top of page

Strength & Conditioning

High School (example workout)

    • Dynamic warm-up emphasizing balance and coordination and restorative mobility for rowing, then right into:

      • A1. Front Squat: 3 x 6 (3 sec down, explode up)

      • A2. Chin-Up: 3 x 6,5,4 reps chin up (1 sec hold at top, controlled lower)

      • A3. 90/90 hip rotation mobility: 3/side during rest

      • B1. DB Bench Press 3 x 8 reps 

      • B2. Barbell Bent Over Row 3 x 8-10 reps (2 sec lower)

      • B3. Partner assisted supine core hold on bench: 3 x :20-:60

    • Program emphasis/goals: Maintaining movement quality, undo tightness from sitting in school all day, balance demands of rowing, develop strength.

**High School Training is a year round program. Stop and start at any time. There is no bad time to start! Program is made specifically to reflect the competitive calendar for WBC. 

Middle School 1 day/wk focused on mobility. (example workout)

  • Dynamic warm-up emphasizing balance and coordination, then right into:

    • A1. Low Hurdle Hops: 4 x 3-5 

    • A2. Unweighted Cossack Squat: 3 x 4/side (3 sec hold at bottom)

    • B1. Push with tempo: 3-4 x 4-6 reps ( down for 3 sec, hold 1 sec at bottom)

    • B2. Air squat (heels elevated) OR goblet squat: 3 x 6 reps (2 sec down, 2 sec hold at bottom)

    • C1. Inverted row with tempo: 3 x 4-6 reps (hold at top for 1 sec, down for 3 sec)

    • C2. Single leg unweighted hinge and reach: 3x 5/side

Program emphasis/goals: Movement and establishing skills/coordination.

S&C 1 HS.jpg
S&C 1.jpg

All of the programs at CrossFit 1607 for rowers are tailored toward the fitness of rowers.  Matt Midnight, the owner of CrossFit 1607 has learned how to enhance rower performance with targeted strength and conditioning.  And, working with the coaching staff at WBC, they came up with a program that benefits all of our rowers.

 

What: Training is 2-5 days per week.  The sessions are 1 hour each day. Schedule is below.

 

Where: At Crossfit 1607, New Town Williamsburg

 

When: Training times available: See below

Who: This program is offered exclusively to Williamsburg Boat Club rowers, their families, and friends (Middle School, High School, & Adults)

 

Cost:  Payment will be drafted on a monthly basis through 1607’s payment system.  

  • Cost will be re-calculated at the start of each season (every 3 months) to ensure lowest payment available for all athletes

  • Cost will be based on number of athlete who sign up

6am Masters Class

Why should Middle School and High School Rowers Lift?

 

Training is important for kids of all ages!  What do we mean when we say training? Training can look like games as a young child and movement/skill practice in middle school. Later, we increase difficulty and challenge through specialization as athletes develop in high school. The trick is to realize that training doesn’t mean bodybuilding or power lifting alone. Simply put, we want to teach kids movement literacy at very precise times to maximize results. Movement skills are most easily developed between the ages of 8-12 years old. The reason for this is simply there is a perfect overlap in tissue mobility and skill acquisition (neuroplasticity).

 

Ever wonder why gymnasts or dancers seem to be super coordinated and move with ease in daily life or in athletic situations? Introduction to these methods happen at the perfect time in childhood development and they grow up harnessing these skills later on.

 

The good news is that if you missed that window, training is always possible and development can always be optimized. In fact if you missed this window it is equally if not more important.  Since specializing may develop a very narrow series of skills necessary for a sport we need to understand the importance  of physically supporting those demands and supplement with additional types of movement or training to achieve balance and optimize function.

 

I love the phrase by weightlifting coach Gabby Qu. “Train like a human before you train like an athlete”. That’s the goal. Start early training like a human so we can be the best athletes and have the best team possible at WBC!

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Example Training for Middle School Athlete:

 

Dynamic warm-up emphasizing balance and coordination, then right into:

A1. Low Hurdle Hops: 4 x 3-5 

A2. Unweighted Cossack Squat: 3 x 4/side (3 sec hold at bottom)

 

B1. Push with tempo: 3-4 x 4-6 reps ( down for 3 sec, hold 1 sec at bottom)

B2. Air squat (heels elevated) OR goblet squat: 3 x 6 reps (2 sec down, 2 sec hold at bottom)

 

C1. Inverted row with tempo: 3 x 4-6 reps (hold at top for 1 sec, down for 3 sec)

C2. Single leg unweighted hinge and reach: 3x 5/side

 

Program emphasis/goals: Movement and establishing skills/coordination. 

 

**Initial Winter Middle School Training  will be a 10-week on ramp program over the winter. Student athletes will have the option to continue during the spring season at this point in our year round program. 


 

Example Training for High School Athlete: 

 

Dynamic warm-up emphasizing balance and coordination and restorative mobility for rowing, then right into:

 

A1. Front Squat: 3 x 6 (3 sec down, explode up)

A2. Chin-Up: 3 x 6,5,4 reps chin up (1 sec hold at top, controlled lower)

A3. 90/90 hip rotation mobility: 3/side during rest

 

B1. DB Bench Press 3 x 8 reps 

B2. Barbell Bent Over Row 3 x 8-10 reps (2 sec lower)

B3. Partner assisted supine core hold on bench: 3 x :20-:60

 

Program emphasis/goals: Maintaining movement quality, undo tightness from sitting in school all day, balance demands of rowing, develop strength.

 

**High School Training is a year round program. Stop and start at any time. There is no bad time to start! Program is made specifically to reflect the competitive calendar for WBC. 

 

References:

Athletics Canada- Long Term Athletic Development

https://athletics.ca/wp-content/uploads/2015/01/LTAD_EN.pdf

why we lift - image.png
bottom of page