Making the transition from an academic environment to training around a job can be tough, but creating a new routine is a good way to start.

At TSS the programme has been developed by asking two questions:

1. How much time do you have available?

2. What volume/ type of training can you recover from to train consistently?

With such a varied range of careers and time commitments at the club the answer to these questions will never be the same for everyone and will fluctuate throughout the year, so we run an 8 session core programme. In addition to this, there are also early morning weekday water sessions for those who are available.

Core Programme:

Monday           Strength and Conditioning

Tuesday           UT2 erg

Wednesday   AT erg

Thursday         Strength and Conditioning

Friday               Off

Saturday     1st session: long UT2 paddle | 2nd session: Technical, skill focus

Sunday        1st session: long UT2 paddle | 2nd session: high-rate pieces, time trial or side by side

We pride ourselves on an athlete-centred approach and work with our athletes to decide how much extra volume is right for them. This could simply be cycling to and from work, but could also include extra running sessions, weights, ergs, and water sessions.  

TSS athletes have made it into the GB Rowing Team doing an 8 session per week programme, but everyone is different and ultimately athletes can set goals to aim for a seat in a certain boat.

With the training itself, everyone has an opportunity to compete with their teammates and have some clear metrics of tracking their own progress at the same time. In Autumn, we focus on small boats to develop boat moving skills, then we move into larger boats for the main Head season. Our number capped squad also means great opportunities for racing in top boats throughout the season.

The senior coaching team want our athletes to be excited about their training, whether they are doing it at the club or on their own at a gym closer to work (or uni).  This is not to say that you won’t be pushed uncomfortably hard at some points in the season, but if you love what you are doing then you’re more likely to want to keep doing it!

When appropriate, our 2k and 5k tests are aligned with the GB Rowing Team trials process, so that those athletes with aspirations of rowing internationally don’t end up having to train away from the rest of the team.  

TSS strength and conditioning features a mixture of mobility, conditioning and traditional strength training.

Becoming a club athlete doesn’t mean taking a step down from university rowing, but you have to plan your time, and more importantly, plan your recovery.  Over the past few years, most athletes following an 8 session per week programme have PB’d on their 2k and 30’ r20.

Training Camps:

We are keen to give athletes the opportunity to go on training camps abroad. Current plans for the 2023/24 season are:

  • An Autumn camp focusing on small boats, and for preparation into trialling.

  • An Easter camp in the Netherlands followed by Ghent Regatta.