Erg Training/Indoor Rowing
Being an athlete means knowing how to move. The ability to improve as an athlete means knowing how to move best – in rowing, understanding how to maximize power and efficiency through the stroke – and implementing changes, when needed, that optimize mechanics and generate top training and race day performance.
An integral part of confidence-building, for me, has been gaining body awareness and applying it to the rowing stroke. In the past, the command “sit ready” at the start of a 2k or important piece on the erg meant experiencing anxiety related to my score. Similarly, during the week leading into a test and even during day-to-day practice, I would wonder about my stroke execution, worrying about technical inefficiencies instead of focusing on the workout at hand. Today, after much time invested in improving my stroke, I sit at the start and think, “My body knows what to do.” It’s an incredibly calming mantra that has helped me attack pieces when they count most, accessing my abilities instead of feeding the doubts in my head.
Personal erg training is designed for rowers who are looking to improve their test scores and CrossFit athletes who are working toward better performance on WODs. Both groups will benefit from learning technique for increased power and efficiency. I offer one-on-one coaching and small group sessions (up to three people) that include video analysis, drill work, erg-specific mobility and follow-up access through email. I also offer custom programming for athletes preparing for an erg test or indoor rowing event. All sessions and programming are based on past athletic experience, fitness level and goals.
Training options include:
- Single 60-minute session
- 3-session package
- 5-session package
- Custom programming: recommended in four-, six- or eight-week blocks; can be adjusted based on the timing of your erg test or event.
Training locations include:
Requisite Fitness East Falls
4012 Ridge Ave.
Philadelphia, PA 19129
Requisite Fitness University City
3519 Lancaster Ave.
Philadelphia, PA 19104
Please contact me for pricing and scheduling information.
Performance Development for Individuals
In 2014, before the A-final at the first National Selection Regatta of the year, I sat ready at the start line and prayed not to hit a buoy. Five strokes into the race, I HIT A BUOY (surprise!) and subsequently set the tone for how I would race the final – frantic, nervous and unable to perform to my potential. I finished sixth, which, when all was said and done, was something to be proud of given my experience and depth of the field. However, I also finished knowing that I didn’t perform my best, which, as any athlete knows, is something far more upsetting than any final result.
I’ve always known that my issues with confidence have affected my performance. For years, I informally worked to improve my mental skills, and made gains here and there by reading, and talking with teammates and friends. However, I eventually reached a plateau and knew that I needed to do something more to close the gap between my abilities and the noise going on in my head. I contacted sports psychologist, Dr. Mitch Greene, for help, and have since learned strategies to help manage nerves on race day, navigate a cutthroat training environment at home and access greater focus and skill under pressure.
Performance Development for Individuals is designed for athletes who are looking to maximize performance and connect, or perhaps reconnect, with the excitement of competing – something often overshadowed by external pressures and self-imposed constraints. Sessions will help athletes identify the obstacles and character strengths affecting performance, learn strategies to increase mental skills and gain expert support in pursuit of their goals.
Athletes start with a free phone consultation and then opt to work one-on-one with Cara, one-on-one with Dr. Greene, or in a team format with both Cara and Dr. Greene.
To schedule a consultation and learn more, please complete the contact form found here.
Performance Development for Teams
Performance Development for Teams is designed for high school and collegiate teams looking to optimize performance and enhance team dynamic in competition and training. Cara and Dr. Greene combine expertise to build customized programs that address immediate and long-term team needs. Examples of topics covered include:
- establishing or refining individual and team goals;
- increasing commitment to common goals;
- fostering team cohesion in competitive environments; and
- improving athlete-to-athlete and athlete-to-coach communication.
In addition, athletes learn strategies for managing pressure and maximizing individual performance, which ultimately contributes to the larger success of the team.
The process starts with a free phone consultation with a coach or team leader. As part of the consultation, we gain a clear understanding of the team’s dynamic and needs, and discuss strategies for achieving success. Based on the consultation, we develop and implement custom programs that can include half- or full-day workshops, single presentations, or a series of on-site meetings or group sessions.
To schedule a consultation and learn more, please complete the contact form found here. Please also visit http://www.greenepsych.com for more information on Dr. Greene, as well as past workshops and sport presentations.