Master Your SkiErg Performance For Hyrox & Crossfit with Louisa Sondergaard
- philprice
- Jun 2
- 2 min read
In this episode of The Progress Theory, host Dr Phil Price welcomes CrossFit coach and athlete Louise Sondergaard to dive into the world of ergometer training, focusing on the vital yet often overlooked skill development in using ergs, particularly the SkiErg and rower, to enhance athletic performance. Having first discovered Louise through the Upside Strength podcast with Sean Seale, Dr Phil was intrigued by her passionate discourse on integrating skill learning into erg training within CrossFit and functional fitness, drawing parallels with the detailed technique analysis used in weightlifting. Louise shares insights from her journey as a CrossFit Level 3 coach and her transition from a finance career to coaching full time, with impressive accomplishments like setting world records on the SkiErg during lockdown. Together, they explore the nuances of erg training, the cultural shift towards recognising its significance in the fitness community, and practical advice for athletes eager to optimise their erg techniques. Whether you're a novice or seasoned athlete, this episode is packed with valuable strategies to elevate your rowing and skiing skill sets and, ultimately, your overall performance.
In this episode, we discuss:
00:00 Introduction
03:28 Enhancing Monostructural Conditioning Techniques
08:59 CrossFit Skill Development Challenges
11:28 Coaching Machines: Overcoming Technique Gaps
14:46 Rowing vs. Flashy Gym Techniques
19:29 Erg Training: Technique and Intervals
20:38 Optimising Aerobic Training Methods
25:39 Upper and Lower Body Training Balance
27:28 Upper Body Skiing Challenges
31:54 Transitioning Athletes Struggle in CrossFit
37:03 "Ski Erg Skills and Technique"
38:35 Microdosing Technique for Athletes
43:13 Polarised Training Routine Explained
45:50 Online and Custom Fitness Programmes
Takeaways
Technique Matters: Just like in weightlifting, enhancing your technique on ERGs can lead to better performance. It's about more than just going hard; it's about mastering the skill.
Complementary Training: Incorporating ERG workouts with other conditioning work can create a well-rounded fitness regime. Using various machines strategically can help manage fatigue and improve overall efficiency.
Continuous Learning: Coaches need to expand their knowledge base on ERG techniques to effectively incorporate them into training programs. There’s always room to grow and improve!
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