How to get recruited for Division 1?

Question
QUESTION: Hi:
My son is a Junior in High School and is determined to be recruited to row in Division 1.  He is the right size, is definitely motivated and is already talking (via email) to a good number of coaches.  He has a sub-6:30 2k time.  He's wondering what is the range of acceptable 2K times and what would be a slam-dunk 2K time for a premier D1 program - if there is such a thing.  Any other hints as to how to further his chances of being recruited would be most welcome. Thanks!

ANSWER: Hi Fire:  Good question.  Here are a few things to consider:

1) Erg Times.  Here is a link to the Open Men's (i.e., College)results of this year's CRASH-B Sprints, considered to be the premiere indoor erg competition:

http://www.crash-b.org/cb2008/results/event01.html

As you can see, your son is already in the middle of the pack compared to other college rowers.  Assuming his time lowers, he will be above average among college rowers with respect to Concept II erg times.  If you want to get a college coach's full attention, I would say 6:15 is a scholarship-worthy time for a major crew program.

However, as I always caution people: While CII erg times reflect a positive correlation to potential to make a racing shell go faster, it is NOT a 100% lock.  I've known rowers who had incredible erg times, but had bad habits that cannot affect an erg score but could be disastorous on the water.  

Also consider that most colleges use a different type of ergometer machine that is much harder to score well.

2) Division 1 Rowing: Technically, there is no D1 crew.  It's very subjective which schools are good and not so good in crew.  Powerhouse Football schools like Michigan and Florida have modest crew teams.  Ivy League schools and so called DIA or DIII schools like Northeastern, Marietta, and Dowling College are among the best programs in the country.  Even my alma mater, Temple, is a laugh on the football field, but has been one of the best crews in the country for years.  

Generally, any Ivy League school offers a very competitive rowing program.  The EARC schools consist of the Ivys, Navy, Wisconsin, Northeastern, Rutgersand a few others.  That's probably the closest to D1.  The Pac-10 has a lot of very strong crews that compete on the West Coast; Washington and Stanford are the best.  All other schools mostly race at what's called the Dad Vail Rowing Association.  These schools culminate their season at the Dad Vail Regatta, held in Phildelphia in early May.

My recommendation is to target some schools that appeal to your son based on locale, academics, social environment, etc. and research those schools' crew programs for the best of his shortlist.  

3) Enhancing Recruitment: As I always tell people, Erg times are important but it's what you do on the water that truly counts.  Is your son on the high school varsity 8? Is he stroking the boat (makes him more desirable)? Has his crew had success in regattas? You might want to film your son in a race and send the footage to prospective coaches.  You should also consider getting your son into a summer rowing program to gain more experience in National rowing events.  Your son should also be comfortable at rowing from port and starboard side.  He may want to take up sculling and/or rowing in small boats like pairs; these boats will vastly improve his on-water skills.  After 6 months of rowing in a double scull and then going into an eight, it will feel like he's on a barge.

Hope this helps/AP

---------- FOLLOW-UP ----------

QUESTION: This was terrific. Thanks so much.  He raced in a single for the first time a couple of weeks ago and has raced doubles, fours and quades, so he is definitely getting the small boat/sculling experience.  He is shooting for an Ivy and, though a B+/A- student with a full load of honors classes, is not the 4.5 GPA 2400 SAT perfect student they normally take.  His coach now has told him he just needs to get stronger - he is still pretty slim for a tall guy - and he came home and said he has to do more weights.  Any recommmendations on weight training for rowers?  Thanks again for your very thorough answer!

Answer
Hi Again: With respect to lifting and rowing, any lifting routine is good as long as it doesn't lead to injuries.  There are basically 2 approaches your son can take:

Approach 1: Circuit Training with Nautilus, Universal, FitLinxx or Cybex
Advantages: Shorter workout than conventional weights; builds leaner muscle mass with higher endurance
Drawbacks: Won't give you the bulk and overall strength that free weights will; often involves memberships at health clubs

Approach 2: Free Weights
Advantages: The time-tested and proven method for gaining bulk and strength; Can be done at home or at the school gym, so it's more convenient
Drawbacks: Longer workout; some exercises (like squats) pose risk of injury if done incorrectly;

A third approach is to take a blended aproach: You can use a mix of free weights and machines.  Here's a routine I used to use:

Monday/Wednesday:
Bench Press
Dumbbell Bench Press
Pec Deck Machine and/or Lying Flyes

Lat Pulldown machine
Power Cleans
Bent Dumbbell Rows or Seated Rowing Machine

Military Press or Press machine
Press behind neck

Tuesday/Thursday:
Squats (Use spotter and squat machine for safety)
Leg Press machine
Leg curl machine

Triceps Pulldown (on Lat machine)
Dumbbell Triceps raises

Barbell curl
Dumbell curl
Wrist rolls

There are lots of factors like how much weight and how many sets that your son should perform.  I suggest you look for a good web site or use google for more information on the specifics of each exercise and overall routines.  Many fitness sites will give you a custom routine based on your son's profile (but at a cost)

Regards/AP