Training program and squad structure Leichhardt Rowing Club offers members a variety of rowing opportunities. Learn to row: the club offers learn to row programs, usually twice a year, in April/May and September/October. Corporate program and regatta: Leichhardt hosts an annual corporate regatta in September, preceded by eight training sessions over four weeks. Social rowing: continues all year, on Sunday mornings at 6.45. Competitive rowing: the club offers coaching in squads to members who wish to compete in the NSW Rowing Association regatta program. This includes masters rowing (aged 27 years and older). School rowers: a winter program for school rowers who wish to continue rowing through the winter school terms, and improve their technique and abilities. Rowers can progress and change squads through the season. Juniors: members of junior squads are generally aged under 19. School sport can substitute for fitness sessions for juniors. The club expects all rowers who nominate for a squad to commit to the full training program for that squad - including all on-water and off-water sessions and the regular erg, strength and fitness tests. Rowers who cannot commit to the full training program can still train and compete but will not participate in a squad. Leichhardt
Rowing Club conducts a coached rowing camp in January each year, which
is held at Iron Cove. There may also be a residential camp away from
Sydney. LRC competition policy This policy identifies the criteria for competing in regattas.
Training squads Training in the early part of the rowing season has an emphasis on aerobic and strength development, and the on-water work is focuses on technique. The percentage of time allocated to cross-training, weights and rowing changes as the season progresses, as the on-water work increases and there is less time allocated to off-water training. By the end of the season each rower is expected to participate in their squad sessions, as listed below. All squad rowers are expected to do the programmed erg tests (6 km), strength tests and anaerobic tests, except those in the squads training for 1 km races (Grade 1 km) who are expected to do the programmed 3 km erg tests. Age / open training program This program is designed for rowers training for the Australian National Championships. Other rowers who plan to compete in the grade regattas are welcome to begin their training with this group. The training began in mid-May and develops through the season starting with the ITC regattas on the Nepean River, to the final regatta, the Australian National Championships (the nationals, in March 2011 in Western Australia). Following this, selected rowers will train for and compete at the national selection trials. Senior squad - up to 11 sessions a week - very competent rower. Up to 7 on-water sessions, and 2 weights and 2 cross-training sessions. The groups are: open, open lightweight, U23, and U23 lightweight, male and female. Junior squad - up to 10 sessions a week - very competent rower. Up to 6 on-water sessions, and 2 weights and 2 cross-training sessions. The groups are: U19, U17 and U16, male and female. Grade training program This program is designed for rowers, including masters, training for the NSW State Grade Championships, the Trickett Regatta, 9-10 April 2011. This year the program had three starting dates: • in mid-May for the grade rowers training for 1 km (including juniors and others competing in the JB Sharp regattas) • in mid-June for the grade rowers training for 1 km or 2 km, and • mid-July for masters who competed in the 2009-10 season. The final regatta for this program will be the Trickett Regatta or, for masters, will be either the NSW State Masters (14-15 May, SIRC, Penrith) or the Australian Masters Championships (2-6 June, Lake Barrington, Tasmania). All LRC rowers who plan to compete in the grade series of regattas are encouraged to do this program. Grade 1 km - squads training for 1 km races All members who train for the grade regattas are expected to do the minimum training outlined below, as well as the regular programmed 3 km erg tests. The training began in mid-May. Junior 1 - 2 sessions a week - just out of the learn-to-row program. Two on-water sessions (Saturday and Sunday, 8 - 10 am). Junior 2 - 4 sessions a week - has rowed before. Two on-water sessions, (Saturday and Sunday 8 - 10 am) and 2 fitness/erg sessions (one in the afternoon). Junior 3 - 6 sessions a week - has rowed for at least one season. Three on-water sessions (Saturday and Sunday 8 - 10 am, and one weekday morning) and 3 fitness/erg sessions (one in the afternoon). Novice 1 - 3 sessions a week - just out of the learn to row program. Two on-water sessions and 1 cross-training/weights session. Masters 1 - 3 sessions a week - masters who will compete in 1 km grade and master regattas. Two on-water sessions and 1 cross training/weights session. Grade 2 km – squads training for 2 km races The training began mid-May, mid-June and mid-July. Senior/Junior 4 - 8 sessions a week – competent rower. Four on-water sessions (Saturday and Sunday 6.30 - 8 am, and two weekday mornings), 2 weights and 2 cross-training sessions. Intermediate - 8 sessions a week - competent rower, has competed for at least 1 year. Four on-water, 2 weights and 2 cross-training sessions. Masters 2 - (masters who will compete 2 km races in the grade regattas and 1 km in the masters regattas) 8 sessions a week - competent rower. Four on-water sessions and 2 weights and 2 cross-training sessions. Winter program LRC does not host a winter program. Non-competitive This program is for social rowers and is available all year.
