Dominate your Winter Training & 2K
Strength - Nutrition - Erg Strategy - Mental Toughness - Erg Efficiency
RSR 2K WinTer Clinic focuses on erg efficiency, core engagement, strength training for rowing, 2K strategy, mental fitness and nutrition.
The RSR 2K Winter Clinic will be at Duke University Dec 27-29, 2023!
The Ready Set Row® Raleigh Clinic is open to any and all entrants (limited only by number, age, grade and/or gender).
Athletes will learn the basics for Olympic lifts, mobility techniques and injury prevention for rowing as well as technical, tactical and strategic coaching for the erg.
Clinic Curriculum includes:
- Mental fitness & 2K Strategy
- Erg test strategy
- Erg technique & efficiency
- Center core engagement & stability
- Mobility & injury prevention
- Nutrition education
NEW! Come tour duke university with coach Holly
This year the RSR 2K Winter Clinic will be in the Duke Rowing Erg Room and the Card Gym on the beautiful Duke University Campus. We will tour the campus together so you can get a sense of what it would be like to be a Duke student athlete.
Day in the Life of RSR 2K WinTer Clinic
8:30-9:30 Warm Up and RSR Mental Skills
9:30-11:30 ERG & Center Core
11:30-11:45 Break
11:45-1:00 Lunch & Nutrition Discussion
1:00-1:15 Break
1:15-2:15 RSR Mental Skills - 2K Erg Race Plans
2:15-2:30 Break
2:30-4:00 ERG & Weight-lifting
4:00-5:00 Duke University Campus Tour
5:30 Pickup
RSR 2K Win(t)er Clinic
Next Annual Event: 27-29 December 2023
Join RSR Coaches for a three-day intensive to equip you with all the tools to dominate your winter training and the 2K erg racing season.
Who: Male and Females (age 13-20) - limited only by number, age, grade level and/or gender.
When: Dec 27th 3:00pm - Dec 29th 12:00pm
Where: Duke University Card Gym and Erg Room: 330 Towerview Rd. Durham, NC
Non-boarding athletes will be responsible for their transportation to and from Card Gym; all breakfasts and dinners. Lunch will be provided December 28th.
For those needing transportation from RDU, overnight accommodations and food please purchase the Boarding Package.
Cost:
Non-Boarding: $999; Early Bird $900 (through Oct 26 11:59pm). Non-refundable Deposit required; Balance paid through CampBrain.
Boarding: $1999; Early Bird $1,850 (through Oct 26 11:59pm). Non-refundable Deposit required; Balance paid through CampBrain.
About Boarding
Includes:
- Hotel for 2 nights with 2 athletes to a room
- Shuttle from RDU airport at 2pm (must arrive by 1:00pm Dec 27th).
- Shuttle to the RDU Airport at 12:30pm December 29th.
- Food for all main meals (breakfast x 2, lunch x 1, dinner x 2)
More info:
- RSR Coaches will stay on the premises.
- Room assignments will be by gender
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All boarding athletes need to arrive RDU airport by 1:00 for a 2:00PM shuttle to Duke University.