November | December

This program will focus on training, strengthening and conditioning for rowers in preparation for the Spring Competitive Season, when the team gets back on the water. New participants must be at least 14 years of age by the end of the calendar year or graduating 8th grade this summer.

• The training program will include: Concept 2 rowing ergometers, core strengthening and stability, stretching and flexibility, leg and upper body strengthening, coordination and rowing specific motion.

• Exercises are supervised by trained rowing coaches and include:
  Medicine ball, intense calisthenics, light to moderate weights, pull-ups and other guided strengthening exercises

• Rowing tanks at the University of Minnesota Boathouse

March | April | May

Spring is the beginning of our competitive season, which culminates in May with our championship event: the Midwest Junior Rowing Championships in Cincinnati, OH. The championship hosts over 800 rowers from 33 clubs throughout the Midwest and determines qualification for the US Youth Nationals held in early June.

All rowers will train indoors until the docks go in at Bryant Lake, and water temperatures are within the guidelines of the club’s safety manual.  Novices (athletes new to rowing this year) will take to the water as conditions permit and all safety criteria are met.

Success in rowing is achieved by combining technical instruction, skills improvement, and functional fitness. Our practices address all three components in a fast-paced, fun environment where a premium is placed on effort and accountability.

Our workouts consist of:

• Instruction in rowing technique and racing skills

• Cardiovascular work on Concept2 rowing machines

• Core-specific strength and stability regimen

• Customized strength and conditioning regimen per squad designed to :

  • Prevent chronic injuries due to fatigue and overuse through cross-training methods

  • Increase strength in rowing-specific movements with age-appropriate equipment

  • Improve functional fitness via Crossfit principles

  • Increase power output through plyometrics and sprint training

June

This one week camp is designed for youth who are not familiar with sweep rowing.  We offer a fun approach to learning rowing basics and developing good technique.  Curious about CREW?  Come check us out this summer!

ALL 13 -18 year-olds are eligible for our Basic Into to Rowing recreational camps. The only prerequisite is that you MUST be a functional swimmer, as these camps are on the water and you must be able to swim at least 50 feet!

Coaches are trained/certified by US Rowing, and provide age-appropriate workouts and instruction for the new rower at the recreational level.

JOIN US, for some great times, new friends, and new experiences!  Don’t miss the boat!

June | July | August

This is our “fun” season, where the varsity are enjoying the rewards of six months’ worth of fitness, and we welcome our largest novice class of the year! Once school is out, practices are in the morning, so that our rowers have the rest of the day to go about their lives. We spend our time on the water and retreat to the boathouse in inclement weather.

Varsity rowers will have an opportunity to do things not available during the other seasons: perfect their skills rowing on the “wrong” side, practice advanced balance drills, and run safety/rescue drills. Additionally, there are optional strength/conditioning sessions geared towards helping the enterprising rower achieve their goals for the following year: this includes younger varsity members chasing a Personal Record or a seat in the 1v/2v, and college-bound rowers who want to make sure that they are able to be contributing members of their new team right away.

Summer is the most important season for our NOVICE SQUADS. The quiet calm of the lake in the mornings coupled with the lack of school, make for a perfect Summer Competitive Season environment in which to really pick up the sport of rowing and become a part of our team’s fabric and culture.

Regattas we often attend in the summer:

• Duluth International Regatta

• Minneapolis Sprints

• Chicago Sprints

• Midwest Summer Sprints - OH

Fall season is the team’s favorite racing season. The bedrock of our speed and success is our functional fitness, and the 3-mile distance of the fall races allow us to showcase that on the water. Starting out in high school with our team ensures that you will have fast friends from across the entire Twin Cities metro area (we have rowers from over 20 different schools!)

Fall regattas are not just junior-specific, so there will be college teams from across the country racing on the same water. This is a great time to see what college rowing looks like, and for college coaches to take a look at YOU!

Success in rowing is achieved by combining technical instruction, skills improvement, and functional fitness. Our practices address all three components in a fast-paced, fun environment where a premium is placed on effort and accountability.

Our workouts consist of:

• Instruction in rowing technique and racing skills

• Cardiovascular work on Concept2 rowing machines

• Core-specific strength and stability regimen

Regattas (optional but highly encouraged). Specific dates for these regattas will be provided once they are published by the host. To participate in a regatta, rowers must register for that specific regatta and pay an additional fee. Rowers and parents will be notified when registration opens and closes for upcoming regattas. TCYRC has participated in the following regattas; the club’s participation depends on when regattas are scheduled and team logistics.

• Milwaukee River Challenge

• Head of the Mississippi, Minneapolis, MN

• Head of the Rock, Rockford, IL

• Head of the Charles, Boston, MA

• Head of the Hooch, Chattenooga, TN

To register for the competitive team, you must have completed 8th grade, or you will be 14 years old by the end of this calendar year.