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Winter Training

It is strongly recommended that rowers who are not participating in a winter sport do some sort of winter training (cardio, strength, endurance). The following are options, however, any training that works in the rower’s schedule is great.  Please feel free to contact the coaches via email with any questions about training options or routines.

F.O.R.C.E. Performance Training:

Frank Giannantonio of F.O.R.C.E. Performance Training (Ho-Ho-Kus) is once again offering a discounted, comprehensive pre-season training program.  The program has been customized to target the muscles and systems utilized in the sport of rowing.  Strength, speed and endurance will be addressed. Athletes will be trained in groups of 4-6 under the close supervision and direction of F.O.R.C.E. trainers. Training sessions last one hour, typically 3 days per week.

Groups of 4-6 athletes should form their own group and sign up directly with F.O.R.C.E. (201-670-1700) for three one-hour sessions per week, on mutually agreed upon days and times. Athletes will be trained under the close supervision and direction of F.O.R.C.E. trainers. 
  
The discounted cost per RC athlete for a 12 session package is $228 for groups of 6 athletes, $240 for groups of 5 athletes and $300 for groups of 4 athletes.  More information about F.O.R.C.E. is available at www.forceperformancetraining.com

Ridgewood Crew Novice Erg Workshop:

Ridgewood Crew Head Coach Helen Woznack will run Erg Workshops, open to novice prospects on the following Sundays between 1pm-4pm at FORCE Performance Training in Ho-Ho-Kus: Dec 4th, Dec 11th, Dec 18th.
 
These workshops will introduce novice rowers to safe and effective erg use, and will include conditioning workouts in the time available.  Each workshop will last 90 minutes, permitting back-to-back sessions for different rowers in the 1pm-4pm timeframe. There will be no charge for these sessions.
 
Spaces are limited due to the availability of ergs.  Please respond to row@ridgewoodcrew.com with your availability for each of the above dates and time slots (1-2:30pm or 2:30-4pm).  We will organize rowers over the 6 sessions (two per day) on a first-come basis and distribute a schedule with rowers for each session by December 1st.