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Efficient, effective year round rowing and strength training

Friday, July 19 2024

Welcome to

July 2023 - Workouts are posted

Email us if you are looking for specific recommendations for strength training, or any questions and we try to respond within 48 hours. We've updated most of the outdated parts of the site during this refresh, so let us know if anything doesn't work for you or any content you'd like us to add.

Coaching Tip - Warming up

A habit that high performance athletes develop to maximize every workout is a deliberate warm up, both on land before heading out to row, and on the water. This habit helps athletes at every level to have the best practice and the fastest race. When you step into a boat and you are warmed up, you’ll row better right off the dock - over a season that adds up to many hours of better rowing.

A good land warm up routine is also the most controllable part of race day, and sets the tone that you are prepared and ready to go. For coaches, the land warm up is the only part of race day that you can observe, and helps keep athletes focused just prior to getting in the boat. Teams can warm up together, adding in exercises or stretches that work best for them

Keep a training journal to jot down your pre-workout/pre-race warm up, then individualize it. You should have a different warm up for a steady state session than for a day of racing pieces. It should include strokes to physically warm you up, as well as drills or actions to solidify technique. Time it so you know exactly how long you have, and if you launch late or have extra time, have a plan for what you would cut out or add. We’ve included a document in the warm up section with some warm up ideas for on the land, and sample water warm ups.

Please use the Contact Us buttons on the top right corner of every page to reach us.

As always you will find:

  • Updated Rowing and strength workouts.
  • Physiology section.
  • Rowing drills.
  • Exercises
  • And more

Have a question please Contact Tom or CB any time