What does Saint Moritz actually offer an adult amateur runner who treats their training seriously? Not the version of Saint Moritz the tourism boards sell, which is real but not the point. The version a runner sees when they actually train there.

This article walks through what strength training actually does for a high school rower, how to program it across the rowing year, the foundational lifts and rower-specific refinements, what to do without a gym, the lightweight-versus-heavyweight question, and the honest answer to the 2K question.

This guide lays out the timeline by class year, names the dates that actually matter, and explains how to use each window. It covers women's rowing (the NCAA championship sport), men's rowing (governed by the IRA, which is not an NCAA championship sport), coxswain recruiting (a different process from rower recruiting), and the Ivy League pre-read process that runs on its own calendar.

This guide is about the after — how to capture what you learned, translate it into your home training, and make camp the beginning of a developmental arc rather than its peak.