Any juniors who are interested in continuing your rowing career past high school should start to think about where you want to go to school. College coaches are now allowed to talk with you via email. It is important that you are proactive about the recruiting process! Coaches don't just look at whether or not you can pull a fast erg...they look to see that you are accountable and able to handle yourself off the water, you are organized and responsible
-Create a profile on berecruited.com
-Create a Rowing Resume
-GPA if it is something that will help
-2k and 6k PR's
-Height and Weight
-A paragraph or two about why you want to row in college
-Make a list of schools you like (If you would like I can go over the list with you)
-Go to the rowing website for each school to see if they have a prospective athlete form/questionnaire
-Email the coach and include your Rowing Resume
I would be more than happy to write recommendation letters or answer any questions you may have at any time.
To all who are interested:
Former HTCC coach Scott Wisniewski is running an indoor training program from December 16th to January 4th in East Falls, Philadelphia. This would be For more information follow this link: http://www.sunrisetrainingsystems.com/p/winter-training-program.html
Hopefully you all enjoyed Thanksgiving and didn't eat too much! As we spend the next month without formal practice it is important that you workout on your own to be prepared for winter training. Erging is great if you have access but there are other ways stay in shape.
I would suggest a cardio workout and core circuit each weekday and two or three strength days in addition. You don't have to go to the weight room for strength days, you can do body-weight circuits instead. Take the weekends off.
Cardio: Erg 10k-15k @ 18-22 -OR- Run 45 minutes to an hour -OR- Bike 60 to 90 minutes
-If you are in the weight room make sure you get squats, leg press, box jumps, pushups, bench press, pullups and rows (seated, bench, bent over) in. Be sure to start light and work your way up. Each set should include 8-12 repetitions with short rest in between. Don't spend 5 minutes in between each set flexing in the mirror.
-If you are doing body-weight, use a mix of jumpies, squats, squat and hold, squat walks, lunges, lung and hold, box jumps, and pushups. Try to do a minute of each with short rest in between (15 to 20 seconds).
-Pick 5 and do a minute each without rest, take a minute off, and repeat once.
-Crunches, bicycles, Russian Twists, Scullers, planks, side planks (counts as 2), plank with a hip dip (alternate touching each hip on the floor), 6 inches, 6 inches with flutter or up and down kicks, 6-12-90
Good luck and
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