Westy has finished off the 2016 season focusing on improving some important fundamental movement skills, increasing core trunk stability and strength, and increasing power through the hips before heading into the 2017 racing season.
We have focused on Reactive Neuromuscular Training (RNT) with goblet squats to increase stability in the hip and ankle while keeping his lower lumber stable under movement and load by increasing engagement of his gluts and hamstrings during the goblet squat.
With some technique training on the rower, Westy now moves much for efficiently and is able to more effectively train his aerobic capacity leading into the 2017 competition schedule.
Look for Westy to crush next year in all his different classes of sailing. Already being strong and now with focused improvement on movement inefficiencies he is setting himself up for a very successful year of training in 2017, while being able to transfer his improved body awareness and mechanics to the race course.
Individual Design Program:
B) RNT Goblet Squats
1. Use band between knees and 5# plate under each heals. Squat using 25# @2222, 5 reps
2. Use band between knees, no plates. Squat using 25# @2222, 5 reps
3. No band but active press out with knees as if they were there. Squat using 25# @2222, 5 reps
Allow this to be practice for this foundation.
Felt much better to keep outward pressure on my knees and activate my gluts – see videos
C1) Kneeling overhead MB slam:
8# Med Ball
C2) Stability Ball Rollout :
D1) Single Arm RDL:
D2) Seated Single Arm DB Press:
45#x6 50# would have been max
E1) Isometric Split Squat:
3 reps/leg @ 3s hold with knee 2 inches off ground
E2) Half-Kneeling Single-Arm Lat Pulldown:
F) Half Kneeling Chops:
Notes: Line your back knee and front foot up in the same plane
Done see video
3 rounds rowing technique work from video below:
5 reps arms only rowing
10 reps body and arms only
15 reps half slide with legs
20 reps full slide with proper catch
15 min Row @ 80%
Keep around 2:00 av 500 pace
Focus on rowing form, even if the pace slows a bit – watch video below
1:58 pace for whole time. 75-80%. Big improvement in technique, way more efficient