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Winter Conditioning

Winter Conditioning runs from January to beginning of the spring season. Winter training focuses on cross training, building our aerobic and anaerobic capacity. We work on indoor rowing machines, with workouts designed to prepare us for the championship spring season. 


This season we put a large emphasis on cross training, which has been proven time and time again to reduce injuries, break up the monotony of work outs, engage different muscles and improve lung capacity. All workouts are a'la carte, and attendance is not taken.

Rowing: M/T/Th/F - 5:30-6:30pm

Weights: T/Th - 4:00-5:00pm

Swim: W - 6:00-7:00am

Yoga: W - 3:00-4:00pm

Cross Training


We will have a focus on quads, lats and abs, for quick powerful movements that we can sustain and control. We will be working with Nate Sanders to create a 9 week training program that we can carry into our spring season.


First and foremost, this will help with our flexibility and ability to row the way we need to. Secondly, for injury prevention, yoga will help relax and loosen our muscles. The majority of injuries are going to come from not properly warming up and stretching, as well as only working specific sets of muscles. Lastly, yoga practices mindfulness, and will help us control our heart rate and breath, allowing us to stay calm when under stress and pressure.


Swimming is a no-impact sport that will engage our “pull muscles” in our upper body, give us cardio with a much lower chance of injury, as well as expand our lung capacity.


Running will help work out the lower body in different ways, with endurance and strength. We will also improve our cardiovascular system, and work on stretching our aerobic capacity, allowing us to control our breath and heart rate.


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