Goal: To be the strongest sculling program in the country: quantified by number of boats to qualify for Senior World Championships and U23 World Championships

Framework: Training in a competitive environment with other high performance athletes; reside at GMS rowing center; residing at college; or off ‘campus’ resident living in their own community

Commitment:

• 12 - 14 Training Sessions per week
  (to average 800 – 1200' / week)
• 120 km rowing per week (average)
• 60,000 repetitions weight training per year

Log Book: Athletes responsible for recording all workouts and communicating data to coach; Excel Log Book input form provided after committing to HPS group

Training Plan: All athletes receive an individual "Personal Training Plan" (PTP) after committing to the HPS Training Group

Training: Coached Training Sessions 4x a week Tuesdays, Wednesdays, Thursdays and Saturdays at 8:00 AM or 9:00 AM during the winter months

Standards:

• Erg: 7:25 ltw; 7:10 open; 6:25 ltw.; 6:10 open
• Water: 8:10 ltw.; 8:00 open; 7:15 ltw.; 7:05 open

Erg Tests: Three 2k; 6k; 10k Tests from September until March 2009 (Dates on Sheet 2)

Lactate Testing: One Lactate Test per 12 weeks included in cost to measure AT performance
progress.

Weight training: Athletes will work to become familiar with "Strength Training Plans 1,2,3,4: being able to perform progressively; Bench-Pull Test and Squat Test at the beginning and the end of winter training

Camps: Training Camp 2 weeks in March 2009

Costs:

• $600 Winter Training: September 2008 to March 2009 at GMS- includes PTP
• $300 "Personal Training Plan User" (PTP): September 2008 to March 2009
• $450 "PTP User" includes attendance at Training Weekends at GMS: September 2008 to March 2009
• $850 HPS Training Group: April to August 2009

Applications: Please e-mail rowing resume to gmsrowingcenter@sbcglobal.net copying gmansystems@earthlink.net and title it HPS Application.