AM COMPETITIVE PROGRAM

Advanced / Competitive Training

LMRC early morning programs occur four days per week and focus on workout based training in anticipation of racing. Our training program is based on technique, strength, fitness and commitment. Each week rowers will receive their workout program for the week. Prior to each practice, Coach Alexis sets boat lineups, which are distributed to the team.

Rowers will launch, do the warm up, pieces and cool down together, with instruction provided by coaches in launches. You can still attend workouts even if you don’t plan on racing in the future. The emphasis at practice is how to make the boat move faster.

Coach Alexis follows a typical periodization training pattern. During the Fall season the focus will be on steady-state rowing and drills. One day a week will be shorter pieces. If you are motivated to work harder with other boats around you and want a team environment, then this is the program for you. All LMRC programs are open to all gender identities.

Requirements: Racing or Trainer Qualified (coach approval)

1. Understand stroke rate and how to change cadence. Example, rate change from an 18 to 22 strokes per minute.

2. Completes workouts outside of the four days on the water to build fitness and stay competitive (erg, bike, run, weight lift).

3. Knows the landmarks and how to hold stern points for steering.

4. Has the desire to make the boat move faster.

PRACTICE SCHEDULE

Monday 6am–8am
Wednesday 6am–8am
Friday 6am–8am
Saturday 7am–9am

Program & Membership Fees Here

Must be an LMRC Member

A minimum six month participation is required.
LMRC program fees will not be refunded

Alexis started her rowing career in the summer of 2011 at RowLA. She continued rowing through college. In 2019 she graduated from Sacramento State with a degree in Kinesiology with an emphasis on coaching. 

Alexis brings a well rounded wealth of knowledge from being a part of RowLA, Orange Coast Crew, Southern California Scullers, Sacramento State, Berkeley High Crew and East Bay Rowing Club.  Along with being at LMRC, she is the Novice Women’s coach at Berkeley High Crew. 

USRowing Level 2 Certification
Certified Strength and Conditioning Specialist (CSCS)

Email: Coach Alexis