Albany Rowing Center

Winter Training

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Email us at info@albanyrowingcenter.org

Winter Seasons 2025-2026

Session I — Nov. 3 - Jan. 18
Session II — Jan. 19 - Mar. 29

Winter Rowing Program

Build strength, balance, and endurance this winter! Enhances fitness for experienced rowers and develops rowing stroke fundamentals for newcomers. Training goes beyond the erg—incorporating strength and flexibility workouts to improve core stability and reduce injury risk.

All sessions take place at Omni Fitness Center, 54 State Street, Albany, and include full Omni membership with 24/7 key card access, cardio and strength equipment, and private locker rooms with showers.

About Omni Fitness

Winter training keeps you healthy and strong through the holidays while sharpening the fitness and technique that lead to better on-water performance.

Do you train at CrossFit or Orangetheory?

This program is the ideal complement. Refine your rowing technique while building core strength and flexibility to improve posture, prevent back and shoulder injuries, and unlock a longer, more powerful stroke.

Practice Days / Times

Under the guidance of ARC's Head Coach Michael and Associate Head Coach Meg, athletes follow tailored practices and training plans designed to build strength, technique, and endurance. Winter training plays a pivotal role for varsity rowers, preparing them to excel in the competitive Spring regattas.

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Morning Masters

Monday 5:30 - 7:00am
Tuesday 5:30 - 7:00am
Thursday 5:30 - 7:00am
Friday 5:30 - 7:00am
Saturday 6:30 - 8:00am

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Evening Masters

Monday 6:00 - 7:30pm
Wednesday 6:00 - 7:30pm
Friday 6:00 - 7:30pm

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Youth / Varsity

Monday 4:00 - 6:00pm
Tuesday 4:00 - 6:00pm
Wednesday 4:00 - 6:00pm
Thursday 4:00 - 6:00pm
Friday 4:00 - 6:00pm
Saturday 8:30 - 10:30am

Program Options

Unlimited

practices

$725

10-week season

3 Practices

per week

$435

10-week season

4 Practices

per week

$580

10-week season

Practice Videos

Practices at Omni Fitness Center feature an array of equipment, including erg sliders that mount rowing machines on dynamic slides for a more immersive experience. Sliders closely simulate on-water rowing with back-and-forth motion, improving technique through quicker catches, better leg-arm coordination, and fluid strokes for stronger performance. They reduce physical stress at turnaround points to lower injury risk in long sessions, while making workouts more engaging. For teams, connecting ergs mimics a synchronized boat, boosting cohesion and core muscle use as you catch and pull together.

Varsity Practice: Rowing on slides

Simulating the synchronous swing of rowing in a quad/four by connecting 4 ergs.

Varsity Practice: Side-by-side erging

Learning to catch and finish together in perfect synchrony via connected slides.

Practices, Strength Training & Erg Competitions

Practices focus on a blend of strength, flexibility, and endurance workouts designed to enhance on-water rowing performance. Strength training is a key component. Our program targets muscles often neglected in rowing to help reduce injury risk.

To make erging more exciting, USRowing and other organizations host indoor erg races. ARC typically participates in three: the St. Valentine's Day Classic in early February, C.R.A.S.H.-B. Sprints in mid-February, and the Mohawk Meltdown in early March.

Winter Training