The 3 Best Ways To Become a FASTER Rower This Summer!
What’s up Everyone!
First off, congrats to all the ATT Athletes from all over the country on the successes this spring! It’s been a blast hearing about some incredible racing, and I am excited to tune in as many of you prepare for this weekend at Scholastic Nationals (P.S. I’ll be there with the ATT Tent!), and at Youth Nats down in Sarasota, FL!
With that, summer is right around the corner and I’ve had many conversations with athletes on how to maximize their training this off-season… so let’s deep dive into on of my favorite topics!
Below are 3 areas High School Rowers NEED TO prioritize to Maximize their Summer!
But before we get to that…
What’s your goal? What’s driving this pursuit? Where do you want to be come September?
This comes first. Whether your goal is to “Make the Varsity 8+” and/or “Improve my 2k for College Recruiting”, we need clarity, then to work our way backwards.
Take the time to reflect on your spring, figure out what you need to work on, then use that as the fuel for this off-season.
Here we go! How to Maximize your Summer and Crush your Goals for the Fall!
Prioritize Athlete First, Rower Second.
Rowing is a *training* based sport. We have to take ownership of our training in order to become a more powerful, and more importantly, more durable rower. Strength Training, Power Development, Core Stability, and of course, Mobility/Flexibility. When else will you prioritize this? Athletic development is a 365 day endeavor, and I’m sure most of us don’t focus on it during the spring… There is no better time than summer. Incorporate 2-3 strength sessions per week, plus 2-3 10-15 minute mobility circuits.
Develop Your Rowing Technique.
Take the time to develop your craft. The summer is a perfect time to focus on technique because it offers an opportunity to step back from racing, and prioritize quality strokes. Developing boat awareness in small boats, learning to scull, focusing on body mechanics on the erg, etc. Racing is fun… but oftentimes only preparing for racing can reinforce bad habits as we only focus on outcomes. Try to get in a boat 1-3 times per week, or even better, do a one week camp to learn from a new coach!
Get Back on the Erg!
Yes, we need to erg in the summer if our goal is to be better on the erg. It’s by far, hands down, the #1 way to get our erg scores down... And I know that’s a goal for most (probably all) of us. If the only time we erg is in the winter, expect your only PR’s to come in the winter. However, it doesn’t *always* need to be intense. Prioritize steady state, incorporate power strokes/workouts, and a little tempo. Then assess 5k or 6k every month to get a benchmark for the fall! At least 2-3 erg sessions per week, plus a monthly assessment, will make a massive difference come September!
Bonus) Create a Routine.
The summer provides an incredible opportunity to be away from your team and focus on your individual goals. With that being said, you need to commit. And the best way to stay consistent with your training is by establishing a routine. Ex.) These are the days I’m lifting, I erg on these days, and I am on the water on the weekends… and I’m 90% consistent with that routine from June thru August (10% leeway for vacations!). Set a schedule that works for you, and stick it!
If you are serious about your goals, regardless of whether your a rising sophomore, junior trying to be recruited, or heading off to row Division 1… you need to be serious with your *intent* this summer.
Be intentional with every week, and you will look back in September and feel more confident than ever that you are prepared for your fittest and faster fall!
It won’t be handed to you. It takes work. Enjoy the process of improving, and go take it.
With that, finish this spring strong, and Keep Steppin’!
Kevin
