Functional Strength is your ability to carry out the tasks of “everyday life”. As rowers, these tasks include lifting a boat off a high rack, twisting to rotate in the sweep rowing movement as well as off-water activities.
Most masters’ rowing injuries occur off the water – loading the washing machine or missing your footing in the garden or shower.
If you think “those are preventable injuries” – you’re right. And David Frost is the man to show us how to prevent injury, maintain our body function and continue to row as we age past 60.
Designed for F, G, H and older masters
If you have hit 60 or are close to moving into the F racing category you will already have noticed how your body has changed; how it’s stiffer in the morning, it’s less good at doing simple movements which used to come easily and maybe you’ve also suffered an injury in the past years which has kept you off the water longer than you wanted.
David Frost is a masters rower, an author, and a functional strength training specialist – he says
“Our “whole body” sport mandates the “self-care” of all major body joints and connective tissues for better performance and injury prevention.”
What you will learn
After watching David’s webinar you will
- Know what your sthenic strengths are
- Four deep strength parameters to focus on
- 10 focus points to understand functional strength
- How functional strength addresses the “50:50 problems” we face
- The 8 x 8 exercises you can do immediately
- How to perfect your daily body scan
David will demonstrate HOW to do the exercises and share his personal journey in rowing and life – which will likely mirror your own.
David explains what he’ll teach in 2 minutes
- The webinar is recorded ready for you to watch immediately
- Download David’s slides detailing all the exercises
- Get 4 additional bonus articles
- Stretching and strengthening exercises to relieve and prevent lower back pain – Harvard Health
- The Farmer’s Carry Benefits and Expert Tips – BarBend
- Modern Rowing Strength Training Key Concepts – Rowing Stronger Will Ruth
- Stretching Tips – Brad Walker
Webinar time is recorded and ready to watch
Take a fresh look at functional strength training – it’s part of our strategy for aging well and keeping us in the boat, not on the bank!
Not Yet Convinced?
Functional strengths are those that help your activities of daily life (ADLs). Our “whole body” sport mandates the “self care” of all major body joints and connective tissues for better performance and injury prevention. The webinar considers sthenic strengths and four DEEP strength parameters – dynamic, endured, explosive, and peak via these 10 lenses:
- A goodly percentage of master’s rowers’ occur away from the water/boathouse.
- Weight rooms/areas of boat houses are often underpopulated – and sadly so…
- Calisthenics do matter – just ask the Washington Huskies about their Nifty Nine regimens that I learned in 1974
- Multi-joint (compound) exercises and stretches are endorsed, that is rarely so for “isolation” exercises.
- Because rowing is a combo power and stamina sport, functional strength and balance do make most masters faster
- Original strength, plus a few “tools” – BOSU, stability ball, kettlebell, resistance bands, and a pull-up bar should work for you at the Club or elsewhere.
- Let’s consider an athlete’s three body planes, and five types of resistance exercises to make you faster by working in 3×5 ways…
- Ubiquitous leg press machines don’t optimally help your drive sequences unless you remove that back support
- Lower Back Problems (LBPs) do not have to affect you as they do for half of all rowers each year.
- Bottom Line Up Front (thanks to Ed McNeely) “Don’t Get Better at Getting Weaker with Age.” => Generating more Watts per kilogram of body weight matter for a Master’s rower (of either gender) in most regatta situations (races of ~ 3 1/2 to ~ 22 minutes).
NOTE: All prices are in US$ Dollars. All prices exclude sales tax, except for purchasers in New Zealand where 15% GST is included in the sale price. You create ONE login which all club members will share.
