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
Summer Rowing Program: (No Additional Cost)
○ Begins Sat, 21 June @ 9:00
○Weekly Schedule: Tues, Thurs; 4:00 - 6:00, Saturday, 9:00-11:00
○ Ends (last row): Saturday, 2 August.
● 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:
○ 13 September: Langley Pond Small Boat Regatta, Aiken, SC
○ 4 October: High Point Row Fest, High Point, NC
○ 8 November: Head of the South, Augusta, GA
CCRC Junior Program Summer Rowing 2025 Training Plan
Basic Framework:
Day Effort Type
Tuesday Medium U1 Hard Steady State (i.e. Example- 3x20’@ 22-24 spm)
Thursday High TR1/AT Long Intervals (i.e. Example- 3x7’ @ 30spm)
Saturday Low U2 Low Intensity (i.e. Example- 2x30’ @ 20 spm)
Progression: This is a 6 week program with a 1 - 2 spm increase per week.
Video filming on Tues or Thur, with review on Saturday.
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)
All pieces have 4’ rest between efforts
3x20’@22-24spm
3x15’@22/24/26, 24/26/24, 22/26/22
4x2k@ 20-22
5x9’@20/22/20
U2:
All pieces have 4’ rest between efforts
2x30’@20spm
3x20’@20-22spm
TR1: (Transportation workouts improve efficiency of the heart, so it can pump more blood per single beat)
All pieces have 6’ rest between efforts
3x7’@30spm
4x5’@30/32/34/36
3x6’(3’/2’/1’)@32/34/36spm
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)
All pieces have 5’ rest between efforts
3x15’@24/26/28, 26/28/30, 24/26/28spm
3x4K @ 1st and 3d K @ 24-28spm; 2d and 4th K @ 30-32spm
4x10’ 4’@ 28spm, 4’@ 30spm, 2’@ 32spmPotential Drills:
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Arms only= blades in & out of water/use of hands
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Arms & Back=use of back, pivot at hips
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Wipe Grip= leaning towards the oar, correct body position at catch and finish
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Inside arm only=feather and square, reach at catch
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Outside arm only= use of legs and body weight
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Feet out= holds pressure on blade until end of stroke
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Placement drill= finish and catch position, timing, slide control
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Square blade rowing= handle hights, correct pressure on blade at finish, and balance
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Pause at finish= timing
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Pause at body over= correct body angle before slide
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Pause at ½ slide= patient, controlled slide, timing
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Legs only= quick catch and use of legs
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Reverse Pick= use of legs, and body core; quick catch
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Build by pairs= timing at catch and finish
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Snake drill= timing and early roll up
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.