Blake Gourley

Building better performance & resiliency in 🚣’s. M. S. Sports Performance ___ Coach/Teacher 🤓 ✈️ Travels for 🌮’s

[Blake Gourley @RowingStrength]

Someone once told me not to share my “secrets”🤫because they might help the competition.

Screw that. 👎

My life goal is to improve ⬆️
THE SPORT of rowing,
not just my team.

#learn #passiton #rowingstrength #movement #strength #recovery

[Blake Gourley @RowingStrength]

8 Studies That Prove Rowing is for Every Body

https://t.co/JPmsLK24b6

[Blake Gourley @RowingStrength]

3 ways Mobility & Strength Training Improve Rowing Performance

1️⃣ Increases FORCE against the blade
2️⃣ Increases SPEED through the water
3️⃣ Increases stroke LENGTH

[Blake Gourley @RowingStrength]

Rowers! 🚣‍♀️

7 Tips for a Successful Off-Season👇

1️⃣ Take a 1-2 week break then…
2️⃣ Strength train 1-3x/wk
3️⃣ Row 1-3x/wk
4️⃣ Take a day off EVERY week
5️⃣ Fill the rest w/ cross-training
6️⃣ Alternate easy & hard training days
7️⃣ 1-2 week break before the season

[Blake Gourley @RowingStrength]

For all my clients & for all the juniors competitions at US Rowing Youth National Championships this weekend!
___
5 Tips to Reduce Heat Illness & Performance Impairments
___
https://t.co/wmKaZj1gpq

[Blake Gourley @RowingStrength]

@jameshsx There are many approaches to teaching the stroke & yes you’re right some coaches teach a slight draw into the catch. What I see over & over again is that athletes who lack eccentric control on land, also rush on the water. I’ve never seen a lack of concentric strength =rush.

[Blake Gourley @RowingStrength]

Rowing Coaches,

Rushing the slide isn’t JUST a technical issue, it’s a lack of eccentric control.

Your athletes don’t have the strength to slow down.

🛠️ Fix it, slowly lower on:
Squats, Split squats, Sldl’s & Leg curls
+
Pair w/low rate tech
🚫resist or pull, RIDE the slide.

[Blake Gourley @RowingStrength]

@rowing_tsubasa You got it Tsubasa!

[Blake Gourley @RowingStrength]

For sustainable strength gains that translate to your rowing performance you can’t rush or force it.

You need to SLOW COOK 👨‍🍳 it.

1️⃣ Avoid lifting to failure

2️⃣ Lift @ the right tempo
🐢 Control the “recovery”
🏎️ Accelerate the “drive”

3️⃣ Slowly add load
➕1-5 pounds a week

[Blake Gourley @RowingStrength]

@PiercePress Thank you 🙏

[arshay cooper @arshaycooper]

Since the @AMBTfilm we have seen over 2500 kids introduce to rowing through our foundation. We now have kids heading to Penn, Cal, Brown, Duke, Navy, UMiami and beyond to row!!
Please checkout our camp with @concept2 @Crftsbryoutdoor
https://t.co/DxKMRvasaT
@marymazzio

[Blake Gourley @RowingStrength]

Erg Planks: Resisted Series

Check out my previous reels for all 3 phases.

Recommendations:
1️⃣ Start w/ phase 1.
2️⃣ Spend 3-4 weeks on each phase before progressing to the next.
3️⃣ Keep the weight light. I wouldn’t exceed 5-10% of the athlete’s BW.

https://t.co/EkK8LqytNk

[Blake Gourley @RowingStrength]

@NcFurlan @willruth335 @ScienceofRowing @PaulTho66878200 I love to hear it!

[Blake Gourley @RowingStrength]

Erg Planks: BW Series

A great drill for posture, swing, & rowing specific core work. I use these as a progression to the Erg planks w/sticks.

Change arm positions to adjust the difficulty.

Inspired by @willruth335 ‘s original work w/ @ScienceofRowing

https://t.co/bht1rh4Ie7

[Nicola Furlan @NcFurlan]

@RowingStrength @willruth335 @ScienceofRowing I've used these a lot in my time with 🇨🇳Rowing as part of an exercise continuum developed with coach @PaulTho66878200 to establish capacity and awareness in key positions. Progressions build a base to support desired technical changes. S&C beyond barbell, leg press & bench pull!

[Blake Gourley @RowingStrength]

Erg Planks: Stick Mobility Edition

A great drill for posture, lat engagement, swing, & rowing specific core work.

My progression 👇

1️⃣ 20sec holds x2-3
2️⃣ 2 second holds x8-20 reps
3️⃣ Full swing x8-20 reps

Give it a shot let me know what you think.

https://t.co/XFvbSGnRWt

[Blake Gourley @RowingStrength]

I love sled rows but few people have access to a sled.

Try these 2 alternatives for similar benefits.

https://t.co/uNpGo4vJ6B

[Blake Gourley @RowingStrength]

Rowers,

You know those butterfly’s 🦋 you feel before the race 🏁?

They just mean you care.

You’re ready.

[Blake Gourley @RowingStrength]

Looking for better connection, suspension, & acceleration 🏎?

How about more horizontal strength 💪 & power💥?

Sled rows are one of my favorites for improving these qualities.

https://t.co/MO8T3SA8kW

[Blake Gourley @RowingStrength]

Thanks Tsubasa! Let me know if I can help at all.

[丹下 翼 (Tange Tsubasa)🧑🏻‍💻 @rowing_tsubasa]

@RowingStrength @Eric_KentEK (This is not feedback 🙏)

This winter☃️maybe, I will be incorporating your heel thinking into school practice😄

I thought your way of thinking was very important😆 The flexibility of the hip joint is of course.

[Blake Gourley @RowingStrength]

I’m humbled 🙏
Let me know if you have any thoughts, questions or feedback!
@Eric_KentEK

[Eric Kent @Eric_KentEK]

Hey Blake...I've got some holiday reading next week @RowingStrength #bled #Slovenia