These will not only improve your technical rowing performance dramatically, but also play a major role in preventing injury during our racing season.

For y9 boys going into y10. You boys are in the best form of any y9 group to come through this program so far. Keep up your momentum by completing holiday training

Designed by Strength and Conditioning Coordinator Mark Jansz, this program will aim to maintain the gains you've made in term 4 with the goal of improvements in testing on day 1 of January rowing camp. All are strongly encouraged to complete the full program, as to continue our building momentum in order to make us a force to be reckoned with in Term 1.

A photographic walk through the rowing sequence.

Some great ideas for aerobic training at home, in the gym or on the beach!

A nutritional information guide for rowing.