Rowing all the Way.

Question
Hi Al.  My name is Kristin and I'm a rower at KCRC.  Most of the time I'm a coxwain, but I really want to stay in shape.  I was wondering if you had any workout tips on how to stay in shape and build up my leg muscles.  Thanks!

Answer
Hi Kristin: Of course you have conventional techniques (e.g. erg, long distance running and weight training) which are time-tested ways of getting and keeping your legs in shape. But here are a couple of unconventional "guerilla" methods to really blast your legs.

1. Try running up flights of steps. Find a 10-15 story building and do 3-5 climbs.  For shorter flights (let's say 2-4 flights), start at 10 sets and work up to 25. You'll be burning. Steep hills will work fine too.

2. Mike Teti, the U.S. Men's Olympic coach, used to be my coach some 20 years ago. He liked to make people do wall leans. Put your back square up to a wall and support your weight from that position. You'll be screaming after about a couple of minutes or so.

3. Another radical thing to build up your legs is to take a car, put it into an empty lot, put it into neutral, and then push the car as fast and far as you can go. Of course, make sure someone is steering.

4. Do squat leaps. Jump up and down, making sure you squat down low when you land, then spring up. Try it while holding a 10-pound weight. Ouch!

As you can see, there are lots of ways to keep in shape. But to be in racing shape, you sometimes got to train "out of the box." I used to go skiing and run up the hill rather than take a lift. I knew guys that would run for miles with backpacks filled with rocks. Find a routine, stick with it and you'll get there. Don't forget your arms are involved in the stroke too.

Good Luck and Good rowing/AP