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How the floor affects your running

It’s not the tread or the rower’s fault!

How the floor can affect your running and rowing! And your splats!

Look, I know that most people don’t stick with Orangetheory because they love the floor workouts. People are motivated by SPLAT POINTS right??? The floor is just the added strength component so you can push yourself on the tread and rower to seeing increasing speeds and increasing splats! I get it. That’s where you see the heart rate increase and the splat points increase, you don’t get as many splats on the floor. I know that I’m in the minority when I say I don’t pay much attention to my splat points and I really like floor-heavy classes.

Another PT and I run a Facebook group together called “Stay Healthy OTF (Orangetheory Fitness” and we rarely get questions about the floor exercises. People are always asking about the rower and the tread but tend to ignore or at least overlook the floor exercises. Well I’m here to bring some attention to the middle child (I can say that because I am a middle child) of OTF, which is the floor workouts.

So, let’s talk about the floor! I want to put more emphasis on the floor workouts in this post because they are IMPORTANT, first because the strength you gain from the floor exercises if done properly will overflow into splat points on the tread and rower and because injuries felt on the tread and row machine often start on the floor. People FEEL their injuries more on the rower and tread for a variety of reasons but that doesn’t mean you should blame those exercises. If you’re going to succeed in OTF you need to get the most out of each aspect of the workout and if you’re dealing with injuries from OTF you need to look at all aspects to see where it started so you can treat it properly and get back to scoring splat points as quicky as possible.

Now that I have you at least somewhat convinced that the floor is important, let’s break it down. The floor exercises at OTF are challenging and have quite a large range. This means that you can go to 30 different classes and never do the same floor exercises. This is what can make it challenging to master the floor at OTF. There are some exercises in class that I’ve never done in my life. BUT I have a way where I can go into nearly any exercise and feel pretty confident that I’ll do it correctly and be able to do it without injuring myself.

As a PT I can confidently say that I’ve mastered the basics.

  • I know how to engage my core in any position.
  • I know where my shoulder should be in any exercise to best use my shoulder stabilizers to control the position.
  • I know where my feet/knees/hips should be lined up to decrease impact through my joints but instead allow my muscles to take control.

Those basics are huge to me preventing injury. AND they help me be sure I am working the right muscles in each floor exercise to continue to gain good strength (that can in turn help me on the rower and tread). This is the stuff I teach to any client that walks in my door. If you can nail down the basics, you’re going to be so much better off. And luckily, there are a few basic exercises that come a bit more regularly than others in OTF. To name a few: squat, row, plank, (and way too many burpees). Squat, plank and row and great floor exercises to be able to nail down every time. They are such common movements and are the base of so many other exercises. Now burpees, that’s another story. But learning how to squat, row and plank will help with burpees and other more challenging plyometric exercises we do.

So let’s loop back around. The message I want to give today is that: if you learn the basics and nail down the floor exercises, not only will you be stronger, but you will be setting yourself up to experience less injury in class, and thus stay on the rower and treads and continue to increase speeds! So that long-winded sentence just says that if a+b=c, then mastering the floor leads to more SPLATS!! Which is what we all want anyways right!

Join our Facebook group to continue to get helpful tips from PTs who have mastered all 3 components of OTF.

Check out our Intro Course for Stay Healthy OTF as well to get video explanations of how to do the basics correctly. This covers floor, tread and rower and goes over helpful warm up, cool down, and recovery information. If you are a current OTF member and a member of our Facebook group, reach out to us to find out how you can get a crazy good deal on this intro course.