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Summary of Contents for concept 2 SKIERG
- Page 1 SKIERG INSTRUCTOR’S MANUAL...
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Page 3: Table Of Contents
CHAPTER 1: Benefits of Skiing ..................5 CHAPTER 2: Using the Concept2 SkiErg ..............6 CHAPTER 3: Skiing Basics and Biomechanics ............14 CHAPTER 4: How to Teach the SkiErg ..............18 CHAPTER 5: Design and Management of Workouts ..........24 CHAPTER 6: Fundamental Six Workouts ..............28 CHAPTER 7: Movement Adaptations and Modifications .........31... - Page 4 SkiErg. The goal of the SkiErg Instructor’s Course is to give you the information and tools you need to provide clients with an exciting, comprehensive and productive SkiErg experience. Through this workshop, you will learn to lead both group and one-on-one workouts.
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Page 5: Chapter 1: Benefits Of Skiing
PERFECT FOR ADAPTIVE ATHLETES AND INJURY REHAB The SkiErg is a low impact exercise that is easy on the knees and ankles. The SkiErg easily accommodates athletes with lower leg injuries or adaptive needs. Athletes can sit or kneel, reducing the amount of leg involvement, while training at normal intensity and duration using just the upper body and core. -
Page 6: Chapter 2: Using The Concept2 Skierg
OBJECTIVES: • Identify the main components of the Concept2 SkiErg • Understand the versatility of the SkiErg as a training tool • Learn how to use the Performance Monitor (PM) and Pace Chart • Be familiar with the SkiErg maintenance schedule •... - Page 7 The optional handle hook provides a safe, yet accessible place to keep the handles. FLOOR STAND (OPTIONAL) The floor stand provides an alternative method of supporting the SkiErg if wall mounting is not an option. It makes the SkiErg free standing, allowing you to use the SkiErg anywhere. With a steel support and laminated wooden base, the floor stand is tough and well-built, yet has caster wheels to move it easily into and out of place.
- Page 8 UNDERSTAND THE VERSATILITY OF THE SKIERG AS A TRAINING TOOL You can ski as hard or as easy as you wish. The SkiErg will not force you to ski at any set intensity level. It is up to you. As you put more effort into your skiing, you will go faster, produce more watts, and burn more calories.
- Page 9 Tell any runner that you do sub a 5-minute mile and he will know how fast you run. On the Concept2 SkiErg, erg speed is related to the amount of power you are producing to make the flywheel spin.
- Page 10 As you do different types of SkiErg workouts, you will use the stroke output number (pace, Calories or watts) as your guide to tailor the effort to the length of intended workout time. For example, the target work level during a 30-minute steady ski will be slower than your target for 2-minute intervals with rest.
- Page 11 ADDITIONAL FEATURES OF THE PM5 The PM5’s backlit display provides increased visibility. It illuminates automatically when the monitor powers up and stays illuminated during your workout. Connectivity: The PM5 supports both ANT+ and Bluetooth, allowing you to connect to a wide range of wireless devices.
- Page 12 Concept2 SkiErg Pace Chart Use this chart to predict your final time or distance for the workouts shown. Average Your time will be: Your distance will be: pace per 500m 1000m 2000m 5000m 6000m 10,000m 30 min. 60 min. 1:40...
- Page 13 • The SkiErg with optional floor stand must be used on a stable, level surface. • The wall-mounted SkiErg must be securely fixed to the wall at the top and bottom brackets. Be sure that your mounting bolts are going into a solid material such as wood or concrete, and that you are using the proper hardware for the wall material.
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Page 14: Chapter 3: Skiing Basics And Biomechanics
CHAPTER 3 – SKIING BASICS AND BIOMECHANICS OBJECTIVES: • Learn the basic SkiErg stroke • Learn the anatomy and biomechanics of skiing... - Page 15 The technique that we teach is based on the traditional sport of Nordic skiing. But the beauty of the SkiErg is that it allows a range of technical variations that can still be safe and effective depending on your goals and what works best for you. Some of the more extreme techniques will likely not give you the best scores, but may still give you a great workout.
- Page 16 “double poling” technique of Nordic skiing. While research has shown that the biomechanics of double poling can vary slightly on flat vs. uphill terrain, we find that SkiErg technique in different environments (damper adjustments) varies even less. The spectrum is discussed, but keep in mind the SkiErg technique will broadly simulate—not directly replicate—that of what we see in...
- Page 17 BIOMECHANICS 90˚ 70˚ 90˚ 55˚ 80˚ 160˚ 135˚ 110˚ 170˚ 160˚ 130˚ 165˚ 125˚ 90˚ INSTRUCTOR’S MANUAL...
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Page 18: Chapter 4: How To Teach The Skierg
CHAPTER 4 – HOW TO TEACH THE SKIERG OBJECTIVES: • Learn helpful cues for teaching the SkiErg technique • Spot inefficiencies and improve an individual’s body positions • Provide verbal correction and motivation... - Page 19 CUEING FOR GOOD TECHNIQUE As with any sport, improper technique can result in injury as well as poor performance. Recognizing errors is important, but correcting them is even more critical to your role as an instructor. Repeat these reminders during various points in the class. The goal is to create muscle memory. Repetition of movement and use of imagery help athletes accomplish physical goals.
- Page 20 • Prompt skier to keep the number in the center window of the Performance Monitor as constant as possible. Then, pull harder and watch what happens to the number. FIVE COMMON ERRORS ON THE SKIERG Reaching too high 4 CORRECT...
- Page 21 Butt too far out 4 CORRECT 8 INCORRECT Leaving the arms behind 4 CORRECT 8 INCORRECT Additional bad habits Bottoming out ropes Standing too far from machine Bending at the hips with no ankle and knee flexion, butt out and arms straight INSTRUCTOR’S MANUAL...
- Page 22 Develop Good Technique with Cueing and Drills DRILLS DESIGNED TO BRACKET PROPER TECHNIQUE Alternate Legs/No Legs This drill will help you understand the value of involving the legs in your drive. • Begin with 10 pulls of normal full-body skiing. Take note of your pace, displayed in the center of display on the PM.
- Page 23 The “Climb the Rope” cue can be a helpful reminder to attain a better arm position while using the SkiErg. Imagine that you have a rope to climb, and think about where you would hold that rope in relation to your body. With this comparison in mind, you can clearly imagine the difficulty in holding that rope at arm’s length and pulling your...
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Page 24: Chapter 5: Design And Management Of Workouts
CHAPTER 5: DESIGN AND MANAGEMENT OF WORKOUTS OBJECTIVES: • Learn proper pre- and post-workout stretches • Identify basic elements to set up for successful group skiing • Learn about additional resources for building workouts • Learn about motivational programs... - Page 25 Stretches to Use Before and After a SkiErg Workout These stretches can be done both before and after your workouts. We suggest that you start by trying all of these stretches, and work toward developing a routine using the stretches that work best for you.
- Page 26 HIP FLEXOR GASTROCNEMIUS, ACHILLES REGION Kneel on your left knee. Place your right foot Stand about three feet from a wall and put each flat on the floor in front of you, knee bent. Lean foot in turn as far back as you can while still being forward, stretching both forward.
- Page 27 Workout Links and Resources for SkiErg Workout of the Day Combined workouts with RowErg Instagram WODs: @concept2inc Podcast: https://www.concept2.com/indoor-rowers/training/workout-podcast Blog: https://www.concept2.com/news/tags/skierg Motivational Programs Concept2’s calendar of motivational challenges SkiErg Sprints: annual virtual 1000m SkiErg competition INSTRUCTOR’S MANUAL...
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Page 28: Chapter 6: Fundamental Six Workouts
CHAPTER 6: FUNDAMENTAL 6 WORKOUTS Once you’re comfortable with technique on the SkiErg, gradually begin increasing the duration and intensity of your workouts. Here are workouts to try. We recommend doing them in the order listed. WORKOUT 1 WORKOUT 2 Goal: Get acquainted with the SkiErg. - Page 29 WORKOUTS WORKOUT 3 WORKOUT 4 Goal: This workout introduces longer skiing with Goal: This workout focuses on longer, steady cadence variation. skiing with consistent cadence. Notes: Try to ski at a pace that is several seconds Notes: Try to go faster than you did in the 10 faster than your 10 minute pace from Workout 2.
- Page 30 WORKOUTS WORKOUT 6: BENCHMARK PIECE Goal: Establish a baseline assessment of your fitness. Then you can repeat this benchmark test every few weeks to see how you are progressing. Notes: If you haven’t started keeping a log of your workout data, now would be a great time to start. Concept2 offers a free Online LogBook.
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Page 31: Chapter 7: Movement Adaptations And Modifications
One of the nice things about the SkiErg is that you can involve your legs as much or as little as you want. If you’re looking for a full-body workout, be sure to engage your legs. The degree to which you engage them is up to you. -
Page 32: Appendix
SKIERG TECHNIQUE https://www.concept2.com/news/skierg-technique SKIERG: USING THE LEGS, OR NOT https://www.concept2.com/news/skierg-using-legs-or-not SKIERG TECHNIQUE: PART ONE https://www.concept2.com/news/skierg-technique-part-one SKIERG TECHNIQUE: PART TWO https://www.concept2.com/news/skierg-technique-part-two SKIERG TECHNIQUE: PART THREE https://www.concept2.com/news/skierg-technique-part-three SKIERG SKILLS AND DRILLS: GETTING MORE CREATIVE https://www.concept2.com/news/skierg-skills-and-drills-getting-more-creative SKIERG SKILLS AND DRILLS: BRACKETING GOOD TECHNIQUE https://www.concept2.com/news/skierg-skills-and-drills-bracketing-good-technique...
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