Put in the work
It doesn't matter when the season starts: now is the time to put the work in.
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Max Roger
Feb 16, 20203 min
Hamstring Training Thoughts
Your RDL should be within touching distance of your back squat.
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Max Roger
Feb 13, 20203 min
Get bigger: Hypertrophy
An easier way to get stronger is to use new muscle. It can be thought of as a pyramid.
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Max Roger
Feb 13, 20204 min
Strength Development: Why and How to Get Stronger
Work hard. That is the golden rule. If you lift heavy you will get stronger over time.
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Max Roger
Feb 11, 20201 min
Improve Your Splits
Splits? I can't do them, never mind improve them! We are talking about your erg splits here: Your time/500m. So how do you get them down...
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Max Roger
Feb 11, 20202 min
Injury is a Teacher
Learn from your injuries. In general, a contact injury is hard to prevent. The focus here is on non-contact injuries. These are what, for...
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Max Roger
Sep 4, 20192 min
Winter is Coming
"A lot of training lies ahead during these Winter months."
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Max Roger
Aug 18, 20192 min
Programme Creep
You wouldn't get pills from a Doctor, get told to take 2 a day and take 4 because you think that's better.
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Max Roger
May 5, 20192 min
Conditioning or Cardio?
Most people say they're doing cardio. "I'm doing some cardio today". "I just did an hour of cardio". We hear this all the time. Hopefully...
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Max Roger
Mar 4, 20192 min
Taking Advantage of the Novice Window.
The novice window requires a different approach to training. This article will cover: 1. What is the novice window? 2. How do you train...
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Max Roger
Feb 28, 20192 min
Training Leading Up to the Hong Kong Indoor Rowing Championships
10 days from now I'll be competing in the Hong Kong Indoor Rowing Championships. It's 2k on the erg, as fast as you can. So what does the...
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Max Roger
Feb 27, 20192 min
What Are You Training For?
If you don't know what you're training for, how do you know when you get there? Once you know your goal you then need to make it clearly...
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Max Roger
Feb 24, 20194 min
What is Mental Toughness?
This article provides an overview of mental toughness, and how it can be broken down into 9 components, allowing these components to then...
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Max Roger
Feb 7, 20192 min
Basic Core for Rowing
Your core is essential for all sports. Let's look at it for rowing. Here's what we will cover: 1. What is your core and why is it...
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Max Roger
Jan 30, 20193 min
Top 3 Tips for Improving your 2k time.
The 2km erg test is the gold standard for rowing. Possibly the most painful physical challenge in sport. Controversial? Try it and find...
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Max Roger
Jan 28, 20192 min
What is your Training Load?
In this article, when I talk about loading I'm not talking about the amount of weight that you are lifting. Rather, the total stress that...
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Max Roger
Jan 23, 20193 min
Train for Strength or Endurance in the Gym?
A common question when it comes to strength and conditioning for rowing is; "Shouldn't we be doing lots of reps (high volume work) rather...
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Max Roger
Jan 13, 20192 min
Top 3 Strength Exercises for Rowing
There are so many exercise, and variations of each one. Depending on someone's injury history, specific strengths and weaknesses,...
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