Winter Training 2018-2019

Updated Tuesday January 29, 2019 by MLRC.

The MLRC Winter training program offers a comprehensive set of workouts designed to keep you fit and active during the winter months and to prepare athletes for the spring racing season. The goal is to improve overall strength, core strength, and flexibility, with a focus on cardiovascular conditioning and proper rowing technique. Workouts include erging (simulated rowing), yoga, weightlifting, swimming and aerobic activities. Our rigorous three month program will make you faster, stronger and healthier.

Dates: Dec 3, 2018 - March 8, 2019 (no training weeks of Christmas and New Year)

Time: Boys 3:30-5:30pm Monday-Friday Girls Mon, Wed 5-7pm T, Th, Fri 3:30-5:30pm Saturday 7:30-9:30am

Fees: 525.00

Ages: 8th - 12th grade student

Location: Swimquest 901 Route 10 East Whippany, NJ (previously Zapp athletic club)

West Point -Registration is separate  - February 9th, 1pm-5pm

We will also be training at the indoor rowing tanks at the West Point Military Academy. 

Please note: the event address listed is for the security entrance at Thayer Gate. You will need to proceed to the Indoor Water Rowing Facililty. The officers at the gate will give you directions, but here they are below as well:

After your security check, make the first right down the hill. Go over the train track to the stop sign. The river will be in front of you. Turn left. Go to the end of the road. The indoor rowing facility will be on your left. Parking is on your right. Plan to arrive early as West Point is doing a thorough screening of all vehicles entering the base.  Anyone 16 or older will need a picture id (school ID is fine).

Each participant must download and complete a waiver (found in forms & files) to be returned to Coach Welsh on or before the first day of training at West Point.  All athletes visiting West Point must have proper identification to be admitted on campus.  Please allow extra time for security.

West Point Training Facility address: 600 Thayer Road, West Point, NY 10996