May & June Training Suggestions for High School and College Programs

The month of May is the peak of the racing season with some championships at the end of May and beginning of June. Everyone has already raced a few times, knows where they stand and is probably looking for more speed for championship racing.

For the fast boats at this point, the advice would be to continue the program. Stay in touch with an aerobic base, then go to a slightly higher intensity in week # 2  before the championships.

If the boat is slow because they cannot match the cadence of the opposition then my advice would be to increase the cadence of all transportation pieces (TR1) and definitely do 1-minute pieces at desirable cadence (TR2) (See table 1). Also, do a lot of half slide “builders”, 10 x 20 strokes at 44-46 and a lot of starts at full speed e.g. 2-3 sets of 5 starts (5+10).

If the boat is not fast enough racing at the same cadence as opposition that might mean not enough power or poor technique,  poor efficiency at the racing cadence. In this case, I would advise trying an out-of-the-box approach. Limit your program to two types of workouts only (See Table 2):

  • Race pace pieces, e.g  (2- 3) x 1000m at the race pace with the start and
  • Aerobic base, U1, U2 with some power strokes with the rope or by half of the boat.

Table 1: Example of the program which is a continuation of the April program with an increase of the cadence for (TR) transportation workouts.

Screen Shot 2017-04-27 at 1.47.27 PM

Table 2: The schedule with the needs for improvement of the power and race pace efficiency could look as follows:

Screen Shot 2017-04-27 at 1.47.38 PM

The last two weeks before the Championships are the same for the both previous approaches:

  • Week # 2 (from Championships) should be some kind of super compensation. This means having a few workouts at the race pace intensity and above. (See Table 3)
  • Week #1 (from Championships) the first part of this week should be the taper, easy workouts, resting before racing on the weekend. (See Table 4)

This overload with high intensity (week #2) followed by the rest (week #1) creates a jump in the performance of the athletes. Do not be afraid to do it — it really works! Use this approach before any championships.

Table 3:

Screen Shot 2017-04-27 at 1.47.52 PM

Table 4:

Screen Shot 2017-04-27 at 2.00.18 PM

Questions related to this workout and any other training program can be directed to Kris Korzeniowski, USRowing Director of Coaching Education, at

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