Winter Conditioning Program 2024-2025

The Stone Bridge Rowing Team’s winter conditioning program is a critical component to build strength and endurance, setting our athletes up for success in the spring season. This year, we’re excited to introduce a dedicated Strength and Agility aspect to elevate our team’s performance, adding depth to our already strong erg and conditioning foundation. With this addition, we aim to push the team to new competitive heights.

Program Schedule

• When: Starting December 2, sessions will be held four days per week from 4:45-6:30 PM at the Trailside Middle School gym.

• Strength Training at Old Glory Gym: Every Wednesday from 6:45-8:00pm, athletes will train at Old Glory Gym (44645 Guilford Dr, Ste 211, Ashburn, VA 20147). We anticipate increasing gym training to twice per week in January, pending schedule availability.

Given our commitment to utilizing professional facilities, we expect all athletes to commit fully to winter conditioning. For those involved in other Stone Bridge High School winter sports, please contact the SBRC coaching staff to discuss how to best prepare for tryouts in February. (Note: Per SBHS rules, athletes participating in another SBHS winter sport are not permitted to join winter conditioning.)

Communication and Registration

• Details regarding dates, times, and locations will be provided through our new communications app, Band (details to follow).

• Registration for Winter Conditioning opens November 13 and closes on December 1 at 11:59 PM.

Steps to Register

1. Register with the Stone Bridge Rowing Team:

   Complete the registration form here: Stone Bridge Rowing Team Registration.

2. Register with the SBHS Athletic Department:

   This is required to participate. Winter conditioning participants should register now for Spring Boys/Girls Crew.

   • Go to SBHS Athletic Registration.

   • Login or create an account.

   • Select Activity > Spring > Crew Boys/Girls.

   • Complete the required sections, including LCPS Parental Consent, Student Agreement, Emergency Card, Electronic Modalities Protocol, and Sudden Cardiac Arrest education (note that this includes a new mandatory webinar with a certificate upload).

3. Submit a Current Physical with SBHS Athletic Department:

   Physicals must be dated ON or AFTER May 1, 2024.

   • Access the physical form here: VHSL Physical Form.

   • Send completed forms via email (no photos, please) to the High School Athletic Director at joan.windows@lcps.org.

If you have questions, contact register@sbrowing.org.

Why Join Winter Conditioning?

• Enhanced Spring Preparedness: Athletes who participate consistently are better prepared for the competitive season.

• Strength, Endurance, and Technique Development: With personalized coaching and the addition of agility-focused training, athletes gain a solid foundation for rowing.

• New Athlete Introduction: For new rowers, this program provides a head start, making the transition into spring season smoother.

Prepare to bring your best and make this winter season a foundation for success in spring racing!