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 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.

This guide provides current benchmarks by program tier, explains how coaches actually use erg scores in their evaluations, and addresses the questions families ask most often — including the ones that the number-obsessed corners of the internet tend to get wrong.

This article provides what you actually need: a framework for building a pacing plan based on your realistic target time, the research on what works and what doesn't, split tables for every goal time from 6:00 to 8:30, and a warm-up and setup protocol to make sure the plan has a chance of working.