Winter Conditioning – Woodson Rowing

PRE-REQUISITES

The following pre-requisites are for any and all sports participation at Woodson High School. If you have completed these items for this school year due to participation in a sport other than rowing, then you are considered in compliance. You must perform these two tasks EVERY year (not every season) that your athlete participates in Woodson Athletics.

(1) VHSL PHYSICAL
The appropriate form can be found on the Woodson Athletics website and must be on file with the with the Woodson Athletic trainers. The Rowing team does NOT keep a separate file or copy of the form. Click here for instructions for how to submit your completed forms.

(2) WOODSON ACTIVITY REGISTRATION
You must complete the Woodson Athletic & Activity registration in order to participate in any sport at Woodson High School.

OPTIONAL
(BUT HIGHLY ENCOURAGED)

(1) JOIN THE TEAM
Technically, you aren’t required to register with the team itself until we begin on-the-water practice in February 2026. But, registering early gets you access to an early bird discount. Visit our website at: https://woodsonrowing.org/registration/ to

(2) STAY UP TO DATE
Join our newsletter list, Slack or follow us on social media to stay abreast of all you need to know

Recommended Attire

It is best to come dressed to run outside because and with layers so that you are prepared for any type of workout! But specifically, the following are recommended:

❖ Sneakers
❖ Shorts or tights (nothing baggy. Form fitted avoids getting caught up on the ergs)
❖ T-shirt or tank top
❖ Sweatshirt and/or windbreaker for running outside or to wear afterward so you do not freeze on the way home.

About Conditioning

Woodson Rowing creates a range of opportunities for athletes to get in shape for the season and stay in shape between seasons.

During the summer months, “Green Days” offer an optional, out-of-season opportunity for current athletes to stay in sync and for any new and interested students to see what rowing is all about. These sessions are held at Sandy Run Regional Park and still require an up-to-date emergency care form as well as a sports physical on file with the Woodson athletic trainer’s office. Learn more about Green Days.

During the winter months, the Occoquan is closed for on-the-water training. In order to maintain rowing form and build strength for the spring season, winter conditioning occurs after school, Monday through Friday, until the spring season begins in late February to early March.

Why Attend Winter Conditioning Sessions?

Rowing is a cardiovascular fitness dominant sport. The demands placed on an athlete during a race are like running up the side of a mountain for a mile and half while chained to seven of your friends.

While we do not have tryouts, boat selection during the spring is competitive. The level of fitness necessary for the sport cannot be built in the 4-6 weeks between the first day of practice and the meat of racing season when boat lineups must be set. The better the fitness of the athlete, the better chance they have of making a top boat.

Winter conditioning is not the only way to get in shape; doing a winter sport or having a rigorous researched workout plan that you do are your own are also good options. We have had past captains and rowers who were members of the swim team, played basketball or ran track and were in top boats that medaled at state championships.

That being said, there will always be athletes that claim they are working out on their own instead of coming to conditioning. In our experience, that is rarely a successful plan. Winter conditioning is designed to get athletes into “rowing shape.” There is more more discipline, encouragement, and fine-tuning of form rowing as a team during winter conditioning.

The more athletes that work hard on their conditioning, the faster ALL our boats will be.

PLEASE VISIT OUR Resources Page for more!