Off-Water Training Program
Our Off-Water Training Program, led by Coach Bec Higgs under the guidance of 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.
