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WTW Crew Conditioning and Training

An excellent form of reference for technique, references, and nutrition.

WTW Crew Training and Conditioning Manual View Download

Returning student-athletes have conditioning beginning on November 21st, 2019.  The whole team begins conditioning on Tuesday, December 3rd, 2019.


Weekly Winter Conditioning Schedule:


Mondays: 

Girls: 3:30-5:30 (2 hr) off ergs by 5:15

Boys: 5:00-7:00 (2 hr)


Tuesdays: 

Boys: 3:30-5:30 (2 hr) off ergs by 5:15

Girls: 5:00-7:00/weight room (2 hr)


Wednesdays: 

Girls: 3:30-5:30 (2 hr) off ergs by 5:15

Boys: 5:00-7:00 (2 hr)


Thursdays: 

Boys: 3:30-5:30 (2 hr) off ergs by 5:15

Girls: 5:00-7:00/weight room (2 hr)


Fridays:

Full Team 3:30 - 5:30  (2 hr)


Why Attend Conditioning Sessions?

 

Crew is a cardiovascular fitness dominant sport. The demands placed on an athlete during a race are like running up the side of a mountain for a mile and half while chained to seven of your friends. 

While we do not have tryouts, boat selection during the spring is competitive. The level of fitness necessary for the sport cannot be built in the 4-6 weeks between the first day of practice and the meat of racing season when boat lineups must be set. The better the fitness of the athlete, the better chance they have of making a top boat.  

Winter conditioning is not the only way to get in shape; doing a winter sport or having a rigorous researched workout plan that you do are your own are also good options. We have had past captains and rowers who were members of the swim team, played basketball or ran track and were in top boats that medaled at state championships.  

I will not say that winter conditioning is better at getting you into “rowing shape” than playing a winter sport or working out on your own.  I will say that winter conditioning is far superior to doing nothing. The more athletes that work hard on their conditioning, the faster ALL our boats will be.

If you have questions about the more technical aspects of winter conditioning feel free to drop me an email, but be warned we are going to talk about energy pathways, lactate levels, HR zones, and muscle memory.