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HomeWinter Training
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2018 Winter Training

This DC Strokes program is designed as a 16-week continues training plan from December 2017 until the beginning of the 2018 season. Developed and led by USRowing Level II certified coach Rachel Freedman, the program is designed for a complete range of rower experience levels. Coach Rachel will work with individuals to fine-tune technique, set goals, track progress, build power, and find speed.

Registration is on a month-by-month, first-come, first-served basis. Rowers are also welcome to pay for all four months up front. Class size is limited to 18 and registration is first-come, first-served so register and secure your place today! Sign up at www.dcstrokes.org/wintertraining.

Drop-in participation is also available for a $8/session fee, paid by credit card at the door. New this year, participants can also purchase 10-packs of training sessions, to be used at any point throughout the winter. If you choose this option, you will receive a punchcard to keep track of your attendance.
           
DC Strokes' winter training is designed for rowers who have completed a learn-to-row program, and a minimum of one season on the water. If you are interested in learning to row, please read more about the DC Strokes Learn-to-Row Program.


Monthly Rates for DCSRC members:

February (12 sessions): $60
March (8 sessions): $40



Punchcard Registration:
Sign up for 10 classes, to be used at any point this winter, for $65.


Schedule and Start Dates

Morning Track: Tuesday & Friday 6:00-7:00am, Sunday 10:00-11:00am
Evening Track: Tuesday & Thursday 6:15-7:15pm, Sunday 11:00am-12:00pm


Both programs will start on Sunday, December 3rd. There will be two introductory classes, the first at 6:15pm on Thursday, November 30th, and the second at 6:00am on Friday, December 1st. These introductory sessions will not be at the intensity of the subsequent winter workouts, but will focus on technique and getting a feel for where each individual rower is in their training. Rowers of all skill levels are welcome, but these sessions are primarily intended for rising second-year rowers.

Coach Rachel will provide all participants a training plan at the beginning of each month. In general, here’s what to expect:

Tuesdays: Technique fundamentals work through drills and a variety of intensity levels will develop your fitness base for the 2018 sprint season.

Thursday evening & Friday morning:
These sessions will focus on two goals: participation at the 2018 Erg Sprints World Indoor Rowing Championships (held in Alexandria, VA), and preparation for Spring erg tests. Find your power and speed through various length sprint intervals.

Sundays:
Develop strength and stability in an all new core, plyometrics, and cardio circuit of body weight exercises, in conjunction with kettlebells, medicine balls, and boxes.

ALL SESSIONS
will include a dynamic stretching warm up and a yoga-based cool down designed to increase mobility and flexibility.



FYI: Boathouse Facilities
Cold weather wreaks havoc on the pipes in the shower and bathroom trailers, so they will be locked and drained of water once the weather turns to freezing. Please make alternate plans for morning showers and come prepared with a full bottle of water/thirst quencher. The port-a-johns in the parking lot will be available.

The erg room heaters will be warming up when you arrive. Plan to wear layers to begin your warm up and workout, and be ready to peel layers off as the workout moves along
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Ready to Sign Up?

Step 1: Become a member.
In order to participate in a program, you need to become a member.  Membership costs $50 annually.


Step 2: Come back here, choose your session and register.



Fees:

February (12 sessions): $60
March (8 sessions): $40

Punchcard 10 Classes: $65 



Questions?

Contact the Programs Director.














 


 



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