Dan Ward-Smith (DWS) is the Academy Manager at the Inside Running Academy, he is also a qualified Strength and Conditioning coach and has started a weekly blog that will look to give advice to aspiring players and coaches.

DWS has an extensive list of achievements in rugby both as a player and now as a coach. He played professional rugby for 12 years playing for Bristol and London Wasps in the Premiership, he also was part of the English National squad from 2006-11.

Below is an excerpt from his latest post on how Concept 2 Rowing can help players get into great shape.

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Rowing and Suffering – Dan Ward-Smith

After last weeks rant about Olympic Lifting I am moving swiftly onto my previous love affair which was with Concept 2 Rowing. I still enjoy the Concept 2 and think it is a great conditioning tool for Rugby players in particular.

It has been making a comeback of late due to it’s inclusion in most Crossfit gyms programmes but it has always been one of the most powerful conditioning tools around and was a huge part of how I got myself into shape when I was playing Professional Rugby.

I was introduced to Rowing by Graham Dawe who was my coach at Plymouth Albion and stuck with it from then on. My first time on a Concept 2 was a dreaded 2km row which is a type of test that is particularly nasty and is something I came to fear before, loath during and love when it was finished. First hit out I got 6mins 41secs and this was very respectful but over the years I cranked it right down to a pretty good time of 6mins 14 secs, as I got better the pain just got worse but the post exercise high just got better and better. You basically suffer from 500m in and hold on for the next 1500m, the last 800m are a mental battle where your body is finished and…

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