Coxswain's Perspective

Rowers:

The following video was filmed by the coxswain of the Los Gatos Rowing Club's Varsity Men's Eight.

Although the video is choppy, notice the calls the coxswain is making. Every stroke, emphasized on the catch, he is directing the crew. The coxswain delivers the strategy, keeps the timing, triggers the adrenaline rush, and serves as the eyes of his crew.


Courtesy of YouTube

Resistance Training Program

Rowers:

Your goal, if you choose to participate in a resistance training program, is to build strength. This complements our water training, which focuses heavily on technique and endurance. Each resistance training session should last only 30 minutes or less with only 2 to 3 sessions per week. Please follow this program carefully.

THE PROGRAM

1. Stretch at the beginning of each session
2. Ask the gym teacher or instructor to help you determine your 1 rep max or to show you the proper way to do each exercise from the list below if you are uncertain
3. Each day, choose 6 exercises from the list, with at least one from each set
4. Perform 2 sets per exercise of 8-10 reps each at about 75% your 1 rep max
5. Allow 45-60 seconds rest between sets
6. Stretch after each session

Note 1: Know your exercises beforehand so you can rotate through the session efficiently
Note 2: Try a unique exercise routine each session

THE EXERCISES

Lower Body

• Squats
• Leg Extensions (quadriceps)
• Leg Curls (hamstrings)
• Dumbbell Lunge
• Calf Raise
• Leg Press

Core

• Lower Back Extensions (aka: Superman)
• Cleans
• Sit-Ups (option to use a medicine ball)
• Elbow-Knee Touches
• Plank Holds

Upper Body

• Bench Pulls
• Upright Rows
• Bicep Curls (w/barbell)
• Overhead Extensions (triceps)
• Flys
• Bench Press (w/free weights)
• Lat Pull Down

Coxswain's Responsibilities

Rowers:

What exactly is the coxswain's role on the freshmen team.

1. Safety. The coach and the coxswains together ensure that you, the rowers, are safe. Whereas the coach makes sure your technique is proper to avoid injury, the coxswain makes sure he steers you safely down the river, reminds you to re-hydrate when there are a few seconds to catch your breath, and report to the coach any comments on rower fatigue and complaints. Safety is the first and foremost responsibility.

2. Motivation. The coxswain needs to learn what charges each rower. Is it competition? Is it teamwork? Is it personal achievement? Coxing is not just a series of calls...it is not "row row row." Absolutely not. If the rowers don't respond to a certain call, figure out what call does elicit the desired response. It is very much a problem solving role. Go home after practice and think about what calls worked and what calls didn't. Discard the ineffective and rehearse the effective.

3. Be Prepared. Ready rowers: THE COXSWAIN IS NOT RESPONSIBLE FOR YOUR WATER BOTTLES! Figure it out. Bring your water down when you bring the oars down. Bring it down before warm-up. But do NOT throw your water bottle into the coxswain's arms just before we get hands on the boat. Coxswains, you must have in your hands a cox box, headset, and head band. If you remember, bring some tools for quick fixes in the boat. Most importantly, your cox box must be charged. Please do not be on the dock and discover your box is out of battery. Charge it after practice!!! Once the boat is on the dock, no one should be running back up to the boathouse. You and the Captain will make sure both sets of oars are down before warm up. If there's another pair, rowers, grab them.

4. Be On Time. Coxswains, please always keep an eye on the time. When we are boating out, it should not take more than 3 or 4 minutes. Same thing for when we dock at the end of practice. You must be in control of where your rowers are. Make your calls efficient and clear. "Starboards stay with the boat, Ports oars." "30 seconds." "Starboards, run out your blades." "Starboards, one foot up and in." "Starboards hold, Ports in." "Countdown from bow when ready." "1..2..3..etc." "Push off the dock in two: 1...2" And your off. This is a system.

5. Protect the Equipment. When our hands are on the boat, the coxswain is the only one voice. Protect the skeg and rutter with your life. Remind the rowers of the riggers in the boathouse. Make sure the boat doesn't scratch against other boats. "Shoulders in 2." "Hands in 2." "Heads in 2." Etc. Make the calls LOUD and CLEAR. LOUD and CLEAR!

We are developing a routine, something that will be done the same everytime we row.

The Boat Race

The Oxford and Cambridge Boat Race

The idea for a rowing race between the Universities of Oxford and Cambridge came from two friends - Charles Merivale, a student at Cambridge, and his Harrow schoolfriend Charles Wordsworth (nephew of the poet William Wordsworth), who was at Oxford.

On 12 March 1829, Cambridge sent a challenge to Oxford and thus the tradition was born which has continued to the present day, where the loser of the previous year’s race challenges the opposition to a re-match.

On Race Day up to 250,000 spectators crowd the banks of the Thames from Putney to Mortlake to witness the action. Cambridge currently lead the series since 1829 by 79-73.

Part I


Part II