Juniors Rowing
A program for high school athletes looking to row competitively. We meet multiple times a week to train, focusing on entry-level strength and fitness training, water safety, boat basics, and rowing technique. compete in a Fall season (Aug. - Nov) and a Spring seaseon (Jan. - Apr.).
Our current youth crew consists of a co-ed team of approximately 20 members from 11 surrounding Charleston area high schools. Graduates from our program have continued rowing at University of Pennsylvania, University of Richmond, Rochester Institute of Technology, Clemson University, Northwestern, NC State, and Tufts.
In our juniors program, high school students meet 4-5 days week to get on the water, build their athletic base, and learn more about the sport of rowing. We focus on entry-level strength and fitness training, water safety, boat basics, and rowing technique.
For more details, contact us and become a part of our Juniors Team!
Don’t know how to row? Try one of our Learn to Row program!
UPCOMING JUNIOR ATHLETE ROWING SCHEDULE
● Fall Rowing Season (5K Head Racing):
○ First day: Monday, 18 August @ 4:30
○ Weekly practice sessions: Mon, Tues, Thursday @ 4:30 - 6:30, Sat @ 9:00 - 11:15.
● Regatta Racing Schedule:
○ 5 October: High Point Row Fest, High Point, NC
○ 8 November: Head of the South, Augusta, GA
CCRC Junior Program - Fall 2025 Rowing Training Plan
Basic Framework:
Day Effort Type
Monday Low U2, Long, low rows
Tuesday Medium U1 Hard Steady State
Thursday High AT Race pieces (Take Video)
Saturday Med-High TR1 Long intervals (+ Video Review)
ERG pieces: starting @ 1K building to 4K w/record 500 meter splits. ERG pieces are “bad water” day alternative training.
List of workouts for each type (workouts will be chosen based on water conditions and crew needs)
U1: (Utilization Workouts improve utilization of oxygen in the muscle cells)
4x10’@22,24,26,28 spm (4,3,2,1)
5x8’@18,22,24,26,24
4x2k@ 20-22
3x16’@20,22,24,20 (4’,4’,4’4’)
U2:
2x15’@22,24,26spm; 24,26,24; 22,26,22
3x20’@20-24 spm
TR1: (Transportation workouts improve efficiency of the heart, so it can pump more blood per single beat)
3x7’@30spm
4x5’@32,34,36spm (1,3,1)
3x6’(3’/2’/1’)@32/34/32spm
Power Pyramids 10/10,20/20,30/30,20/20,10/10
AT: (Anaerobic Threshold workouts are to work with intensity just on the border between aerobic and anaerobic processes)
3x15’@24/26/28, 26/28/30, 24/26/28spm (5’,5’,5’)
3x4K @ 1st and 3d K @ 24-28spm; 2d and 4th K @ 30-32spm
4x10’ 4’@ 28spm, 4’@ 30spm, 2’@ 32spm
Become Part of the Team
We are looking for athletes with some form of rowing experience, either from completing our Learn to Row course or through personal prior experience. Currently, we consist of a co-ed team of approximately 20 members from 11 surrounding Charleston area high schools. Graduates from our program have continued rowing at the University of Pennsylvania, University of Richmond, Rochester Institute of Technology, Clemson University, Northwestern University, NC State, and Tufts University.