Winter Training Program


Now is the perfect time to join the CBC Winter Training Program!

The CBC winter training program offers a wide variety of strength and skill building sessions for all levels of athletes. You do NOT need to be a current team member or even have rowing experience to join the winter training program. The winter 2022 program lasts until the first week of March 2022 and new athletes can join at any time.

The Connecticut Boat Club team uses two indoor facilities for training, providing an opportunity for all athletes to develop their strength, endurance and athleticism while we are off the water. The goal of the winter training program is to allow team members to enter the spring racing season measurably stronger and more confident in their overall athletic skills.

We use the CBC boathouse in Norwalk Connecticut to focus on building a strong cardio base. We row and bike indoors at the facility and run one of several loops along the Norwalk river.

We also train at Dynamic Athletics in Darien where we focus on strength and agility training. All of our training puts a high standard on technique and injury prevention.

Throughout the winter, CBC athletes can track their progress in:

  • The weight room
  • Their times on the erg, bikes and running trails
  • Flexibility and agility
  • The ability to complete “new” skills (rope climbs, handstands, splits, hurdles, box jumps, etc.)

CBC’s winter program is open to female athletes in 6th-12th grade. The programs include 2-6 day a week schedules tailored to each participant’s experience level.

The Competitive Program trains 6 days a week (Monday through Saturday)

CBC’s Development Team trains 3 days a week (Monday, Thursday and Friday).

The Connecticut Boat Club takes great pride in how we have handled COVID-19 while continuing to train. Ask Head Coach Liz Trond how we do it, and how you or your daughter can participate in the winter program by calling or texting her at (203) 843-8177 or by emailing the club at: