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Winter Seasons 2025-2026
- Season I — Nov. 6 - Jan. 18
- Season 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.
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.
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
Evening Masters
- Monday 6:15 - 7:45pm
- Wednesday 6:15 - 7:45pm
- Friday 6:15 - 7:45pm
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
$725
3 Practices
$435
4 Practices
$580
Winter Training Phases
Winter I
- Fix any injuries from the previous on-water season(s)
- Even out any muscle imbalances that have developed
- Build out a larger cardio base
- Build a general athletic muscular base
- Improve Technique
- Work on flexibility
Winter II
- Continue rehab for injuries, if necessary
-
Start working on higher rates and harder pieces
- • Pushing our anaerobic threshold for 2k season
- • Fixing technique that falls apart at the higher rates
- Strength exercises become more focused on rowing-specific movements
- Specific prep for indoor erg races
Winter 1 - Weekly Practice Schedule
| Evening Practices | ||||||
|---|---|---|---|---|---|---|
| Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | |
| Warmup | 10 min | 10 min | 10 min |
Occasional Team Building Activities - Holiday Hustle - Tanks - Etc |
||
| Stretch | Dynamic | Dynamic | Dynamic | |||
|
Workout 1 30 – 40 Min |
Meters & Tech | Lift | Erg / Cardio Circuit | |||
|
Workout 2 20 – 30 Min |
Flexibility / Mobility / Core Circuit |
Flexibility / Mobility / Core Circuit |
||||
| AM Practices | ||||||
|---|---|---|---|---|---|---|
| Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | |
|
Warmup – Cardio of your choice |
10 min | 10 min | On your own lift | 10 min | 20 min | 10 min |
| Stretch | Golden | Golden | Golden | Lift warm up | Golden | |
|
Workout 1 30 – 40 Min |
Meters & Tech | Cardio/ Erg Workout | Erg | Lift A/B | Erging/ Team activities | |
|
Workout 2 20 – 30 Min |
Flexibility/ Mobility/ Core Circuit |
Flexibility/ Mobility/ Core Circuit |
Flexibility/ Mobility/ Core Circuit |
|||
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.
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.
