So for the last two weeks I have been using a rowing machine. You might wonder why use a rowing machine, when your focus is on martial arts. Well, I have been trying to make sure my cardio is improving, and over all I get it in 3 days a week. During this winter, I have not been able to go to the treadmill due to Covid-19 fears and restrictions. I won’t go into an area and use the equipment that I feel might expose me and my family to the virus.
Cross training is important for any athlete or martial artist. If you don’t know about cross training there is so many articles out there about.
But suffice to say is that if you only do one type of exercise, running for example:
- You may burn out get tired of it
- You run the risk of injury from undeveloped muscle groups
- Your cardio vascular health may not be as robust as you think it is
Cross training will help with:
- Helps in avoiding burn out.
- Changing or reducing stresses on the muscles your main sport uses. (You are using those muscles differently, or not using them at all using others.)
- Will improve over all conditioning, by conditioning the entire body.
- Improves agility, skill, and your balance.
- Can also let you train when you are injured in your primary sport.
Here are some great links to read if you want more information about how to and why to cross train:
- https://www.verywellfit.com/cross-training-improves-fitness-and-reduces-injury-3120769
- https://www.runnersworld.com/training/a20827090/16-cross-training-activities-to-try/
- https://www.mensjournal.com/health-fitness/5-best-cross-training-workouts-amplify-your-athletic-training/
We got the rowing machine so that I can do something in the house that was not just jumping rope. =)
I am still learning about rowing. This is a completely different animal to any of the sports I played or participated in. I was a swimmer, and water polo player from elementary school to college. However, I am learning, and have found that the intermediate workouts at least give me a little sweat. I have a suspicion that the advanced workouts will be much better for me fitness wise. To play it safe, I don’t want to jump to those workouts right away. I am making sure I have, rowing stroke down, before I go to those workouts.
The stroke terms are: (in a shortened easy to understand list, cause I am not knowledgeable enough to teach anyone anything yet)
- Catch – This is where you are at starting position, or going to catch the water with the oar. Your knees are bend your arms out grasping the bar.
- Drive – Legs – Hips – Hands: This is where you push away from the machine. First you push with your heals to extend your legs, your hips move next and drive your torso backwards at a 1 o’clock position, you then pull your hands in to chest level. Making sure not to have your elbows flair to much.
- Finish – The finish phase is where you are fully extended legs, hands to chest, and torso leaning back at about 1 o’clock.
- Recovery – Hands – Hips – Legs: The exact opposite of the drive phase. You extend your arms straight, you bend at the hips forward, and you release your legs and bend at the knee, to go back to the catch phase.
And there you are, the full row. I have been making sure I follow the instruction and focus on the form.
Keep in mind I am new at this, so I may be missing some of the nuances… however, here is what I learned form this machine and this exercise so far:
- Stroke Rate (SR) is important, but not nearly as important as having proper form and pushing away from the machine. Think of this exercise like a plyometric exercise. You are using your body to push away from the floor. The machine is there to help. The better you push, and harder you work, the better your workout.
- This is a full body workout. I have felt the next day my upper rib cage, lower back, and some lateral abductors were sore. I assume those are areas I don’t often hit. So Yay! I am hitting them now.
- At the moderate my heart rate does not get as high as running. Now this may be because I am new and may not be pushing through my legs enough, or because I need more resistance. I am still adjusting things. My heart rate may increase with an advanced workout. We will see.
- While stroke rate is not as important, I find I get a better workout when I hit SR’s of 28 to 32 so far. 32 is as fast as I have gotten so far.
- I like it. I am going to keep trying this out, and hope that the advanced workouts are a bit harder.
Monday 2/15/2021 Workout: 45 minutes- rowing, and Booty Band #shefit30 challenge day 14
Start off your week, start off Monday great get out there and get moving!
It is way to cold and rainy outside to go out and run. So I did a 30 minute rowing workout. I did a beginner workout again to make sure I got the rowing motion down correctly. My fitness level and cardio levels are apparently very good, because the beginning rowing is not difficult. Which gets my brain to think, “oh crap am I doing this wrong?” Will go up to intermediate workout next time.
Then I did the Shefit30 challenge day 14 booty band workout: this set x3
1) standing rear leg lifts x 20 each side
2) side plank + clam shells x 10 each side
3) 90 degree glute contractions x 20 each side
4) single leg stiff dead lift x 15 each side
Yay! I got my first COVID 19 vaccine shot on Friday. And today my arm does not hurt at all!
Tuesday 2/16/2021 Training: 1 hour and 45 minutes, #SHEFIT30 challenge day 15, Muay Thai training
Tang (knee) 
Teep (foot jab) 
Today was a busy day and I had to do the challenge words right befor Muay Thai practice. I could only get x2 of the set done. But I did it!
Shefit30 Booty Band Challenge day 15 words HUSTLE HARD
H- 10 Tricep Dips
U- 30 Bicycle Crunches
S- 30 Second Fast Feet
T- 20 Hip Dips
L- 15 Mule Kicks
E- 15 Push-Ups + glute activation
H- 10 Tricep Dips
A- 30 Star Jumps
R- 60 Crunches- 30 frog, 30 pike
D- 60 Second Plank
Muay Thai-
1) lead step circle jab, lead step circle cross, shuffle back lead kick
2) box drill jab, cross, lead kick
3) jab, cross, hook, rear kick
4) held pads for H
5) fake jab, cross, hook, cross, lead kick
6) held pads for H
7) jab, cross, body hook, head hook, cross, lead kick
8 ) held pads for H
9) jab, cross, uppercut, cross, rear kick
10) held pads for H
11) box drill – jab, cross, rear kick
I took some action shots, and a full body shot. Maybe one day I will feel comfortable wearing only a crop top and tights. I contemplated not putting that pic up, but thought heck, someone else could see that, even though I have so many flaws visible, I still try. Part of trying to be better to myself is trying to look objectively at my pics instead of with a editing mindset.
Love that poster in last picture in the gym.
Wednesday 2/17/2021 Workout: 55 min- 30 min rowing, #shefit30 boot band challenge day 16
Rowing:
I did a intermediate rowing workout. This was a much better workout for me. I broke a sweat, we did stroke rates of 24, 26, 28, 30, which is much better than 18 that the beginners workouts were doing. I rowed 581 strokes for the workout. Again I am new to rowing so don’t know if that is good yet. I imagine it is about average.
I am following a workout video to make sure I am completing the strokes correctly.
Shefit30 workout: x3
1) static lunges 15 per leg
2)plié squats 15 reps
3) side plank leg abductions 15 per leg
4) close stance squats 20 reps
Friday 2/19/2021 Workout: #shefit30 challenge
I had a hard time getting motivated today. I let my brain weasels (you know the ones that run around in your head and cause chaos. They make you think bad things about yourself.) get loud enough to get me down.
So I saw a pic of myself that made me think what am I even doing? I am a joke, and I can see every flaw.
I had to regroup, and I have great friends and family that tried and succeeded to cheep me up.
So here is what I did today.
I did yesterday’s workout word EXTRAORDINARY today. 3x through 👏
E. 15 Push-Ups
X. 20 Double-Leg Slaloms
T. 30 Hip Dips each side
R. 60 Crunches- 30 frog, 30 pike
A. 30 Star Jumps
O. 30 Sit Ups + kettlebell press at top
R. 60 Crunches- 30 frog, 30 pike
D. 30 Second Plank
I. 25 Knee Crunches
N. 15 Jump Lunges
A. 30 Star Jumps
R. 60 Crunches- 30 frog, 30 pike
Y. 100 Flutter Kicks
Saturday 2/20/2021 Training: 3 + hours of Muay Thai, then #shefit30 challenge
I am pooped. I started the Shefit30 challenge at Muay Thai, and then we worked the pads, and sparring for 3 + hours.
Finished up my challenge and only did it once through cause I am exhausted.
Before class started we were working the pads for three minute rounds, and 30 minute rest except for when we changed out pad holders.
I was pretty stoked that I went 4 x three minute rounds. My coach Khun Kru Krysta said I did good! Beams proudly! Thank you Khun Kru.
Challenge:
K. 20 Russian Twists
I. 25 Knee Crunches
C. 20 High Knees
K. 20 Russian Twists
A. 30 Star Jumps
S. 30 Seconds Fast Feet
S. 30 Seconds Fast Feet
Training for class:
1) jab, catch, return a jab (to work on footwork and distance management)
2) held pads/parried defended against his turn
3) jab, cross, hook, lead kick
4) held pads/parried defended against his turn
5) fake the jab, cross, hook, cross, inside leg kick (nao tek), get out
6) held pads/parried defended against his turn
7) fake high jab, hit low jab, bing choy gua choy, cross, hook, lead kick
8 ) held pads/parried defended against his turn
9) jab, cross, box drill
10 ) sparring
We got home, showered, ate, and now I am ready to pass out. 😆
So what do you do to cross train?
Do you like it?
Are you looking for something new?
Is this the first time you thought about cross training?
That was my week of training. That Sunday after my 3+ hour day of training I was mostly sore in my forearms, and triceps. It was great, and felt so good to shower, eat, and just veg afterward.
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Thinks with Spinks 