Ready Set Row - Raleigh Row2K Clinic

December 27-29, 2019

Dominate your winter training.

Strategy. Efficiency. Mental Toughness. Bravery.

“I just wanted to thank you again for your guidance this week at the 2K Clinic. My mindset on rowing and erging has shifted and I feel more confident and prepared going into the rest of this winter and the spring season. I hope I can work with you again in the future.”
— 2017 RSR Row 2K Clinic Alumna
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Exciting news! The 2019 RSR2K Clinic will take an excursion on Saturday to be coached by Coach Caroline Kratz, former USA National Team rower (1999-2003) at the Flow Corps Power Pilates to learn about inner core work and stability for efficiency and injury prevention.

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Get your head in the right space to dominate your winter training and your 2K Test Season!

Join us to work on:

erg technique and efficiency,

erg and test strategy; and most importantly

mental fitness.

The erg is a great tool to help you become a faster rower. Unfortunately, many rowers view it as a chore or even a torture device. We have found that most junior and college-level athletes find themselves either in a state of anxiety or flow - while at rowing practice. The reason for this is because they have the perception that they are ill-prepared or lack the skill to perform at a certain level and meet a perceived challenge. At Ready Set Row we break down these perceptions and then provide a framework for them to strategically train and perform so that they know they have done the work and have the skill to perform. 

We coach you on how to start to shift your mindset so that you can can train in a state of FLOW more often by managing your fears of the erg so that you can use it to help you reach your goals. 

Coming from out of town? Don’t worry, we will provide airport transportation, all food and accommodation at the Hampton Inn ($795 all included). For those flying in, arrive Dec 27th at RDU by 3pm at the latest; for departures, 3pm and later is best as we finish Dec 29 at noon. For local athletes who can provide their own transportation ($449), RSR provides lunch and dinner.

All athletes are to arrive CrossFit Goliath dressed and ready to train by 4pm on December 27th. RSR will provide an airport pickup for those who are landing between 12:00-3:00pm from the RDU Airport to the gym. All those boarding will also be provided with transportation from the hotel to the gym each morning and evening. Local athletes are responsible for getting to the gym and getting home.

Athletes are expected to bring appropriate workout clothes, a full water bottle and a positive attitude. All athletes receive a RSR T-shirt and RSR Mental Skills Toolkit. Please bring a pen to take notes in the manual.

Figure 1: Adapted from Jackson & Csikszentmihalyi, 1999 p.37

Figure 1: Adapted from Jackson & Csikszentmihalyi, 1999 p.37

A Typical day at Ready Set Row ROW2K Clinic

7:30am Breakfast

8:00-11:00 ERG & Weight-lifting

11:30-12:30 RSR Mental Training

12:30-1:30 Lunch & College Recruiting

1:30-2:30 RSR Mental Training & 2K Race Plans

2:30-4:30 ERG & Weight-lifting

4:30-5:30 Flow Corps

4:30-5:30 Video Review

5:30-6:30 Dinner

6:30-8:00 Team Yoga & Stress Management

*Note - all athletes must have a USRowing Championship Membership or a Basic + Regatta Package membership to participate.

Want to bring the ROW2K Clinic TO YOU and your club or team? Inquire HERE

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"You won't always win the race, but you can win the game - the mental game."

Coach Holly

Athletes self reported the following after the 2017 Clinic:

100% of RSR Clinic athletes were very/extremely satisfied with the Clinic

89% strongly feel more confident taking on challenges

89% strongly feel braver

89% strongly believe they now have tools to better manage performance anxiety

89% strongly feel more confident regarding their next ROW2K test