Winter Training

Winter Training Synopsis

To sign up for winter training please click here.

What are the goals of winter training?

The Tulsa Rowing Club Juniors will be recruiting for the winter training period. This will allow all new recruits and existing team members to compete at the best level possible for the spring season. Rowing is a demanding sport and there is a great deal of technical learning that needs to be accomplished before an athlete can successfully race in a safe and productive manner.

What is the cost of winter training?

The cost of winter training is $150 per student athlete.

What are the dates for winter training?

Winter training will be held from November 14th through January 20th.

What is the schedule for each week?

Winter training will be five days a week. Monday through Friday. Sessions will take place from 4:30pm to 6:30pm. There may be a few sessions during the week that will have shorter than 2 hour sessions. Please check back for a full schedule.

What type of training is involved?

The TRCJ winter training program is offered to athletes who wish to develop their bodies and minds to a greater level in preparation for Spring rowing. The training will involve time spent on the following areas.

1) Work on the Concept 2 Rowing Ergometer

This work helps the athlete with base endurance.

2) Weight lifting regime, Plyometrics and Circuit Training

Our athletes will be participating in a strength conditioning program.

3) Technical stroke development on the water and on the land in the University of Tulsa Rowing Tank

The athletes will have scheduled time in the rowing tank. The coaches will use video tape analysis ti help athletes learn better ways to develop power, rhythm, relaxation and timing while they are rowing.

4) Flexibility Work

If an athlete develops and maintains good flexibility then they predispose themselves to performing rowing technique correctly. We call this “free speed” as no extra work is required to develop boat speed when the athlete can perform the rowing stroke through the correct range of motion.

5) Nutrition Management

Athletes will be educated on the benefits of good eating habits while working hard to develop lean muscle mass. The ratio of muscle mass/extra weight to overall body weight is a leading factor in on the water performance.

6) Assessment, development of internal focus, confidence and discipline that add up to progress and independence for each athlete.

Athletes progress will be measured over a number of evaluation protocols. This testing will be done each month and the athlete will be evaluated through many different lenses. These areas include, peak strength, endurance, anaerobic performance, attitude, leg strength, upper body strength and endurance and the ability to focus on the task at hand. The coaches will be using yoga and mindfulness training to develop an athlete’s ability to concentrate on the task at hand.

To sign up for winter training please click here.

To find out what ergometers (rowing machines) do after dark. Watch this video.