Westdale Secondary School Rowing

Information for the Westdale Secondary School Rowing Community

Athlete Training Resources

Please see the following documents for training guidelines, weight and core circuits, and other supplementary information that will be useful for rowing:

Glossaries (also useful – and highly recommended – for Parents!):
Rowing Glossary
Exercise Science Glossary

Technique Guidelines:
Coach’s Explanation – Basic Rowing Stroke & Technique

Video on Common Technical Errors & How to Fix Them:

0:22 min: Errors with Arms & Hands
—0:27 min = Poor Grip/Over-gripping the handle
—0:50 min = Breaking the Arms at the Catch
—1:14 min = Chicken Wing Arms
1:35 min: Drills for Arms & Hands
2:26 min: Errors with the Back
—2:30 min = Lunging at the Catch
—2:55 min = Over-reaching at the Catch
—3:12 min = Lifting with the Back at the Catch
—3:30 min = Too Much Layback
3:56 min: Drills for Back
4:22 min: Errors with Legs
—4:27 min = Bending Knees Too Early on Recovery
—4:53 min = Rushing the Slide
—5:13 min = Over Compressing
—5:41 min = Shooting the Slide (“Shooting the Butt/Bucket”)
6:10 min: Drills for Legs

Training Guidelines:
Categories of Intensity, Erg Work Outs, Mental Prep, and Nutrition
Nutrition Guidelines from McMaster Varsity Dietitian
Nutrition & Training Guidelines Package

Racing Guidelines:
Racing Preparation – FAQs and Tips for Success

Weights & Core Circuits:
Westdale Rowing – Weights Training – Intensification Phase (2015)
Westdale Rowing Weights Regime – Day 1 & 2
300 Circuit
Alternate Core Circuit

Strengthening, Stretching, and Physio Exercises (includes videos):
Westdale Rowing Strengthening & Stretching Exercises

Water Resources:
Coxing & Bowing Package – WSS 2014 Ammended

Coach and Athlete & Goal Setting:
Westdale Men’s Rowing Team – Indoor 2014&2015 Plan

3 thoughts on “Athlete Training Resources

  1. Pingback: Athlete Training Resources & Coach Contact Info – NEW PAGES | Westdale High School Rowing

  2. Pingback: Parents’ Meeting Information & Regatta Dates (Indoor & Outdoor) | Westdale Secondary School Rowing

  3. Pingback: New Weights Training | Westdale Secondary School Rowing

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