Winter 2026 Season
Winter High School Program
Grades 9th - 12th
When: Monday, December 1, 2025 to Friday, Feb 13, 2026
Time: Monday through Friday: 3:45 p.m. - 5:45 p.m. Fridays: Combined session with the Modified Team to promote Team Unity and Spirit!
Practice Cancellation Policy: Practice is cancelled if the Shen School District is closed or dismissed early.
Where: Koda Middle School’s multiple indoor training areas. Holding winter training at Koda represents a strategic decision focused on advancing Shen Rowing towards a more self-reliant position in the long-term, while increasing internal capabilities, having schedule control, reducing external costs, and eliminating after school transportation/carpooling needs. Of significance, all necessary space and new fitness equipment has been secured to run top-notch strength, erg, and circuit training sessions.
Another Plus: Following the February 16-20 school break (also winter trip) and a week off, the high school team will return to the warmth and full capabilities of Koda to start the 2026 Spring season. The team will remain at Koda through March or earlier if river and weather conditions are appropriate. The transition to the boathouse will include transporting all training equipment to the boathouse to be used during the Spring, Summer, and Fall seasons.
Season Goals: Owing to the benefits of real-time team support while facing out-of-comfort zone challenges, team cohesion and focus, winter training presents an opportunity to efficiently transition from the Fall season to realize notable gains in strength, endurance, technique, and Team speed.
Tuition: $550 / $450 for Coxswains
Typical Training Day Protocol:
· After school dismissal, HS East and West athletes are to change into their workout clothes (school locker rooms) and appropriate outer wear before proceeding to Koda for a no sooner and prompt arrival time of 3:45 p.m. (post Koda dismissal).
· Weather permitting, supervised outside team warm-up activities may be conducted prior to arrival at Koda.
· Athletes will gather in Koda’s Adaptive Gym, unless otherwise instructed. Being representatives of Shen Rowing, athletes must always conduct themselves appropriately. No exceptions.
· Athletes will be grouped and provided with daily cardio, and/or strength workouts supervised by the coaching staff.
· Workouts will run through 5:30 p.m. followed by a 15-minute cleanup time and 5:45 p.m. dismissal.
Attention Frosh, Novice, and New Athletes: The Varsity Team is committed to “pay it forward” and lead, guide, and support each and every one of you to attain your personal growth goals.
Camp Bob Cooper Participation Training Criteria
Dates: February 16- February 22, 2026
While a fun and personal and team building environment, the winter training trip consists of intensive multiple daily on-water practice sessions, many intensive. As such, to attend, athletes must participate in Shen Rowing’s winter training, a varsity winter sport, or a structured cardio and strength-based training program approved by the coaching staff.
Coaches may speak with athletes to determine whether the training trip is appropriate for their ability levels, but all athletes are encouraged to make their interest known in an upcoming “Interest” Band post..
Winter Middle School Program -
Grades 7th - 8th
Who: All experienced and new athletes in Grades 7 and 8. Come one come all!!
When: Tentative start date is Monday, January 5, 2026, Mondays, Tuesdays, and Fridays from 3:35 p.m. to 5:00 p.m., with pick-up by 5:15. Fridays: Combined session with the High School Team to promote Team Unity and Spirit!
Where: Koda Middle School Cafeteria
Tuition: $275
What to Bring:
Workout clothes
Sneakers
Water Bottle
Enthusiasm
A smile each day
Eagerness to listen and learn
A positive, good teammate attitude
Typical Practice Structure: The daily winter training activities include a combination of pre- and post- workout stretching, body weight and light dumbbell exercises, circuit workouts, short indoor running, and light erg (rowing machine) workouts and technique instruction. Having fun, team building, and personal growth are important components of the program.
The three video links below are representative of what the middle school practices will entail and level of effort. Note that the heavier weights exercises shown in one of the videos would not be implemented.
https://youtu.be/l8g79nanBKc?feature=shared
https://youtu.be/YCsAO5u7m_A?feature=shared
Bodyweight Workout for Middle School Athletes
Practice Cancellation Policy: Practice is cancelled if the Shen School District is closed or dismissed early.
Practice End Date: Hopefully June of your athlete’s Senior year. But for now, winter practice historically can run into early April after Spring Break. Why not earlier? Safety First! Transferring to the boathouse depends on extended suitable and safe weather and Mohawk River conditions.
Spirit of D’raven Rodriguez Rower’s Assistance Fund
Scholarships are available to athletes who would otherwise be deterred from participating in this sport. Since the inception of the scholarship fund, more than $10,000 has been distributed to athletes, helping them overcome economic barriers to participation in this sport. For more information, contact our Treasurer at: Treasurer@shencrewadmin.com.