I continued my coaching focus on the return-to-train phase during my time with Norwich University. Most of my coaching there was lifting-only, for athletes on a dozen different sport teams, on a schedule determined by the sport coaches with NCAA-D3 rules, so this was different than my coaching with the Green Racing Project. My prior return-to-train resources focus on rowing and rebuilding cardiovascular fitness following time away from routine sport training, plus a bit of strength training info. I’ll link to those below and not rehash that material here. The rest of this post focuses on the in-gym specifics of rebuilding coordination, strength, and muscle mass following time away from strength training.

Continue reading → Returning to Strength Training After Time Away

The 30-30-for-30 system is 30 seconds on, 30 seconds off, for 30 minutes, using a rotation of different exercises. I like for the rounds to fit cleanly into 30 minutes, so I most commonly do 6 rounds of 5 exercises, 5 rounds of 6 exercises, or 3 rounds of 10 exercises, and occasionally 2 rounds of 15 exercises. This is one of the simplest and most useful things that I’ve learned in strength and conditioning. I have used 30-30-30 sessions with rowers of all ages, types, and levels, from junior to master and from learn-to-train or recreational rowers to Olympians.

Continue reading → How I Use 30-30-for-30 Sessions

As in Part 1 (Tapering strategies for different racing scenarios), these are notes from a program planning meeting with the GRP Row coaches. I’ve added some context and links for an audience beyond the GRP. The two main questions we discussed were how my periodization strategies have evolved from traditional programming of endurance, strength, power, and speed, and how to program velocity-based training (VBT) in a periodized system.

Continue reading → 2025 Thoughts on Periodization

We had a program planning discussion as well as a rower workshop in my July consulting visit with the Craftsbury GRP teams. Here are my notes from part of that discussion on strength training taper strategies for three common rowing racing situations. Part 2 coming next will have some periodization discussion.

Continue reading → 2025 Thoughts on Tapering for Racing

I presented this for the start of the summer U23 rowing program at the Craftsbury Green Racing Project (GRP) last month. I had about 20 minutes to onboard the 15 athletes to the key features of strength training for rowing, GRP Dietitian Megan Chacosky did the same for nutrition, we took some questions, and then we went into the gym for a hip hinge workshop. I’ll summarize my key points in this post.

Continue reading → 5 Focus Points for Rowing Strength Training

I started using barbell pullovers myself last spring, then with some of the GRP athletes last summer, and then more broadly with a few Norwich teams and the rest of the GRP rowers over winter. This exercise in particular is easier to show than to tell, so watch the video and read on below for more about why and how I use it. Just in case anyone watches the video and goes right to the gym without reading more, START LIGHT. Use a 20-25lb bar to begin whenever available.

Continue reading → Exercise Spotlight: Barbell Pullover Variations

Here is a new video that I mentioned in my earlier “coaching update” post. I started using the bodyweight hamstring curl a few years ago myself, and then last summer with the Green Racing Project teams. The Craftsbury gym doesn’t have glute-ham sliders (this demo video features my own from home), and I wanted a more specific knee flexion exercise for the rowers (and the skiers) in addition to the more compound hip-hamstring-trunk exercises of the Nordic hamstring curl (NHC) and glute-hamstring raises (GHR). Watch the video below (now coming to you from the Norwich University weightroom) and read on below for some more notes about why, when, and how I use it in training.

Continue reading → Exercise Spotlight: Bodyweight Hamstring Curl

Last September I left my full-time role at Craftsbury to become the assistant strength and conditioning coach at Norwich University. The move has been good, and I’ll continue next year with Director of S&C Scott Caulfield and our new graduate assistant beginning in the fall. This post is a short update on my last year of coaching and learning, some plans for this summer, and new content coming up.

Continue reading → Coaching Update: Summer 2025

I did a weekly strength training workshop for the Craftsbury sculling camps for the last three years. In 2022, I just taught the hip hinge, Y-W-T raise, and seated rockback. In 2023, I did “Basic Strength Training for Any Rower,” demonstrating different movements from the squat, hinge, push, and pull categories and focusing on key points of technique, tempo, and range-of-motion. I did an instruction-focused session again this year, coaching these five movements that I see delivering the greatest carryover in technical learning. Here are my notes from it.

Continue reading → Five Essential Skills for Rowers

The landmine belt squat is basically a minimalist leg press or hack squat, but with some differences. I use it with rowers to load the legs and hips without stress or strain on the torso, especially when we can’t squat or deadlift due to a back, rib, or other injury. I also use it with healthy rowers to gain leg strength and muscle mass during an off-season phase with less impact on the low back.

Continue reading → Exercise Spotlight: Landmine Belt Squat