Winter Training

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Sagamore Rowing Association will offer a variety of programming this winter, designed to make you fitter, faster, and stronger!  Whether you are a novice athlete with no experience, a competitive rower preparing for nationals, or an adult athlete looking to cross train, Sagamore has a program for you.  Through the use of individualized training plans, cross training, strength & conditioning, core stabilization, & cardiovascular development, you will enter the Spring a more prepared athlete!  Our juniors programming can be found below, while you can learn more about our adult programming here.

Registration opens online on November 1st; Space is limited to grab your spot!

Program #1: Varsity (9th-12th Grade) Winter Training

Our Varsity Training Program will will run 5 days a week (Wednesday/Sunday OFF) in November & December, then expand to 6 days a week in January & February (Sunday OFF).  The varsity program is designed to include:

  • Individualized training plans, intended to improve on the athletic aspects with the most room for growth
  • Peak Power development through the use of specially designed workouts, plyometrics, and strength training
  • Aerobic base improvement, with an emphasis on total athletic development, utilizing the rowing machine, bicycles, body weight exercises, and other cross training methods
  • Flexibility emphasis, with yoga and stretching integrated into daily workouts
  • Supplemental information in areas of sport psychology, nutrition, time management, and team building

Not only will our athletes improve their rowing specific fitness, but they will develop from a holistic approach.  Our athletes will enter the Spring in peak physical condition and prepared to handle the rigors of racing season!

Cost:
The cost of the program is $975 for November 14th to February 25th

Dates:
November 14th to December 17th: 5 Days/Week with Wednesdays & Sundays OFF
January 3rd to February 25th: 6 Days/Week with Sundays OFF

Times:
Shift 1: Monday-Friday 3:45pm to 5:15pm, Saturday TBD
Shift 2: Monday-Friday 5:15pm to 6:45pm, Saturday TBD

Shifts are capped at 35 varsity athletes per shift.  For athletes who arrive early, we will be able to provide a study lounge.

Program #2: Modified (7th & 8th Grade) Winter Training

The Modified (7th and 8th Grade) program is the lifeline of Sagamore Rowing Association.  By offering an organized, well thought out, and specialized program, we will not only have a competitive advantage at the varsity level, but are able to get more athletes exposed to rowing than ever before.  Take a minute and read up on our Modified Philosophy here!

Our modified winter training program will run 3 days a week in November & December, and gradually increase throughout the Winter.  The program is designed to to be developmentally appropriate while taking advantage of their early start!  They will focus on technical development and peak power, with complementary and developmental exercises to build their strength and endurance.

Cost:
The cost for modified winter training is $780 for the season.

Dates:
November 15th to December 17th: 3 Days/Week: Tuesday, Thursdays, Saturdays
January 3rd to February 25th: 4 Days/Week: Monday, Tuesday, Thursday, Saturdays

Times:
Shift 1: Monday-Friday 3:45pm to 5:15pm, Saturday TBD
Shift 2: Monday-Friday 5:15pm to 6:45pm, Saturday TBD

Shifts are capped at 10 Modified athletes per shift.  For athletes who arrive early, we will be able to provide a study lounge.

Program #3: Indoor Erg Race Add-On Option

Racing will be additional cost.  Sagamore Rowing will combine these two Ergathons with college visits.  This will be a great opportunity to see top rowing institutes while representing Sagamore at the biggest erg races in the country!

Details for this program will be release in early January!