In this episode, Blake Gourley, Strength and Conditioning Coach and Founder of Rowing Strength, dives into the importance of strength training for rowers, tips for incorporating resistance training into your program, and misconceptions surrounding strength for performance.

Key Takeaways:

• Why Rowers Need Strength Training - Blake’s four reasons rowers need to prioritize strength training in order to stay healthy and perform better.

• How to Add Strength Training - Why more is not always better, and why rowers only need the minimal effective dose to realize progress.

• Best Exercises for Rowers - Blake’s top exercises for all the primary movements, and why he blends them into weekly full body routines.

Follow Blake and Rowing Strength:

• Rowing Strength - @rowing_strength

• https://www.trainoar.com/

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In this episode, Luke McGee, Head Coach for the Syracuse University Women’s Rowing Program, dives into his unique career as an athlete and coach of top men’s programs, including the US Men’s 8+, then taking those experiences with him to the women's rowing program at Syracuse, building a top NCAA program.

Key Takeaways:

• Starting at Syracuse - Transitioning from coaching top men’s programs, including the Men’s Olympic 8+, to taking over the Syracuse women and building a top program.

• Culture - Why culture is their foundation, and why rowers should ask themselves if this is the right culture for them to be successful.

• “Holistic” Recruiting - Asking questions to recruits to determine not just if they are the right athletic fit, but also if they will fit the school and Syracuse environment.

Follow Coach McGee and Syracuse Rowing:

• Syracuse Rowing - @cusewrowing

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In this episode, Kevin dives deep into the top things athletes need to focus on in order to maximize the winter off-season and come out faster, both on the erg and in preparation for the spring..

Key Takeaways:

• Embrace the Erg - Why athletes need to decide to embrace the erg and reframe their mindset in order to be successful.

• Athlete First, Rower Second - Why we should use the winter to focus on both strength training and other cross training modalities to build fitness.

• Off-Season Development - Athletes need to use the winter as a time of uninterrupted development, and how that will translate to true success.

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In this episode, Kevin dives deep into 2K performances, and how to set athletes up for success by setting realistic expectations, trusting the numbers, and prioritizing execution. Follow these three keys and position yourself for a big PR this off-season.

Key Takeaways:

• Set Realistic Expectations - Why overconfident expectations set us up for disappointment and lost motivation.

• Prep Before You Test - The importance of testing the waters with prep work before a 2K test to get exposure to the intensity.

• Execution is Everything - Why poor execution crushed all athletes, regardless of how fit and strong you are as a rower.

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In this episode, Katy Ruderman, Head Coach for the Bucknell University Women’s Rowing Program, dives into Division 1 recruiting, what athletes should be aware of in the college process, and what it takes to be a successful Division 1 rower.

Key Takeaways:

• D1 Rowing - What athletes should know about being successful athletically and academically as a Division 1 student-athlete.

• Recruiting Timeline - When does recruiting begin, how prepared should you be, and where should athletes start as they navigate the process.

• Leadership - Developing a culture and vision as a new head coach that aligns with what the athletes want, both short term and long term.

Follow Coach Ruderman and Bucknell Rowing:

• Bucknell Rowing - @bucknellwrow

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In this episode, Kevin dives deep into three key “truths” high school rowers, and their parents, should understand as they navigate the college rowing recruiting process. These considerations will save time, money, stress, and energy as athletes go about the process with clarity and find the right fit for them.

Key Takeaways:

• School First - Why rowing alone won’t get you into college, and why identifying your “pillars” is key to success both on and off the water.

• Division 1 - Why just because you can get recruited D1, why many athletes should not pursue rowing at that level.

• Program Fit and Culture - The importance of understanding your values, and seeing if there is alignment with the program and head coach.

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In this episode, Coach Delaney and Kevin dive into the mental side of performing on a 2000 meter test, why rowers struggle to execute on them, and strategies to overcome “performance anxiety”.

Key Takeaways:

• 2k “Anxiety” - Why athletes struggle to maintain splits that they know they can sustain, and the power of “expectations” with testing.

• Preparation and Exposure - Why rowers need to expose themselves to 2k intensity during training, and experience fatigue, in order to find success on test day.

• Endurance Crossover - What experimenting with pacing strategies in marathon running has taught Delaney and Kevin, and how that crosses over to rowing.

Follow Coach McGuire and Eastern Michigan University:

• Coach McGuire - @coach_dmcg  

• EMU Rowing - @emurowing

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In this episode, Greg Myhr, Head Coach for the Marietta College Men’s Rowing Programs, dives into his mentality developed coaching at Wisconsin, the importance of consistent hard work and not looking for the easy way, and how to build toughness on the erg.

Key Takeaways:

• Wisconsin Rowing - How coaching at Wisconsin helped shape Coach Myhr’s philosophy around building a culture and doing what it takes to be successful.

• Success Thru Hard Work - Why there is no easy way in rowing and why consistent hard work is the single most important factor for getting faster and finding success.

• Building Erg Toughness - Why the erg is primarily a confidence builder, and how rowers need to expose themselves to the intensity to develop more speed.

Follow Coach Myhr and Marietta Rowing:

• Marietta Rowing - @mariettarowing

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In this episode, Peter Steenstra, Head Coach for the Bates College Men’s and Women’s Rowing Programs, dives into how to build successful programs for two teams simultaneously, the importance of safety when managing a large team, and how they attract a massive freshmen class to both programs.

Key Takeaways:

• Building Two Successful Cultures - How Bates won 5 NCAA Championships on the women’s side, while also having top finishes for the men’s program. 

• Managing Large Programs - The importance of communication between the athletes and coaches, establishing leadership positions, and the role of coxswains for athlete safety. 

• Attracting New Rowers - How Bates started with 57 first year athletes in the fall, and their methods for recruiting rowers, and attracting on-campus walk-ons.

Follow Coach Steenstra and Bates Rowing:

• Bates Rowing - @batesrowing

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In this episode, Gregg Hartsuff, Head Coach for the University of Michigan Men’s Club Rowing Program, dives into the differences between coach-led clubs from student-led clubs, why flourishing alumni bases drive a program, and the formation of ACRA’s into a top tier national championship!

Key Takeaways:

• Club Rowing Versus Varsity - The history behind club rowing programs being removed from the IRA National Championships, and why this led to the ACRA Championships. 

• Differences in Clubs - Why coach-led clubs are becoming more important, and the differences between student-led and coach-led programs. 

• Alumni Networks - Why alumni networks are the key to the sustainability of a successful program, and how to begin building a programs network. 

Follow Coach Hartsuff and Michigan Men’s Rowing:

• Michigan Rowing - @michiganrowing

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