Winter Training Overview

I hope you all enjoyed your long weekend and are excited to get to work tomorrow afternoon. Below is the handout you were provided with on Friday night. Please read it over carefully.

Academy of Notre Dame Rowing: Winter Training 2014

January 17, 2014 – February 28^th 2014

“The will to win means nothing without the will to prepare” Juma Ikaanga

Team Goals for the Winter/Spring 2014 Season:

Win medals

Build the team up, recruit more novices, and make an impression on the bigger schools

Like one another

Work really hard

Have the team do well as a whole, and have every boat, at each level, gain recognition for their hard work.

Gain recognition from the school and from competitors

Work together towards our ultimate goals

Have fun!

Foster a positive environment and have a positive attitude about working out and about racing.

Create a program where everyone, regardless of age or ability, feels valued and a part of the team

To draw larger and larger groups of dedicated athletes from NDA and become a program to be feared

Recruit new members and advertise to the school that we are a strong team who works hard

Work together

Become closer

Improve together

Purpose:

The goals listed above summarize the hopes that you and your teammates have for Notre Dame Rowing in 2014. We will continue to reflect and build upon this list, but today the words above are our starting line. In the coming weeks we will gain a better understanding of where we stand in relation to these goals, and what work needs to be done to achieve them. We will build our fitness base through erging, running, and core circuit training and will utilize the winter months to get to know one another and build the respect essential to making boats go fast. Further we will develop individual goals and work to remain intentional and focused at every training session and team meeting. Winter training will be challenging, but it will also be exciting, rewarding and dare I say it: even a little fun!

What to Expect:

It is good to be a little nervous for winter training; it is how you know that you care. That being said there is no reason to be scared. Everything we will do has a purpose. I will work my hardest to ensure that you have a clear understanding of what we hope to gain from each workout. If you do not understand, it is your responsibility to ask. Stay focused on our goals and you will be fine.

Erg Workouts

·       Steady state work: Longer pieces at a low rate will build our base fitness up and allow us to work on biomechanical and technical issues.

·       Pieces: Short, higher intensity pieces will help taper our fitness to the rowing race. We will do similar pieces on several occasions to help you develop goals and see your progress.

·       Testing: We will complete 6k and 2k erg tests. I will give you a list of test dates by the end of the first week of training. You will never be “surprised” or punished by an erg test.

Cross Training & Running

·       Running is the fastest way to get in shape, and all you need to do it are your feet. We will complete team runs around campus and in Fairmount Park.

·       Due to the limited availability of ergs, running and other cross training cardio will be necessary to ensure that everyone gets an adequate workout in.

Body Weight & Core Circuits

·       Body weight and core circuits will build muscle, prevent injury, and fortify proper technique

Stretching & Yoga

·       Flexibility is key to proper rowing form. You will be given a stretching routine and will be expected to follow it before and after each practice.

·       Yoga builds strength and fosters mindfulness and proper breathing techniques that are imperative to competitive racing.

Mental Preparation & Focus

·       Goal setting/assessment

·       Training logs

·       Mindfulness exercises

What is expected of you:

·       Show up. Be on time.

·       Work your hardest.

·       Respect yourself. Respect your teammates. Take pride in your program.  

·       Have a positive attitude (and on the days where that’s a challenge, simply refrain from whining)

Tentative Practice Schedule:

We will be splitting time between Rowzone and Notre Dame. The tentative schedule is listed below. A complete schedule will be posted early next week. Check the blog for any last minute changes.

Rowzone Newtown Square

3608-3610 Chapel Avenue
Newtown Square, PA 19073

Park in rear parking lot and enter through the main entrance (on Chapel Ave). This is a shared space so please be respectful and quiet as you enter.  Come dressed for practice and be ready to start at the listed times.

Varsity: (Beginning Tuesday January 21^st)

Monday: Off /Captain’s Practice

Tuesday: 3:25-5:15pm @ Rowzone - (meet at Launfal after school, we will depart at 3:15 so do your best to be on time).

Wednesday: 3:25-5:15pm @ Rowzone

Thursday: Off/Captain’s Practice

Friday: 3:25-5:15pm @ Rowzone

Saturday: TBD

Sunday: Off

Novices: (Beginning Monday January 27^th)

Monday: 3:15-4:30pm @ Launfal

Tuesday: Off

Wednesday: 3:25-5:15pm @ Rowzone

Thursday: Off

Friday: 3:25-5:15pm @ Rowzone

Saturday: TBD

Sunday: Off

Note about Attendance:

Everyone is expected to attend every practice. We will discuss the protocol for missing practice when we go over the code of conduct as a team on the week of January 27^th. Until then, please let your captains know by 12noon at the latest if you will not be at practice on a given day.