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2009-2010 Winter Training Options

It is strongly recommended that rowers who are not participating in a winter sport train (cardio, strength). The following are options, however, any training that works in the rower’s schedule is great.   Please feel free to contact the coaches via email with any questions about training options or routines.

F.O.R.C.E. Performance Training:
Frank Giannantonio of F.O.R.C.E. Performance Training (Ho-Ho-Kus) is offering a discounted, comprehensive pre-season training program.  The program has been customized with the help of RC Head Coach Helen Woznack to target the muscles and systems utilized in the sport of rowing.  Strength, speed and endurance will be addressed, along with a pre and post-session erg-training component. Athletes will be trained in groups of 4-5 under the close supervision and direction of F.O.R.C.E. trainers. Training Sessions last one hour, 3 days per week, with an erg component following.


Dates & Package Options/Costs:


Program 1: (12 one-hour sessions scheduled over the 5 weeks prior to Thanksgiving week - 4 weeks plus an allowance for missed/makeup sessions in week 5)

Start Date: Monday, October 19

End Date: Sunday, November 22


Program 2: (12 one-hour sessions scheduled over 5 weeks allowing room for missed/makeup sessions around Christmas and New Years)

Start Date: Monday, November 30

End Date: Sunday, January 3


Program 3: (Programs 1 & 2 combined plus 3 extra sessions)


Costs and Scheduling: The discounted cost to RC athletes is $300 for Program 1 or Program 2, and $657 for Program 3.  A minimum of 15 RC athletes must enroll to receive these discounted prices.  Athletes are responsible for forming their own groups of 4-5 and scheduling times with F.O.R.C.E.  More information about F.O.R.C.E. is available at www.forceperformancetraining.com

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Nereid Erg Program:
Details on 2009-2010 Program Coming Soon.


Individual Training Options:
Individual/Group Erg Workouts – these workouts have been prepared by Coach Helen and are strongly recommended for experienced rowers. Novices should not follow this workout plan.

Winter Training2010 Tryout ProceduresJV/V Women's Workouts