PRACTICES

2017 - 2018

Fall and Spring boathouse practices are held at Groveton Boathouse at Montour Marina. Friday Captains’ Practices are held at the high school and consist of conditioning workouts led by the captains of the teams.

Winter practices are held at the fitness center at the high school. Erg practices are run by the coaches and strength training is run by the high school trainer, Crem.

 

Groveton Boathouse at Montour Marina

4551 Royal Ave. Coraopolis, PA 15108

FALL SEASON

Pre-Season Conditioning @ High School

(August 21-24 & August 28-31)

These are 1-hour conditioning sessions held during the two weeks leading up to the start of the fall season. They will be similar to Captains Practices and run Monday – Thursday. The focus will be on conditioning, core strength, and flexibility. Plan to be outside.

DJ will be running these sessions and there will be two groups, divided by team (5:00-6:00pm & 6:00-7:00pm). Returning rowers only.

Mondays & Wednesdays
5:00 – 6:00pm – Boys Team
6:00 – 7:00pm – Girls Teams

Tuesdays & Thursdays
5:00 – 6:00pm – Girls Team
6:00 – 7:00pm – Boys Team

NOTE: These are coached sessions so in order to participate your health forms must be turned in by 5:00pm August 21.

Boathouse

(September 6 - November 6)

Everyone:

Monday – Thursday: 5:30-7:30pm

Friday: Captains Practice – after school (weather permitting) approx. 1 hr.

Saturday: 8:30-10:30am

Monday November 6 – Trailer Unloading, Shell Rigging, & Winter Packup

Strength Training Prep

(Monday November 27 – Wednesday December 22)

Everyone:

Monday & Wednesday: 6:30-7:30pm

High School Weight Room

SPRING SEASON

Race Conditioning & Strength Training

(TBD)

Spring season officially begins in January.

Unless participating in a Winter Varsity Sport, everyone who wants to be eligible to race in the spring must participate in these training sessions. The land portion of Spring runs from January until approximately mid-March.

We transition to the Boathouse Schedule as soon as the river conditions allow us to get back on the water.

All sessions are at the High School Fitness Center

*** Below this point is the 2017 schedule.***

It may be different this year, but this is a good approximation of what to expect for 2018. Dates & Times will be updated once they are known.

 

Mondays & Wednesdays – Strength Training
6:30 – 7:30pm – Everyone

Tuesdays & Thursdays – Ergs
5:45 – 6:30pm – All Novices
6:30 – 7:15pm – Exp. Girls
7:15 – 8:00pm – Exp. Boys

Saturdays – Ergs
8:00 – 9:00am – All Novices
9:00 – 10:00am – Exp. Girls
10:00 – 11:00am – Exp. Boys

Boathouse

(mid-March - May 22 or June 4)

Everyone:

Monday – Thursday: 5:30-7:30pm

Friday: Captains Practice – after school (weather permitting) approx. 1 hr.

Saturday: 8:30-10:30am

Monday May 22 or June 4 – Trailer Unloading, Shell Rigging, & Cleanup

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