MJRC Varsity Winter Training Information – 2015-2016 – Revised 4:30 pm on 11/12

Mercer Juniors Varsity Winter Training – 2015-2016

Program Dates: 11/11/15 – 3/4/16

Program Schedule*:

Girls Varsity

  • Boathouse:  Monday, Tuesday, and Friday from 5:45-7:45 pm; Thursdays from 3:45-5:45 pm (with the exception of the first week — see Coach Steve’s post about November scheduling)
  • Strength Training: Wednesdays from 4-5:30 pm and Saturdays from 7-8:30 am at CrossFit Hamilton
  • Optional open erg/row on Sundays at boathouse from 9:30-11:00 am.

Boys Varsity

  • Boathouse:  Monday, Tuesday, Wednesday, Friday from 3:45-5:45 pm
  • Strength Training: Thursdays from 4-5:30 pm and Saturdays from 7-8:30 am at CrossFit Hamilton
  • Optional open erg on Saturdays starting January 9; time TBD and announced by coaches at practice

* PLEASE NOTE:  Practice times are subject to change at the coaches’ discretion.

Program Overview: 

Winter training is the indoor continuation of our junior rowing programs.   Given space constraints in our erg room we cannot accommodate all MJRC athletes for this program, and therefore it is by invitation only.

Cost and Registration: $425 for boathouse workouts.  To register, click here to go to Regatta Central, then click on “Memberships” and select “Join/Renew” in the box titled 2015-16 MJRC Varsity Winter Training (by Coaches Invitation Only).  (Strength Training fee is additional — see below.)  As always we never want the cost to create a situation where an athlete cannot afford to participate. We can put together a payment plan, and if needed we do have financial aid available. Please contact Kris Grudt or Coach Justin if you have any questions.  As always everything is 100% confidential.
There will be a Winter Training Trip with separate registration and fees extended to a select group of athletes from the boys and girls varsity teams.  Two 8+s from each team will travel from 12/27/15 to 1/2/16 to Augusta, Georgia by bus and will train twice a day while there.  Coaches will notify invited athletes by December 1.
Strength Training:

Over the past two years the juniors have worked with physical therapist and collegiate rower Kaitlin Jackson to supplement the aerobic training we do throughout the winter with endurance strength training. This year we will again be working with Kaitlin Jackson, this time in space provided by CrossFit Hamilton. While our sessions will be held in a CrossFit gym, this program is not CrossFit but instead is one that has been specifically designed and tailored by Kaitlin for rowers. Every exercise the group does will simulate/reinforce the movement patterns we use to move the boat, and each session will include dynamic warm-ups and post-workout stretching.  While the coaches believe this training really helps with the development of the rower, the program is completely optional and operates independently of the Princeton National Rowing Association.

Strength Training Cost: $250 for the winter.  Payments can be made directly to Kaitlin Jackson via check. If you have questions or would like more information, please contact Kaitlin Jackson at kaitlin.jackson1@gmail.com.

Strength Training Schedule:  The weekday sessions will run from 4-5:30 pm. Athletes will be grouped by ability within each session based on relative ability/experience with strength training.  On Saturday both teams will train from 11:00-12:30pm.

Strength training will take place every Wednesday for the Girls Team, every Thursday for the Boys Team, and on Saturday mornings for both teams.

* CrossFit Hamilton is located at 92 North Main Street, Building 3A, Windsor, NJ  08561.

Strength Training Dates:




14,18, 25, 28


14, 19, 24 (Tuesday), 28


2, 5, 9, 12, 16, 19


3, 5, 10, 12, 17, 19


6, 9, 13, 16, 20, 23,

27, 30


7, 9, 14, 16, 21, 23,

28, 30


3, 6, 10, 13, 17, 20,

24, 27


4, 6, 11, 13, 18, 20,

25, 27


2, 5, 9, 12


3, 5, 10, 12

Kaitlin Jackson Biography:

  • Graduated from the University of Notre Dame in 2008 (Bachelor of Science); rowed there from 2004-2008
  • Graduated from University of Pittsburgh in 2011, Doctor of Physical Therapy (DPT)
  • Assistant coach for the University of Pittsburgh Crew team, 2008-2011
  • PT for RWJUH Somerset Sports Physical Therapy (working primarily with athletic population); currently studying to become a board certified sports specialist (SCS), to be completed in March
  • CrossFit Endurance trainer (strength and conditioning for endurance athletes)
  • Certified running coach (utilizing pose running technique)
  • Utilizes sport-specific training, strength work and mobility/recovery techniques in own training as well as with athletes
  • Competes in distance triathlon events and has completed two Ironman races