Winter Youth Program


Winter training program

Long Island Rowing offers indoor winter training to improve conditioning, strength and power over the winter period when most competitive athletic programs are on hiatus. Results have shown that athletes who maintain and improve conditioning between competitive seasons return far more prepared for spring competition than athletes who do not train over this period.

We encourage athletes from 5th grade to 12th grade (10 years old to 19 years old) from any competitive program on Long Island to participate. The sessions are divided by levels of fitness, and athletes progress from level to level as they improve.

We focus primarily on the technique, strength and power needed to improve rowing ability however, since rowing engages almost all the muscles of the body, any athlete will benefit from our intense training process. Athletes will compete in ERG races we participate in over the season, culminating with the largest ERG race in the world held at Boston University Uganis Gym.

Coach Anika Selle-Giehl oversees the program, combining aerobic training, rowing technique and power improvement, using an array of ERG (rowing) machines, spinning bikes, and both sculling and sweep indoor rowing machines.  This is all combined with core and rowing-specific strength conditioning to round out the program.

Winter training officially begins on December 2, 2019 and runs through March 27, 2020. However, those that register early, may start training IN November.

  • Winter Training - 12/2/19-3/27/2020


          Training is offered 7 days/wk

4:00 pm- 6:00 pm M-F (except holidays) & 8:00 am-10:00 am Sat & Sun


Training is offered 2 days/wk

4:00 pm - 6:00pm M-F (You choose the days) NO WEEKENDS


Training is offered 3 days/week

. 4:00 pm -6:00 pm M-F (You choose the days) NO WEEKENDS

Pre Spring Season Get Fit/Stay Fit Class $499.00 (space is limited) 2/29/20 - 3/27/20

  • 4:00pm - 6:00pm M-F (except Holidays)

Winter Training Requirements:

  • Registration required prior to attendance.

  • Registration is online at

  • Credit card payment in full upon registration.

  • Must be in 7th grade or older.

What To Wear:

  • Shorts, t-shirt, training/running shoes, coat, long pants, hat.

Click Here To Register Online