SKIERG? What is that thing and how do I use it?
This weeks workout will employ some SkiErg work. Some of you and most of us trainers are still getting used to this new piece of equipment.
The ski erg is manufactured by the same company that makes the rowing machines, Concept. The digital displays and fly wheels are the same on each piece. The difference is in the movement required to use it. The machine is designed to mimic the total body movement in Cross country skiing though it can be used for a wide variety of other exercises as well.
This low impact machine will help you build strength and endurance through its required rhythmic motion. Start by grasping the green handles above your head and slowly hinge at your waist while pulling your arms downward and pulling through at your waist or quads. Return up to that starting position and repeat in a nice fluid manner. Ask a coach to help you figure out some of the other details such as the damper setting on the fly wheel. The machine has a damping setting from 1-10. 10 is the highest setting with the most resistance because it allows more air into the fly wheel so more required strength, whereas a minimum setting at 1 will require less strength. So a good rule of thumb is to use a heavier damping setting for short sprints and interval work and with longer duration workouts a lower damper setting will work. The harder you pull the faster the flywheel spins which creates more resistance. Just SKI already!
This weeks workout will be the first Non- Ski Fitness specific workout as we are now transitioning to our Sport Maintenance cycle for this winter. Although it does employ a bunch of time on the new SkiErg machines. Get ready!
The warmup will allow you to practice your technique on the ski erg or just feel it out for the first time. Followed by some standard warmup exercises of kettle bell swings and goblet squats.
The first effort will require you to go at your maximum effort on the SkiErg and then immediately do 4 burpee broad jumps. Your working Rest will be a childs pose for approximately 20 to 30 seconds.
Next is a standard strength effort of deadlifts followed by explosive perfect jump lunges then recover with an instep stretch.
The final effort will be 10 rounds for time of weighted step ups using weight in your hands , this forces you to use your core more, followed by either toes to bar or knees to chest. This should and will tax you, pace accordingly.
Ending this class will be a mobility and durability cycle of shoulder work and the hip/glute area.
Don’t forget to push yourself and compete in our November Gym Challenge that uses this as one of the 3 machines in a 3 Round Fast as Possible Event. The challenge is 3 Rounds For Time of 200Meter Ski Erg, 200M Row, and 20 cal Airdyne Bike. Winners in each male female category will win a 5 punch group class pass.
Sports Maintenance Workout Nov. 21st
W.U. 4 Rounds
100M Ski Erg medium pace or easy if your first time, feel the machine out
10x goblet squats
figure four stretch
MAX EFFORT SKI ERG 100M – Rower if needed ( Maintain your 500M pace each round)
4x broad jump burpee
10x jump lunge
10x wtd step ups (kb db or sb)
5 x toes to bar or knees to chest
10x PVC PASS
15x each clams
15x each fire hydrant