If you’re interested in joining QMULBC, you should consider acquiring an exercise routine to prepare for the cardiovascular and strength-based challenges the sport presents to every rower. It’s advantageous to join with a decent level of fitness so you can make the most of technical training sessions. As a general rule of thumb, we recommend you train three areas prior to season-start: cardio, ergs and strength. The following is a sample workout plan, for your reference:
Cardio (twice a week):
Stick to long distance to build up endurance. Our training sessions usually last around an hour, so 5-10km runs will prepare you for the level of activity.
Ergs (twice a week):
Try for one high intensity-short distance erg of either 2k km or intervals of 8×500 m. Attempt to keep your ‘splits’ constant and maintain a high rate of around 30 strokes per minute. For the other erg, try a long distance of 5-10 km. Again, attempt to keep ‘splits’ the same throughout however, a lower rate of around 20 is advisable.
Strength (twice a week):
A rower’s focus is primarily on the legs, core and back. If you want to be off to a good start, we recommend you create a programme with focus on strengthening primarily your thighs, hamstrings, calves, core, lats and shoulders. Rowers squat a lot. If you do not have access to a gym, doing circuits is an excellent way of staying in shape.
Please note that this should be seen as a general guide for anyone looking to do some pre-season training. If you’re interested in a more tailored program, feel free to contact the President (details can be found on our committee page).
If you’re considering joining us, please do not hesitate getting in touch with the Men’s Captain, Anna Emerson or Women’s Captain, Ruth Emerson.
Training times and format vary according to which crew you’re placed in (fresher or senior). However, generally your training plan will be very similar, consisting of both land-based sessions (S&C or Circuits) and water-based sessions:
Strength and Conditioning – Twice a week
Circuit Training – Once a week (usually Monday morning)
Water Sessions – (at least) Twice a week (usually Wednesday and Saturday)
Water sessions take place at the UL boathouse, outings usually last around 60-90 minutes however, it takes around two and a half hours to travel to and from the boathouse from Mile End campus.
Land sessions usually take place at Q motion (the university’s main gym), it is recommended that all members of the club purchase a membership to this facility.