After the doom and gloom of the Doping in Rowing episode, Broken Oars Podcast returns with a spirit-lifting, life-affirming perfect episode and a spirit-lifting life-affirming guest to accompany the start of a new season - a time of new resolutions, new energy, and new adventures.
Tony Larkman is one of the best coaches currently working - as well as being a fierce competitor to boot. His training plans are legendary for delivering results; and his own history as a rower and coach, frankly, put Lewin and I in the shade.
We caught up with Tony while he was visiting his folks for a fascinating, in-depth chat. Delving into his start in rowing back in the good old days (pre-Jurgen), we talk about the importance of mentors and environment in our rowing journeys; old school training methods (pull - now pull harder); being within touching distance of the squad; balancing training and being young; winning and balancing life and goals.
Covering Tony's shift towards Indoor Rowing (and yes, we at Broken Oars think that if you indoor row you're just as much of a rower as anyone who gets on the water. We're in the twenty-first century here. Let's get with the programme lads and lasses ...), we get into the nuts and bolts of targeted training.
There are a lot of people offering training plans online and working as personal trainers - and without naming names (hullo 99.9% of instagram influencers!) there are a lot of shysters and BS artists out there.
Tony is one of the best in the business, with a track record of success with clients from the couch to the elite level as well as personally showing the proof in the pudding. It was fascinating and deeply informative to hear him break down how to use goals and targets to backwork a training plan; and then how to structure that training plan.
Highlighting the importance of using fitness tests to establish baselines before designing a programme that progressively builds, Tony was insightful in explaining how training in blocks builds over time to create successful gains and results. Breaking things down into building the base (using weights and training to build muscle and correct imbalances, establishing a strength base, looking at minutes rather than distances to put the foundations in) Tony explains the shift to pre-competition and increasing intensity. Talking about the vital importance of keeping it mentally and physically fresh and using cross-training, Tony explains why although you might be slower in tests following a periodised training plan early in the season, the science and progressive loading of this approach means you're more likely to hit your target in the event that matters - whether that's doing your first 5k Park Run; nailing a 2k PB; or making Henley.
Speaking as a Northern Monkey who thinks 'a little bit of slow, a little bit of fast, a little bit of throwing heavy stuff around = fitness' it was and eye-opening and insightful deep dive with a coach and competitor who truly knows their business.
Catch up with Tony here:
@tonylarkman
www.tonylarkman.com
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Broken Oars, Episode 41: The Joy of Henley Royal Regatta!
Broken Oars, Great Training Plans of our Time 1: The Concept2 UK Indoor Rowing Training Guide V - Full audio!
Broken Oars, Great Training Plans of our Time 1: The Concept2 UK Indoor Rowing Training Guide V2,
Broken Oars Broken Thoughts Bonus Episode: Sharp Practice, Cheating and Not Defending the Indefensible
Broken Oars, Episode 40: Mark Davies, Chair of British Rowing on Leaving The Sport in a Better Place
Broken Oars, Episode 39: Judith Packer - Rowing; Umpiring and How Rowing, Rowers and Clubs Can Help the Mental Health Crisis
Broken Oars, Episode 37: Mark Lewis - Better Than Average Youtube Sensation, Fitness Journeys, and TRT
Broken Oars, Episode 36: The Short and Sweet Episode!
Broken Oars Broken Thoughts Bonus Episode: Science, Stopwatch, Art? A reaction to a recent article about British Rowing Post-Tokyo
Broken Oars, Episode 35: Dan Armstrong - Deep Diving with a Thoroughly Modern Coach
Broken Oars, Episode 34: Drew Ginn - The Art And Practice Of Pushing The Limits
Broken Oars, Episode 33: Trans-Am - Lia Thomas; Science, Morality, Ethics ... and Sport for All!
Broken Oars Broken Thoughts Bonus Episode: Broken Pause?
Episode 32: Alicia R.Clark on Engineering the Perfect Rowing Workout
Broken Oars, Episode 31: Cath Bishop - On Rowing, Diplomacy and Resetting the Dial for the Long Win
Broken Oars Episode 30: The Talking Nonsense Episode!
Broken Oars Indoors, Episode Five: Live 2 Row - or How to Make Training Fun Again!
Broken Oars, Episode 29: Hodge ... Returns!
Broken Oars, Episode 28: Jack Beaumont - Olympic Silver Medallist, Wellbeing Ambassador and Gentleman Rower
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