Rowing Training

Entering my tenth year as a competitive rower and having trained and raced at the highest levels of collegiate rowing and now training for a spot on the national team, I have learned from some of the top coaches in the country and I am eager to share that knowledge with you. 
High School Athletes:
Indoor: Training plans available to improve your 6K or 2K times to help increase your visibility to college coaches.  If you are competing at CRASH-Bs, Mid-Atlantics, or any other indoor erg competition, we can develop a training plan for you that will bring you to your goal time. There are three different options for training programs:
  • Erg Plan: For the athlete that is looking to improve their time on the erg; college coaches will be recruiting before you know it, be prepared to have some solid 2K and 6K performances to share with them. Have a goal in mind and we will build a program to reach and then surpass them.
  • Strength Plan: For the athlete already involved with a solid erg training plan but looking to add some stability/cross training to their training plan. Strength plans do not have to be strictly strength work, but stability, core work, and corrective exercises. For more information on strength programs, see the remote or private training pages for more information.
  • Comprehensive Plan: For the athlete looking to build and improve in all aspects of strength, technique, and health. Combines erg and strength training in addition to breath work to build the most complete rowing athlete possible.
Outdoor: Training plans for on the water improvement and coaching available for scullers and sweep rowers. There are three different options for training programs:
  • Rowing Plan: For the athlete that is looking to improve their technique and speed on the water. Scullers or sweep rowers, both can benefit from a plan!
  • Strength Plan: For the athlete already involved with a team but looking to add some stability/cross training to their training plan. Strength plans do not have to be strictly strength work, but stability, core work, and corrective exercises. For more information on strength programs, see the remote or private training pages for more information.
  • Comprehensive Plan: For the athlete looking to build and improve in all aspects of strength, technique, and health. Combines on the water and strength training in addition to breath work to build the most complete rowing athlete possible.
All training programs come with video analysis through CoachesEye and email support from me. I will be available to answer any questions you might have on technique or on the program itself. 
Masters Athletes:
Indoor: Whether you are planning to compete at CRASH-Bs or another indoor race this winter, looking towards spring and the summer racing that follows soon after, or next year's Head of the Charles, I have a training plan for you. Its never too early to start preparing, whether its getting stronger on the erg, in the weight room, or just keeping the body moving until the ice melts, we can develop a plan together that will work for your specific needs and goals. There are three different options for training plans:
  • Erg Plan: For the athlete that is looking to improve their time on the erg. Have a goal in mind and we will build a program to reach and then surpass them.
  • Strength Plan: For the athlete already involved with a solid erg training plan but looking to add some stability/cross training to their training plan. Strength plans do not have to be strictly strength work, but stability, core work, and corrective exercises. For more information on strength programs, see the remote or private training pages for more information.
  • Comprehensive Plan: For the athlete looking to build and improve in all aspects of strength, technique, and health. Combines erg and strength training in addition to breath work to build the most complete rowing athlete possible
Outdoor: Training plans and video analysis and coaching is available for scullers and sweep rowers. If you are in Philadelphia, on the water coaching is available in the spring. There are three different options for training plans:
  • Rowing Plan: For the athlete that is looking to improve their technique and speed on the water. Scullers or sweep rowers, both can benefit from a plan!
  • Strength Plan: For the athlete already involved with a team but looking to add some stability/cross training to their training plan. Strength plans do not have to be strictly strength work, but stability, core work, and corrective exercises. For more information on strength programs, see the remote or private training pages for more information.
  • Comprehensive Plan: For the athlete looking to build and improve in all aspects of strength, technique, and health. Combines on the water and strength training in addition to breath work to build the most complete rowing athlete possible.
All training programs come with video analysis through CoachesEye and email support from me. I will be available to answer any questions you might have on technique or on the program itself.

© 2017 by NOTUS Training.

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