2011-12 Winter Training

The Schuylkill Dragon coaches encourage year-round fitness for team members.  To help each paddler stay motivated and on track, the coaches created "The SD Training Manual."  Manuals are free to all paid members and include extensive guidelines for training, specific workouts, and testing criteria.

In addition, knowing that there is no "off season," from December 2011 to April 2012, the Schuylkill Dragons keep themselves busy while off the water. Team training includes Saturday group workouts at Crossfit 215, Tuesday night Running Divas group, Thursdays at the RowZone Manayunk and the Sundays in thePaddle Pool at Main Line Health and Fitness.

2012 Team Structure
The Coaches created two divisions within the club: the Competitive team and the Recreational team. These divisions are based on performance; each athlete earns the right to paddle in her division. With this program, each paddler reaps what she sows as the coaches ask everyone to dig down deep and find that extra something.
 
Fitness testing determines admission onto the Competitive team. (Participation on the Recreational team does not require testing.) The testing is designed to be age-graded and sport-specific.

Fitness Testing
For those athletes looking to paddle on the Competitive team, there will be two main tests: Push-ups and a 4-Minute Erg time trial. 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.

Workout Stories
PURPOSEFUL WORKOUTS: Making your Workouts Count for More By Aimee Rodriguez, Schuylkill Dragons Co-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.

2012 On-Water Practice Schedule

Location:
Cooper River @ the Camden County Boat House

Practice Times:

Tuesday & Thursday
6:15pm, Shove @ 6:30pm

Saturday
6:45am, Shove @ 7am

Sunday
7:45am, Shove @ 8am

E-mail us for more information.

Crossfit 215
3502 Scotts Lane ,
Box C5, Suite 2112
Philadelphia, PA 19129
www.cssfit215.com

Main Line Health & Fitness
931 E. Haverford Road
Bryn Mawr, PA
www.mlhf.com

Rowzone Manayunk
4401 Main Street  
Philadelphia, PA 19127
rowzone.com/manayunk