Blake Gourley

Someone once told me not to share my “secrets”🤫because they might help the competition. Screw that. 👎 My life goal is to improve ⬆️ THE SPORT of rowing, not just my team. #learn #passiton #rowingstrength #movement #strength #recovery

8 Studies That Prove Rowing is for Every Body instagram.com/reel/CxYJ1kTx-…

3 ways Mobility & Strength Training Improve Rowing Performance 1️⃣ Increases FORCE against the blade 2️⃣ Increases SPEED through the water 3️⃣ Increases stroke LENGTH

Rowers! 🚣‍♀️ 7 Tips for a Successful Off-Season👇 1️⃣ Take a 1-2 week break then… 2️⃣ Strength train 1-3x/wk 3️⃣ Row 1-3x/wk 4️⃣ Take a day off EVERY week 5️⃣ Fill the rest w/ cross-training 6️⃣ Alternate easy & hard training days 7️⃣ 1-2 week break before the season

For all my clients & for all the juniors competitions at US Rowing Youth National Championships this weekend! ___ 5 Tips to Reduce Heat Illness & Performance Impairments ___ instagram.com/reel/CtMF0Y3P6…

Rowing Coaches, Rushing the slide isn’t JUST a technical issue, it’s a lack of eccentric control. Your athletes don’t have the strength to slow down. 🛠️ Fix it, slowly lower on: Squats, Split squats, Sldl’s & Leg curls + Pair w/low rate tech 🚫resist or pull, RIDE the slide.

For sustainable strength gains that translate to your rowing performance you can’t rush or force it. You need to SLOW COOK 👨‍🍳 it. 1️⃣ Avoid lifting to failure 2️⃣ Lift @ the right tempo 🐢 Control the “recovery” 🏎️ Accelerate the “drive” 3️⃣ Slowly add load ➕1-5 pounds a week

Erg Planks: Resisted Series Check out my previous reels for all 3 phases. Recommendations: 1️⃣ Start w/ phase 1. 2️⃣ Spend 3-4 weeks on each phase before progressing to the next. 3️⃣ Keep the weight light. I wouldn’t exceed 5-10% of the athlete’s BW. instagram.com/reel/ClE2zWctj…

Erg Planks: BW Series A great drill for posture, swing, & rowing specific core work. I use these as a progression to the Erg planks w/sticks. Change arm positions to adjust the difficulty. Inspired by @willruth335 ‘s original work w/ @ScienceofRowing instagram.com/reel/CkyzLkmNd…

Erg Planks: Stick Mobility Edition A great drill for posture, lat engagement, swing, & rowing specific core work. My progression 👇 1️⃣ 20sec holds x2-3 2️⃣ 2 second holds x8-20 reps 3️⃣ Full swing x8-20 reps Give it a shot let me know what you think. instagram.com/reel/CkghfOIpm…

I love sled rows but few people have access to a sled. Try these 2 alternatives for similar benefits. instagram.com/reel/CkOTx_dJY…

Rowers, You know those butterfly’s 🦋 you feel before the race 🏁? They just mean you care. You’re ready.

Looking for better connection, suspension, & acceleration 🏎? How about more horizontal strength 💪 & power💥? Sled rows are one of my favorites for improving these qualities. instagram.com/reel/CjqfEwGp1…

Thanks Tsubasa! Let me know if I can help at all.

I’m humbled 🙏 Let me know if you have any thoughts, questions or feedback! @Eric_KentEK

Coaches, When several members of your team are experiencing pain or injuries step back & evaluate what needs to change. 5 Areas to closely evaluate: 1️⃣ Technique 2️⃣ Equipment 3️⃣ Training Load 4️⃣ Movement 5️⃣ Strength

Suspension Drill Set-up: TRX By popular demand… Here’s a quick & easy way to use a TRX suspension trainer to perform the suspension drill. Suspend away! instagram.com/reel/CjGciuILY…

The Suspension Drill There’s a reason why so many coaches & rowers use it. It can be used as a technical drill, a rowing specific core drill, or as a way to prime rowers for an explosive 💥 effort. Try adding 3x20 second holds into your training. instagram.com/reel/Ci0Za53tn…

3 Suspension Drill Cues 1️⃣ Grip & break the handle 2️⃣ Prepare for a punch 🥊 3️⃣ Levitate instagram.com/reel/CiifU6JuE… #rowing #rowingstrength #movement #performance #recovery