RowingChat today was with Sara Hendershot-Lombardi, a pioneer introducing High Intensity Interval Training (HIIT) to rowing coaching.
She discovered this alternative method of training after serious personal injury, rehabilitation and recovery as she challenged for a place in the US Rowing team for Rio Olympics.
Sara runs Rowfficient, the training company whose Project UP is designed to help you gain fitness and boost performance.
We have collated timestamps for the key points we covered during the interview. Below is a link to watch the video on YouTube or Listen on SoundCloud. Please subscribe to the Podcast on iTunes and, continue to tell your friends about RowingChat.
At the bottom are links to papers about HIIT referenced in the chat.
01:00 Introductions and personal background in rowing
05:00 How committing to your program can prevent athletes quitting
09:00 Lori Dauphiny, Princeton Head Coach Womens Open Rowing
10:00 What took Sara to the Olympics in 2012
12:00 Injury roadblocks, coaching and training partner choices
17:00 Did you ever feel like quitting? Two steps to take if you personally want to quit rowing
20:00 Rowfficient business launch. Foundation, Resilience, Mobility and athlete Longevity.
22:00 Intensity training for rowing – skill, strength and intensity. [See links below to articles on HIIT]
28:00 Coming back from injury. Teaching movement patterns in the weights room.
32:00 Coaches – how to learn about HIIT from Swimming, Track and Field and Cycling
36:00 How to introduce HIIT into your rowing program
40:00 Flexibility versus mobility – what’s the difference?
41:00 Advice for new rowing coaches. Separate Practice from Training from Testing. Be slow before you become fast. [Rowperfect ebook Rowing Slow the Secret to Going Fast].
44:00 Transitioning from athlete to coach
48:00 How to explain the changes in technique you want – cues
51:00 Injury Prevention advice for athletes aged 16-22.
54:00 Taking the rowing movement from the weights room to the erg to the boat
You warm up to row, not row to warm up. No Junk Strokes.
Articles that discuss high intensity training:
These two discuss how strength training improves the fitness of endurance athletes: