Indoor Rowing 100m WR Rob Smith

[23FLYMIHA]

14 s

weight 91

190

 age 23

[hammondeggs94]

brag blog? well im 17years old, 6 foot 145lbs and pull a 7:10, eat it

[massivegunz]

Usain bolt is still faster lol

[Millsyboy87]

I'm 13 and I do 100m in 18.4 seconds is this a good time for my age, I'm about 5'9

[Chaminadecrew55]

I cant even come close to tht power and im 15 pulling a 6:54 2k and a 21:54 6k

REP CHAMINADE HS CREW

[Voidpanda]

@Chaminadecrew55 thats not too bad I'm 16 and I'm pulling a 20:25 on my 6k and i have no idea as to what my 2k is but if i were to guess i would assume it would be about a 7:00 because I'm not to fast in shorter distance but whatever

[galgimaleo]

that erg must be in so much pain

[philcoool]

RANKING RESULTS 2012

Indoor Rower | 4 minutes | Men's | Lightweight | Ages 50-59 | Current 2012 Season

You are number 1 of 11

Place [?] Name Age City State Country Distance Source Type

1 Phillip Cameron 50 Birmingham West Midlands GBR 1121 IND

2 Richard Hessey 54 Edinburgh GBR 1094 IND I

3 Paul Ryan 51 Melbourne Victoria AUS 1089 IND I

4 Daniel Sauers 54 Winona MN USA 1087 C2Log I

I am Phillip Cameron.

[30sleepy10]

I was lucky enough to have this guy as a personal trainer/gym instructor at my school!

[OOTman00]

Everyone hating on the erg is a pussy who cant fucking row hard and suck it up

[1989redbull]

my god people love picking people apart this is his sport that he does and he is dam good at it ,if you guys have a problem because he is fast y dont you train harder

[dontneedanicknameheh]

yeah ergs arent really rowing, theyre just for stamina endurance and muscle, but erging is punishment. On the water you have things like wind, waves and stuff, sure you feel dead after it. But on the erg. You just sit there and pull. Nothing else. No one there to help you, no teammates, no coxswain, no oarsman. You can pull any way you want, it will show you what is really like. You can not fool the erg.

[filipmisko]

I' a rower and I hate ergs...

My lowest split ever is 1:20 but I'm just 15y.o. so I still have time... I'm not really good on erg tests (about 1:50 at 2km) but a lot of guys that beat me on erg can suck me on the water... so I think it just shows your strenght, but not you'r rowing...

[usrname468]

@filipmisko dont worry to much about ergs... I know someone who pulls a 7:15 2k and beats any sub 6:40 rowers on the water.

[xIReflexzZIx]

the best i can get is 16.5

[PapaJohnsOfCapeCod]

He was going sooo fast! Awesome strength!

[Hgrs789]

WOW! thats all i can say to that.

[stewylolol]

ergo rowing is such bullshit

[bectes1995]

@stewylolol Well shovel that bullshit into yourself if you dont like it

[dudewhosbored]

does he actually row on the water? or does he just stick to ergs?

[jumpinjono]

@dudewhosbored he may have been out in a boat once or twice, but basically yeah he sticks to ergs. The one thing people forget is that this is only his sprinting technique. His normal rowing style for 2k's is much more like a rower.

[bakes144]

Your rower might not be set up correctly. You have a pm3 monitor with a model D rower? I had the same problem!

[jumpinjono]

@bakes144 oh it was set up properly. This rowing machine was direct from concept 2 that they use for races around the uk. I know that some monitors can give false readings if set up wrong. I once saw a kid pulling 1:24's which when the monitor got corrected was really only 1:50 pace. This 100m row was done at an offical indoor rowing race. Rob also rowed in the 10-man 100,000m world record. Rob has pulled 1:03 splits on a few different ergs.

[BodomChildBreeder]

serious question.... i try to sprint row, do tabata etc.. my spm goes up to 90 sometimes.. but /500 only gets 1:47 at best and thats like for a Few strokes.. so im obviousely not using my power or technique right..im i not using enough legs or range of motion?? i know i really need someone to tape my acual technique

[laRt1stl]

@BodomChildBreeder Push HARD with the legs, use correct technique. I can manage a 1:45 pace for a little while with around 28-30 spm. Leg drive is the key.

[bully80]

steroids = more time for girls

[mytupolev]

Il pourrai utilises ses jambe il s economiserai plus et il pousserai plus

[HullaballooDude]

If I'm honest, Rob Smith's strong point has to be quick sprints. He can hit amazingly fast splits that most people would kill to be able to perform. But it is a slight disappointment that someone of his size and power can only do 6:10 for 2k. Someone of his size and a heavily experienced indoor rower should be looking for at least 5:50 slowest. I'm about 5'8, 11st 7lbs and I can do 6:30. I am meant to be doing around 6:10.

[jumpinjono]

@HullaballooDude the reason Rob's 2k isn't faster than 6:10 is mainly because he never trained all out for it. His interests were more toward the sprint stuff so he spent more time on that sort of training. 6:30 is a very good 2k time for your height and weight!

[TheRower3333]

What is the damper set at?

[makeminealarge1]

How can i enter the british indoor competion, as i think i could beat rob's record

thank you

[Leonisgoed]

LOL at the first strokes it sounds like he's killing the machine

[Lunkanp]

What's Rob's damper on 100 and 500?

[Sldokfeio]

1888matt, Sorry but that´s not good. Im champion of my region as well, had 1:33 for 500, and it was the youngest group.

[Sldokfeio]

chazkez07, surely not better. If he had used his legs more he would have less spm, therefor less power....It´s alot better not using the legs for such a short sprint as 100m.

[CJ95ZZ]

this guy is amazing i wish i could be that fast.I'm only 14 but asian so i'm only 5'5" and weigh only 57 kilos.my fastest time is only 18.3 bu friend who is 5'6" and half and 60 kg got 17.7(his sprint is good but anything over 300m he sucks)

[steelsox1022]

100m are alot of fun...especially at the gym where you are grunting and making weird noises and everyone is looking at you...I can't get mine under a 16.8!

[Gavo265]

Damn, my 100m is like 16 secs...but I use all of my legs. I want to try this minimal leg thing.

[morthorse]

holy shit dude

[polishkid666]

dude

[polishkid666]

im 17 and i got my time down to a 15.8 at a split of 1.15

ill beat him one day.... haha

[Underdog5000]

I envy him but I can go. 1:19 and I'm a 14 year old boy

[CJ95ZZ]

@Underdog5000 really but how big are you height and weight?

[Underdog5000]

@CJ95ZZ uh...yeah look like im in my 20's

[1888matt]

I is the North East indoor champion!woot woot!

I can do 500m in about 1.40 on average.

On a good day i is 1.34-36

[fgpnk]

hello im 1.03 saludos de argentina nicolas k

[fgpnk]

hello im want 10.3 im from argentina ,saludos nicolas k en 500 mts water 1.30.4 ,saludos

[BarbieBrittany1]

ahhhh i have a 2k in two days and im totally freaked... im 14, 5'7, and 124 lbs, and my goal is to break 2:00 for my average split... idk if i'll be able to do it.. my PR is currently a 2:03. do any older rowers have any advice for me? :D

[chazkez07]

i wonder what his time woulda been if he actually used his legs. :/

[jumpinjono]

@chazkez07 He is using his legs but only the last part of the leg drive. If you try and use a full leg drive like you do in a normal rowing stroke it just doesn't work for sprinting. Take it from us, we've tried just about every technique for sprinting. Rob found this one to work best for him. He is around 66spm when sprinting. He uses a full leg drive when he rows a 2k.

[chazkez07]

@jumpinjono i was just curious. i definitely knew he would use a full leg drive on a 2k, its just interesting how little leg movement is needed for a sprint like this.

[iKnowWhatImDoing123]

@jumpinjono what does he go for 2k?

[2TheGuy2]

@jumpinjono it's too hard to get the stroke rating up if you use the full leg drive

[AxelPRC]

@jumpinjono look up rowbox fastest time. In that clip I hit 1:07 and im only 19 and im using my legs

[ruaway]

@jumpinjono Cause he rows 2k's ? I bet he does not :) 

[IShoNoHonor]

@jumpinjono is a 6:24 split for 2k good for a 17 year old? i can only hit 1:14 lowest split though

[IShoNoHonor]

@IShoNoHonor meant to say 6:24 minutes, my fault

[ChrisBrett2K]

@chazkez07 He certainly is using his legs. Check him out sprinting on v=g2_stWLtGfc

[mets558]

roid rage lol

[mafriek]

i am 18 years old and i do this 100m in 18 second ,is that good???????

[darkboy456]

@mafriek

No offense but its terrible.

Im 16 and i do 15 secs during workouts...

[Poochie9382]

That was BEAST!!

[adamgpreston]

I have try this a few times. my best being a 14.7. thats the only time i have been under 15 seconds. im 1.86 and weight 84kg. 32years old. my lowest split was 1.09. i rowed when i was young and 100meters going flat out my stroke is at around 55 per min. and im sure it looks ugly. i am stoked with my time and would love to lower it.

[1asics1]

Does this stand as a WR?

[Maaloxanyone]

That might be strength but it's not rowing. Try to row and actual boat like that and you'd rip up your back in a week.

[THEINFORMER93]

1:03!!!!! just wow

[Eventuality1]

Shocking technique :L

Aren't you supposed to use your legs more than arms?

[sul0002]

its a quick sprint

ergos arnt rowing, they are muscle machines, not like being in a boat

[Paddie5843]

exactly!! there is such a huge difference betwn erging and actual wtr based rowing, for one you NEED to have learnt the technique for rowing in a skiff for many years before being world class in comparison to an erg where its just sheer physical and mental strength

[nechiken]

ergs are rowing simulators, you can still improve technique and they improve cardio more than muscle mass.

[dangonewild321]

depends on what type of working your doing...there are workouts then can get you more muscle mass rather than working on your cardio

[funfest101]

longer workouts, like 6k tests, are cardio.

2k tests are more muscle mass.

[crewchamp13]

2k's are the perfect balance between cardio and muscle strength, you have to have both to be competitive, but i'd say from experience that cardio is even more important in 2k tests.

[funfest101]

in actual rowing yes.

in shorter sprint erg pieces like this, it's better to use just the second half or even last quarter of leg drive. That's when your power would be strongest.

[popear1937]

feck

[filipmisko]

Like an animal! :D

[jamiewhatwhat]

homo-erotic

[steailyfe]

I'm 16 years old and and I'm 66kg. My best is 15.5

[AxelPRC]

i just beat my 100m record for the first time in a year i got 14.2 and my lowest split was 1:08. I just turned 19

[kcfjane]

Is there a rule on what the drag factor can be for setting world records?

[AxelPRC]

no you an have it where ever you want, but if you trialing for you country for 2k you have to have it on 130 but indoor rowing comps dont care about drag factor

[Stinkfist555]

Could some one tell me what he gets on a 2km erg?

[jumpinjono]

Rob's best 2k was 6:10. He rowed it at the British Indoors a couple years ago.

[AxelPRC]

haha 6:10 that aint that good for a guy who can pull 1:03.

[omgzLESLIE]

how in the worllllddd?????

[daveclow]

thats awesome! i tried it for the first time the other night and did a 16.3. i was bare foot though im sure i could do better with trainers on so it held my feet in tight.

[kingajinga]

dude, hes not using his legs at all, wtf???

[belphagore711]

He's trying to get a really high stroke rating. If he were to do full slide, he couldn't get such a high rate.

Imagine how much his arms and abs hurt after this!!!

[kingajinga]

but surely its way more efficient to have a slower stroke rate and use your legs, they are the most powerful muscle in the body

[aznhomboi]

true but its a 100 meter sprint and they are suppose to have a higher stroke rating

[jumpinjono]

kingajinga, if you think you can get a faster pace using a slower stroke rate then feel free to try it..... Rob uses the higher rate because it works. Different people have different preferences as to what rate, ie some prefer low to mid 50's while some go r60+. Personally I row a 2k at around r29-31 but a 100m sprint is around r55 for me. My max split is 1:05 off a drag factor of 220.

[cousiwa09]

i love my c2!

[VermilionRose]

haha. you must not be doing it right. I hate it!! it hurts me. it's like an abusive relationship.

[AxelPRC]

i do 14.3 and my lowest split is 1:09 but im niot as big as this guy im only 85kg and 18yrs old

[paigntonleisureclub]

not sure why you got negative feedback for your comment, that's a great time and powerful low pull split, keep it up!

[AxelPRC]

I guess that guys thinks im not telling the truth or hes just jealous

[lifeisemo666]

Eyahh Eyahh!

Lol, I grunt when im spring full pressure

i got like a 1:23 for it but have another 3 years of high school to pump some muscle

[inovationofme]

wow my best 100m is 16.9 i'm 16 junior in high school

[hardinerx]

you suck!

[BoudieBatsnikov]

1:03 is insane. My fasted stroke on an erg is 1:09/500.

But my 2k time is 5:59. And I`m 19 so there is room for improvement!

[mattwinter47]

that is insane for a 19yo.. machine

[hardinerx]

not that good, and your probably lying.

[AxelPRC]

yea ive always been good at it when i was 14 in my first year i was lightweight and i did 15.6 i got down to 1:14. Ive never met anyone my size do what i can do when it comes to sprinting on the erg, its my biggest strenght

[hardinerx]

thats not that good, and your probably lying.

[AxelPRC]

sorry where you talking about my 100m im not lying and it is pretty good i would like to see you do better

[Thomas141992]

thats weird ^^

[AUdave11]

haha, look at the kid on other videos. a 500m in 1.14.4 or something?!

and the half slide question... yea, it helps on erg sprints

[clebor56]

whats your 2k rob?

[martyboy85]

I just rowed a 15.8 tonight. Peak split was about 1.15 I think. Wasn't really concentrating on the screen, lol.

I've noticed that you only half slide, is there any benefit to this, Rob?

[paigntonleisureclub]

(Not Rob speaking) It's easier to generate peak power when the legs are nearly straight than when they are fully compressed (think about when you are squatting - it's harder right at the bottom isn't it). Sprinting is about delivery peak power and as quickly as possible, so reducing the time taken to recover on a longer slide also helps to get that power throught the chain.

[martyboy85]

Thanks very much! I've managed to get it down to 15.3, but I still think I am relying on strength alone.

My technique is the same as when I demonstrate rowing to clients (I'm an instructor), which is more suited to longer distances.

I tried the shorter slide and ended up being slower. Will definitely need to practice.

[GamerX831]

The idea is to just jack up your stroke rate as much as possible and forget about ratio, the shorter slide comes naturally out of that. Definitely not smart over a long distance, but for the last couple hundred, its really helpful.

[CorneliusCamper]

So for the last 250m of a 2k erg would it be better to use less slide?

[schuey100]

That's just ridiculous! Seriously though, well done :)

[braddo301]

shitting hell!! thats AWSOME i can only do it in 17 secs lol

[pixiethegreat]

1:03/5:00 is insane

[abdbadr101]

i can pull a 1.04, beat that twats!

[ndw072]

death, taxes, and rob smith knows how to crush it.

[abbirina]

I've been rowing for one week and I'm thinking of competing at the crash b's in feb.

I can do a 7:10 2000...How is that for a 47 year old woman?

[robinfisichella]

bloody good!

[Pilkie101]

Good enough to be made up

[abbirina]

jealous pilkie101 ???

anytime you want to race online let me know..

we can hook up online

[Pilkie101]

Ha I don't race girls, besides I am over a minute faster than you

[abbirina]

prove it...tough guy.

don't just sing it..bring it.

[Pilkie101]

Unlike you, I don't care what people I don't know on the internet think of me. You are a cock sucker, and you fucking suck! I wonder if you will have that kind of attitude when I have you in check!

[mvau4195]

1:37!

thats like a bad 3rd 500M score on a 2km erg

or a good average 6km split!

[zombiespecialist]

like i said i suck. now i have it down to 1:34/500m. and im only 14 so........

[mvau4195]

so...... man up?

[Pilkie101]

You have no clue

[zombiespecialist]

the lowest ive ever got an erg down to is 1:37/500m but i suck at erg and i started only a year ago, any advise?

[robmad5]

My 2k is 6:10. I don't row on water as I don't have time and to be honest, I just like what I do.

[gattiee]

post a video then

[Pilkie101]

Pretty awesome, have you ever done a flat out 2k, what time did you get

[ooohpie]

lol i was proud of 16.8

[gaastra60]

Hey Rob,

What was your current WR av split for 100m?

What is your lowest split ever (w/o drag switching tricks, fan trick, you know what I mean)

My short distance tech is exactly the same, and also I do a lot of romanian deadlifts too.

Im training to go after your 100m and 300m! Maybe even 500m.... do you still hold the 500m?

[robmad5]

Hi gaastra60,

I think ave split for the 13.7sec 100m record is 1:08.5/500m. Remember this is done on venue racing software. Without this, my 100m pb is 13.2sec and 1:06.0/500m ave split.

Yes, I still hold the 500m record. It is now 1:14.4 (video now on Youtube).

Cheers.

[AxelPRC]

i think some netherlands guy got 1:13.7 pretty recently

[robmad5]

forgot to say, my lowest split ever is 1:03. I've never tried any "tricks", but I know what you mean.

[daveyleith]

mate, thats incredible. Anyone moaning about technique cant beat you. The 500m record is fantastic too.

[funfest101]

ok, first let me say this. This man is a beast, and he would whip my ass in any of these 100m, 300m, or 500m pieces.

and that leads me to my main point. Why the hell is he doing these pussy events? Go for the 2k! Being fast for 500m and less is nothing.

[robmad5]

funfest101,

Simple, I don't enjoy 2k training as much. Too much cardio and distance work would counter-act my other training and goals.

[funfest101]

now see, you would gain a lot more respect in the rowing world if you went for 2k. Do you row on water or just erg? Because actual rowing/racing makes 2k's much much more relevant than these events.

[roadstar50]

Good job Rob and can't believe people are chirping your technique. Don't they realize this "is" the technique for speed over a short distance. To be effective in an extreme requires a drastic change from the conventional which you've done to accomplish this amazing result. Good for you and congratulations....

[robmad5]

Thank-you roadstar50. I appreciate your support. Best of health to you,

Rob

[ooohpie]

he has gt shit teqneque and hes gonna hurt his back aswell

[robmad5]

ooohpie - see previous replies... This is just my 100m technique, nothing to do with 2k rowing whatsoever. I don't do this often, but it is the fastest way! If you see anyone go faster, let me know what technique they used. My back is fine, thanks.

[belle1990]

Barely uses his legs :S

[robmad5]

belle1990: Trust me my legs a far, far stronger and more impressive in performance terms than my arms. Do a load of Romanian, or stiff-legged deadlifts, where there's very little knee flexion going on, and tell me where you get sore the next day. Hits my legs every time. Legs are most powerful when nearly straight, simple bio-mechanics.

[1710ben]

ummm rowing like that in a scull wouldnt get u very far lol.....

[robmad5]

Agreed!... but then I wasn't trying to go very far here, was I?! I have sculled, by the way.

[Jaxon11]

One thing I've realy noticed is that all the indoor rowers really focus on an arms focused approach, as opposed to really utilizing your legs. I suppose this works for a 100m sprint but trying to take that over 2k or more on the water will only end embarassment at the finish line.

[marbes95]

i have the world record 4 2000m under 13 well done

[laaliland]

what did u get and girl or boy? ohhh and goooooooooddddd job

[laaliland]

what did u get, boy or girl and gooooooood job!!!!!

[AxelPRC]

i can do a 14.3 got down to 1:09

[b3nnyboy10]

Thanks for the information Rob. I will try to find another rowing machine to see if there is something wrong with my rowing machine.

[b3nnyboy10]

Thanks alot Jon. Could you tell me what tension world records are done on? Thanks.

[robmad5]

Records can be set with any resistance you like b3nnyboy10. Much like a cycling race, they choose which gear suits them best and don't have to all use the same. Different distances may benefit from different resistance (drag) settings too. At the end of the day, it's about maximum power output and 1400watts (1:03 pace) is 1400watts, whatever the drag, stroke rate, or height and weight of the rower. Have a go on another machine to confirm your time for the 100m and let us know.

[bcurry333]

world records can be done on any resistance... depends mostly on your weight and strength. there is a maximum drag factor for each weight class... heavy weight i beleive is max 130 drag while lightweight is 120. However, i am a lightweight and pull 2000m erg tests at drag of 112 for max efficiency. Incase you didnt know, drag factor is calculated by the machine depending on the drag, each machine is different, the number on the damper on the side doesnt mean anything.

[b3nnyboy10]

Ive broken the world record. 13.5 seconds I achieved this in on tension 4. I don't really know how it was possible seeing as ive only been rowing for 2 weeks. Anything im missing?

[jumpinjono]

Hi B3nnyboy10. Well done for giving it a go, and yes 13.5 is very fast. On level 4 is a pretty low resistance. It's one or two things. Either you are massively talented, or the monitor has been configured for the wrong rowing machine. This happened at a race last yr where a 12yr old was going faster than Redgrave used to. It was his monitor that was set up wrong. I have txt rob (robmad5) to help answer some more questions for you. Feel free to drop me a msg also if you wish. Cheers, Jon.

[b3nnyboy10]

Could you please tell me how you find out what our drag is and what the drag actually is please.

[ikea246]

what level is your erg at, as if its the standard 4 then it would be impossible to get so many strokes out as the wheel would still be spinning too quickly for the next stroke to have an impact.

thought all WR's are done on 4??

[robmad5]

Erg is at max drag, which on this particular machine was 208. My later and faster race (13.7sec) was on a different machine with max drag of 212. Records and races can be done at any resistance setting. By the way I can still go pretty fast even at under 100drag!

[cusition]

and he works in my gym at school...

my claim to fame.

x

[robmad5]

Hi Sazzles, glad you enjoyed the vid. Let's do a bit of sprint rowing in your next gym session and see if you're as good at that as everything else! See ya Little Gal. x

[0samee0]

shut up sarah you twat

[jumpinjono]

Thats called sprint rowing my friend. Olympic Rowers Sir Steve Redgrave and Jonny Searle have seen this guy in action in the flesh and commented on how powerfull Rob is. He also can erg a 2k in 6:10 so your comments hold little ground... or respect

[thisisinstant]

Thats not rowing