Training Program Overview
The training focuses not only on rowing, but on teamwork, dedication, leadership and the ability to set and achieve goals while pushing oneself both physically and mentally.
In addition, the program encourages stretching exercises to aid the recovery process and prepare the athletes for the next rowing session.
The format of the training week is structured around 4 or more rowing sessions usually on the water, other than for inclement weather, and land conditioning sessions to be done on the rowers own time. Occasionally, on weekends the crews will race in local or regional regattas in the Northern Virginia or Tidewater areas.
The aim of the land training sessions is to build endurance and general physical fitness while additionally building strength to be used in the boat. These sessions may include erg work, running or weight training. The combination of rowing technique, physical fitness, muscular endurance and strength is a formula for creating a fast rowing crew.
For beginners we will concentrate on developing good rowing technique while improving muscular strength and endurance. Advanced rowers will work on improving technique, stamina and racing skills.
Stretching - Recommended stretching exercises will be taught by the coach, including those needed to improve flexibility and lessen chance of muscle strain.
Endurance - Endurance should consist of between 30-60 minutes of activity and can take the form of Running, Rowing Ergometer, Cycling or Swimming. The choice will usually be up to the athlete, and what equipment they have available, however, on a regular basis we will check individual progress using a rowing ergometer, in the form of a timed 2000m test lasting 7-10 minutes in duration.
The land training is more fun if completed as much as possible in groups of individuals, it encourages team development and also provides an incentive to actually complete the work set due to "peer pressure."
NOTE: The training program for each day may be found in the Coach's Corner or the Member Login section of this website.
Comments or questions about this website? Please send an email to this address.
ASSISTANT COACHES WANTEDRowing Experience Necessary
FULL or PART-TIME
Contact Tom O'Rourke
(c) 804.356.2799 or firstname.lastname@example.org
UNIFORMS & SPIRITWEAR should be ordered at: https://row.sewsporty.com/collections/river-city-crew
-Uniforms = regular singlet or unisuit
The following handbook provides practical information, general guidelines and expectations about the River City Crew rowing program. Download Handbook
Tom O'RourkeExecutive Director
& Head Coach