Weeks 1–3 · Sequence
Legs, body, arms, in that order, every stroke.
The programs, in detail
Four programs of 6 to 12 weeks, built on your stroke video and the data your monitor already records.
Program 01 · Sequence and ratio
The stroke
We rebuild the stroke from the catch: shins vertical, weight on, legs driving before the back opens. Then ratio — the recovery should take twice as long as the drive — and the damper setting, which most beginners have far too high.
Weeks 4–6 · Recovery
Ratio, and stopping the rush up the slide.
Weeks 7–8 · The catch
Connecting without a shock through the back.
Weeks 9–10 · Under fatigue
Holding form when it gets hard.
Weeks 1–3 · Base
Easy rowing, which should feel too easy.
Weeks 4–7 · Intervals
Hard work, correctly placed.
Weeks 8–10 · Build
Adding volume without breaking.
Weeks 11–12 · Sharpen
Bringing form together for a test.
Program 02 · Three or four hours a week
Training that fits
Most self-coached rowers train everything at the same uncomfortable pace. We set genuinely easy steady state, real intervals, and a weekly structure that fits your schedule rather than a college training plan.
Program 03 · 2k without blowing up
Pacing & testing
The 2k is a brutal test of pacing as much as fitness. We build a pacing plan, practice it in pieces, and put a proper test at the end — then use the result to reset training zones rather than to feel bad about a number.
Weeks 1–2 · Zones
What your current numbers actually mean.
Weeks 3–5 · Race pieces
Practicing the pace in fragments.
Weeks 6–7 · Pacing plan
First five hundred, and the middle thousand.
Week 8 · The test
Executed, then used properly.
Weeks 1–2 · Hinge
Learning to load hips instead of lumbar spine.
Weeks 3–4 · Mobility
Ankles and hamstrings, which limit the catch.
Weeks 5–6 · Core
Stability under load.
Weeks 7–8 · Integration
Strength work that shows up in the stroke.
Program 04 · Rowing for years
Strength & back health
Rowing rewards strong hips and a stable trunk. We build general strength and mobility for rowers with limited equipment, focused on the hinge pattern and the hamstring and ankle mobility that make a good catch possible. Pain goes to a clinician, not to us.
Want your stroke looked at properly?
Thirty strokes on video, twenty minutes of feedback, free.