Efficient, effective year round rowing and strength training

Monday, December 6 2021

Welcome to TBFit.com

November 2021 - transition to winter

Quick recap - we had some winners and at least one subscriber who set a new course record at Head of the Charles this year, congrats to all!  Tom was third in the 1x, while CB's 4+ had another win. Let us know how you did if we haven't already touched base.  We tend to use November to reflect and refocus.  If you are still on the water, November is a great time to get some miles in, and focus on one more technical change to make before the water freezes.  Before you get off the water, make note of what you want to improve and the strength and fitness gains that will help you achieve it.  Then we'll wind up the month with some baseline testing and on to December.

Email us if you are looking for specific recommendations for drills, cross training, warm ups and coaching tips, or with 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 We've updated most of the outdated parts of the site during this refresh, so let us know if anything doesn't work for you or any content you'd like us to add. Next step is more updated exercises and drills.

Coaching Tip 2021 - 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

updated: 2 weeks ago