Hey ONEC Masters!

Starting this Monday, we'll be dropping an e-book chapter from Faster Masters' Faster Five Philosophy.

Over the next five weeks we'll be providing a new chapter from the e-book for you to download in PDF format and keep for your reference.

To learn more about the Faster Five Philosophy and each chapter that we'll be sending your way, you can watch the video below.

Here's a preview of each chapter.

Drops Monday June 20th

Faster Five – Technique: Reference points so you can practice on your own. It takes thousands of strokes to learn the correct technique. It takes 3 seasons to become a sculler and 2 seasons for a sweep rower to feel they can apply good power in both sweep and sculling.

(discussion starts at minute 12:00 in the video)

Drops Monday June 27th

Faster Five – Bladework. timing and co-ordination is important. When you hold something in your hand (the oar) your brain thinks it’s part of your hand. This is why it takes a long time to learn. Reduce your wash and blade is a key part of the learning from the Faster Five. The timing, finesse and precision takes drill work, focus and concentration. Developing high speed co-ordination is key to becoming a skilled rower.

(discussion starts at minute 19:30 in the video)

Drops Monday July 04th

Faster Five – Stroke Power – this comes after the bladework which brings confidence to your rowing. Power requires you to trust the oars and use your body weight. Learning the sequencing, being explosive and being effective at moving the boat.

(discussion starts at minute 23:00 in the video)

Drops Monday July 11th

Faster Five – Racing – the principles of racing well. Mental and physical, starts, steering and race strategy. What works for you and your crew. Back up plans. Relevant for all rowers whether you race or not because you can test yourself and get progress markers.

(discussion starts at minute 26:00 in the video)

Drops Monday July 18th

Faster Five – Fitness Assessment. A battery of tests to gauge your quality of rowing including stroke power, VO2 max, anaerobic threshold. Comparing the results works on both an erg (watts) and on water (500m spit to watts). The relative comparison gives proportional fitness measures. This changes over time.

(discussion starts at minute 26:00 in the video)

Check out the Video!