Watercross and Rowing


Time on the Concept2 Indoor Rower = Time on the podium

Here's what Josh Blum has to say about rowing for training:

"For Watercross (personal watercraft racing) this is the most useful cardio machine I have found. While racing, the machines are always pulling hard on your body so to be able to mimic that type of cardio workout is very beneficial!
I am an avid user of the Concept2 Indoor Rower, and fully believe in the usefulness of the product. I use it at a minimum of 3 times per week, typically incorporated into a Crossfit style workout."

- Josh Blum, Wisconsin 
1st Overall, Pro/Am Ski Open, Great Lakes Watercross Tour, 2007
1st Overall, Expert Ski Limited, Great Lakes Watercross Tour, 2007
APBA Rider of the Week for the week of 8/13/07
Rider Representative, IJSBA Board of Directors

Sample Training Workout for Watercross Racing

Here is one of the workouts Josh recommends as cross-training for Watercross Racing (Personal Watercraft Racing). The training is similar to a Crossfit style training.

Note: This workout is done for time with little to no rest between stations.

  • Rowing on Concept2 Indoor Rower 1000 M average watts to equal body weight
  • Box Jumps on 2’ box (30)
  • Pull-ups palms out (30)
  • Overhead Squats w/ 45lb barbell (30)
  • Upright Row w/ 45lb barbell (20)
  • Overhead Squats w/ 45lb barbell (15)
  • Upright Row w/ 45lb barbell (15)
  • Lateral Box Jumps on 1’ box (30)
  • Bosu Run (100)
  • Dips (20)
  • Pull-ups palms out (15)
  • Rowing on Concept2 Indoor Rower 1000 M average watts to equal body weight

*Keep in mind, the rowing pieces are not a warm-up and cool-down. They are an integral part of the high intensity workout.

 
Josh Blum Racing
Josh Blum racing on the water.
Josh Blum Rowing
Josh Blum training out of the YMCA in LaCross, WI.

 

Check out Josh's Performance Training Blog at http://585performance.blogspot.com/.