Off-Water Training Program
Our Off-Water Training Program, led by Coach Amanda Rukuwai is an essential part of the Maroochy River Rowing Club athlete development pathway.
Designed to support rowers of all levels — from beginners to high-performance athletes — the program builds the strength, fitness, and resilience needed to succeed on the water.
Program Focus:
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Ergometers (Ergs): Building aerobic fitness, power, and rowing-specific endurance.
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Gym Sessions: Strength training with a focus on rowing-specific muscle groups, injury prevention, and overall athletic development.
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Cardiovascular Fitness: Sessions aimed at boosting aerobic capacity, stamina, and recovery ability.
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Strength and Conditioning: Age- and ability-appropriate programs including core stability, functional movement, balance, and flexibility work.
Training Objectives:
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Improve overall rowing performance by enhancing strength, speed, and endurance.
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Build technical understanding of effective body movement and power application.
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Support injury prevention and physical durability over the rowing season.
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Foster discipline, focus, and commitment to training across all squads.
Who It’s For:
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Open to all MRRC rowers — regardless of squad or experience level.
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Exercises and loads are scaled appropriately to match each athlete’s development stage.
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The program is designed to grow with the athlete as they progress through their rowing journey.
