However, doing tons of pull ups and heavy rows can wreck your elbows and shoulders. Performing the horizontal row will not only improve strength but can be micro-loaded slowly and consistently over time without beating you up. Improve these the same way. Start with a few sets per day as part of your warm up. Then increase over a period of time. I like to perform 5-sets of 20m push up and 5-sets of 20 horizontal pulls as my go to upper body warm up several times per week. This get my joints ready for a heavy bench session but also activates my back muscles for stabilizing as well. Banded Muscle Up – This is a TRUE special exercise specific to performing muscle ups. Do every day until you build the strength to do them or as a way to de-load you joint from doing too many! Banded Triceps/Biceps work – Eccentric loading increases tendon and ligamental strength. If you want to lift big weight you need to train the soft tissue to be strong as well. Perform band push downs and curls as a way to prevent elbow injuries and strength the triceps for all pressing movements. We regularly perform as many as 250 of each of these several times per week. Lower Body Special Assistance Exercises Reverse Hyper – The reverse hyper should be on the top of everyone’s lift for improving their squat and deadlift. It’s the king of the glute/lower back exercises and it also acts to traction the spine to prevent injury. You simply cannot perform this enough. We routinely perform 100reps of this exercise 3-6x/week. Weight depends on the strength of the athlete and how long they have been performing this lift. Start with a light weight and perform 3x/week and work your way up to some real weight. You can do a total number of reps or go for time. Banded Leg Curls – This is another “MUST HAVE” exercise as these will never cause an injury and will greatly increase the strength in your posterior chain. Perform them laying on a bench or sitting up on a box. Again we like around 100reps 3-6x/week. We will perform these along with reverse hyper all the time. Banded Good Mornings – The good morning for a lot of people is a tough exercise. Hard on the lower back and tough to master so people toss it. This variation you can do all the time without the risk of injury. We do them either on the wall or standing. The wall version hit the thoracic spine really well and the standing version hit the lower back hamstring more. Perform both exercises regularly as a finisher to a lower body day or as warm up/cool down. We like them on our off-days as another volume exercise for the posterior chain. Specific Special Assistance Exercises Bosu Banded Pull Over Sit Up – This is an oldie but a goodie. I have been doing these for years but recently brought them back out of the tool box as I was looking for way to improve my specific strength for the SkiErg. Perform this exercise every day until your abs are blown UP! Suspended GHR Hyper Row – Here again I was looking for a special exercise to improve specific strength for rowing. Since rowing is mostly lower back, hamstrings and lats this makes for a great translation. Perform this exercise several times per week to improve muscular insurance for rowing. Rules – There are none! Pick a few special exercises and work the hell out of them for a month. Stick with the ones that you feel give you the most benefit and rotate them regularly. Make it your mission to perform at least 1 special assistance exercise for one of your weak or needed areas every day. Either add more reps over the weeks or add some weight, but remember these should be loaded slowly as muscular failure is not the goal. You don’t want your volume work to take away from your regular training so take it easy! Get to LIFTN’ Coach Joe Strong www.varsityhousegym.com