Summer Training — At The Thousand

THE 2024 SUMMER TRAINING PROGRAM

For High School Rowers who are looking to train and build confidence on the erg, get stronger, and become better athletes!

This program is for experienced high school rowers who are looking to learn how to train on the erg at a high level, develop rowing-specific strength and athleticism, and be better positioned for long term success as aspiring college rowers. Each session is designed to equip you with the tools to maximize your off-season and prepare you for your fittest and fastest fall season.

What we focus on…

Developing confidence on the Concept 2 erg with purpose driven workouts that teach you how to best use the machine and improve your erg performances
Strength training, core stability, and mobility to improve rowing performance, help lower the risk of injuries, and develop overall athleticism
Providing athletes an environment that allows them to embrace challenges, train with like-minded aspiring college rowers, and take their fitness to the next level

Improve Erg Performance

Maximize your training on the erg, both technically and physiologically, so you can train with confidence and improve erg scores. The erg matters in rowing, and understanding how to best utilize it will position you for success long term.
Increase Strength & Power

Learn how to properly train in the weight room to develop strength, power, and overall athleticism. Rowers are athletes first, and developing as an athlete requires an understanding of how strength training can improve performance.
Become a Better Athlete

As rowers, training effectively off the water, in the weight room, and during the off-season will position you for success both this season, and as an aspiring college athlete. Learn the skills that will set you up for your entire athletic career.

2024 PROGRAMS & DETAILS

PROGRAM DATES:

Program 1 - Monday, June 10th to Friday, June 28th

Program 2 - Monday, July 8th to Friday, July 26th

Program 3 - Monday, August 5th to Friday, August 23rd

*attend all three programs or a select month

FORMAT:

Each program is three weeks long, Monday through Friday, with 7 sessions per week. Every month is a progression in training designed to lead into your fall season.

COST:

$1950 - All Three Programs ($650 per)

$1400 - Two Programs ($700 per)

$750 - One Program

WHERE: Bryn Mawr, PA

DEADLINE TO REGISTER: Friday, May 24th, 2024

Each program is limited to 12 athletes.

TENTATIVE WEEKLY SCHEDULE:

Monday

8:00am to 9:30am - Erg Training

Tuesday

8:00am to 9:30am - Strength Training
4:30pm to 6:00pm - Erg and/or Cross Training

Wednesday

8:00am to 9:30am - Erg Training

Thursday

8:00am to 9:30am - Strength Training
4:30pm to 6:00pm - Erg and/or Cross Training

Friday

8:00am to 9:30am - Full Squad Training

Open Sessions are also available as additional training opportunities or make up sessions (*separate cost)

MEET OUR COACHES!

Kevin Leslie

Head Coach, Program Director & Founder at At The Thousand

Director of Summer Coaching at At The Thousand & Assistant Coach at Eastern Michigan University

Delaney McGuire

LEARN MORE ABOUT OUR COACHES

Hear from our 2023 athletes!

“Now, I understand training zones, how each exercise has a purpose, and that there are different ways to approach pieces mentally and physically for the best outcome. Being with a group of people who were also committed to being a better athlete, helped push me to be my best.”
- Ellie Biborosch / Academy of Notre Dame / 2026
“I learned that every erg workout has a purpose. Whether it’s steady state or a hard workout, each workout has value and every day is a new day to challenge yourself.”
“Because the group is smaller than a normal rowing team, I had time to build long lasting friendships with my fellow rowers. Kevin also cares about each athlete that walks into the garage, and to me, that means more than anything.”
- Ronen Rabinowitz / The Shipley School / 2023
“Besides just the training, I loved meeting new athletes from all different programs. They became my teammates and friends, and it was inspiring and motivating to have so many other determined athletes around me that helped encourage me to give my best.”
“My biggest takeaways from camp were learning how to be a persevering, resilient athlete. I was able to grow confidence in myself and my abilities by seeing the full extent of what my body and mind could do.”
- Migyu Kim / Phillips Academy (MA) / 2025
“It motivated me by showing me that I can do more with my strength and my stroke. It showed me that I can work harder than I previously thought I could. It also helped me move up in my team for the fall season and row in better boats.”
- Izzy Pilato / Villa Maria Academy / 2025
“The hard work that I did over the summer really paid off coming into the 2023 fall season as I didn't feel like I was behind. I maintained fitness from the spring season allowing me to pick up where I left off and not have to start over again.”
- Alexia Levine / Mount St. Joseph’s Academy / 2025
“The results I started to see at camp showed me what I was capable of doing if I stuck with training. Over the course of the summer, I watched my erg splits go down and am still continuing to see improvements in my times.”
“The group setting helped motivate me to perform at my best and push myself that extra step further. We could talk about the workout and support each other on their journey.”
- Jake Berkovich / Radnor High School / 2024