7:00 - 9:00 am
In this seminar, athletes will go through the Functional Movement Screen (FMS), which allows athletes to identify any asymmetries and functional limitations in their movement patterns. Coach Rufo will provide mobility and stability exercises that will serve as "daily maintenance" and help restore functional movement patterns. This seminar is perfect for rowers looking to kick start their winter training program with a planned and progressive warm up and cool down routine. Athletes will leave the seminar with their FMS score sheet and a list of exercises that they can start using immediately.
Athletes will also have the option of signing up with Coach Rufo for monthly support, which includes monthly screening and updated advanced FMS exercises
9:15 - 9:45 am
FMS RESCREEN: Athletes and clients who have gone through the initial Functional Movement Screen will be able to see what they have improved on over the last few months. Following the re-screen, athletes and clients will receive NEW exercises and advanced foam rolling techniques to further improve their mobility, stability, and flexibility.
Athletes who participated in the Functional Movement Screen Seminar on November 12th and sign up for the Kettlebell Training Seminar on January 7th will receive a free re-screen.
10:00 - 12:30 pm or 1:30 - 4:00 pm
Kettlebells allow rowers and scullers to train stability, strength, and power all with one piece of equipment. In this seminar, participants will learn the "bread and butter" of kettlebell training - The Kettlebell Swing and the Turkish Get Up. The Kettlebell Swing is a powerful exercise that allows athletes to recruit the "posterior chain" and harness power in their glutes, hamstrings, and core. It also trains stability throughout rowing stroke through the "rhythm" of continuous kettlebell swings.
The Turkish Get Up is the true "strong person" lift. It can be performed any where and anytime and provide instant feedback on an athletes mobility, stability, and flexibility. Many athletes do not have time to go to the gym to perform long strength training routines. The Turkish Get Up works the ENTIRE body, and can be performed many different ways to promote stability and strength and POSTURE in the rowing stroke.
Athletes will learn both the Kettlebell Swing and the Turkish Get Up with various progressions and modifications. Athletes will also have the option of continuing their learning with Coach Rufo with monthly online coaching.
From learn-to-row to experienced rowing athletes, we provide technical one-on-one feedback using our ergs and Swingulator.
Want to learn how to improve your 2k? Looking to join your high school crew or row on a collegiate team? We can help. At Power 10 we create the private lesson based on your goals with experienced rowing coaches./
For more information on private lessons or to schedule an appointment call 844-769-4636 or
send an email to firstname.lastname@example.org