Schuylkill Dragons

2009-2010 Winter Training
From December 2009 to March 2010, the Schuylkill Dragons are keeping themselves busy while off the water. Team training includes the Tuesday/Sunday Running Divas group, Thursdays at the RowZone, and the Saturday group workouts at the Roxborough Y. To help each paddler stay motivated and on track, the coaches have created “The SD Training Manual.” Manuals are free to all paid members and include extensive guidelines, specific workouts, and testing criteria.

2010 Team Training
Beginning with the 2009-2010 season, the Coaches have initiated a new training and testing program. These changes include moving to a three-tiered system that will be beneficial to the entire club and challenging to each athlete as well. joann

The Coaches created three divisions within the club: Team Fierce, Team Fabulous, and Team Fun. These divisions are based on performance; each athlete earns the right to paddle in her division. And so, with this new program, each paddler reaps what she sows as we coaches ask everyone to dig down deep and find that extra something.

Beginning in January 2010, there will be fitness testing to determine admission into Team Fierce and Team Fabulous. (Participation on Team Fun does not require testing.) The testing is designed to be age-graded and sport-specific.

Finally, the Coaches emphasize the importance of mind-body-spirit balance in each athlete’s life. The new training manual includes chapters on all three areas, and gives each paddler very specific tips, exercises, and concepts for improving each.

Here are sample monthly schedules:

fierce schedule

Fitness Testing
For those athletes looking to paddle on either Team Fierce or Team Fabulous, there will be two main tests: Pushups and 4-Minute Erg (no adapter). The coaches chose these tests because (1) age-graded standards exist for these tests, (2) one test is for endurance and one test is for strength, and (3) both focus on the upper body which is relevant to the sport.

Testing will be held twice during the Winter Off-Season but make-up testing can be arranged with the coaches. In addition, paddlers may re-take tests and appeal for “graduation” to other divisions at any time.

Workout Stories
PURPOSEFUL WORKOUTS: Making your Workouts Count for More By Aimee Rodriguez, Schuylkill Dragons Assistant Coach Did you ever think about WHY you are working out or WHAT you are doing in your workouts? Or do you space out, or just do the same workout you did the day before, or even hop into someone else ’s workout because you can’t think of something to do on your own? What I mean is this: Do you keep your purpose or eventual goal in mind with each of your workouts?
Musical Suggestions for Rockin’ on the Erg Compiled by Julie Regnier, Schuylkill Dragons …I was getting tired of the one and only CD my son burned for me four years ago that I use to keep me going on the paddle erg. So, I polled my teammates to find out what music keeps them erging and had a great time sampling their suggestions.
Winter Cross-Training Turned Upside Down By Joann Fegley, '07 Assistant Coach, Schuylkill Dragons …The first few weeks of trapeze lessons reminded me of my first few weeks of dragon boating. Learning to master a new skill, working through the frustrations, and then finally being able to exert control over the movements has been an exhilarating experience. The first time that I was able to turn myself upside-down on the cord lisse and control my descent was an awesome feeling…
An Inside Interview with “Coach Chris” By Rosemary Murphy, Schuylkill Dragons …This year we are concentrating more on building peak strength and then converting that strength to power by transitioning to a series of fast paced exercises. In the end, experienced teams really set themselves apart from each other by their "power to weight ratio." The more power that a given crew can generate and harness during a race the faster their boat will finish the course.