Rowing training program - 12 months

Here is our fully customizable training program. It goes for an entire 12-month period.

Simply edit this program for your individual needs.

The program has three main training blocks: maintenance or off-season, pre-season component, and season component building to the focus race of the year. The program is designed to gradually increase the athlete's strength, fitness, and technique over the year.

Key components of the program are one day off per week, two main sessions per day with the occasional off session, a stretching component and a unique component. The unique component is a block of time nearly every day, which allows dedicated time for athletes to work on their problem areas, be it technique, injury or any other area of rowing that is holding them back.

To complement the training program, we have made a series of videos to allow you to make adjustments when circumstances change in the athlete's life and schedule.

These videos are:

- How to put together a training program that works

- Introduction to our rowing programs

- Recovery in the program and why it's important

- Program structure

- Injury, food and the program

- Rating and session substitution in the program

- Training objectives for each session

- Impact of regattas on the program

- Training diary and its uses