🔥 HIGH SCHOOL

CREW (ROWING) 🔥

STRENGTH & PERFORMANCE PROGRAM

🚨 Built specifically for High School Crew athletes
🚨 Designed to improve performance, reduce injury risk, and build real strength

💥 WHY THIS MATTERS (AND WHY MOST ROWERS ARE MISSING IT)

Let’s be honest…

Most crew athletes are:

• Rowing and training on the erg constantly

• Building endurance… but NOT building the strength behind it

• Relying on volume instead of physical development

That’s a problem.

Because rowing demands:

• Full-body strength

• Explosive leg drive

• Core stability and control

• Upper-body pulling strength

• Joint durability under repetitive load

Without strength training, you’re limiting performance—and increasing injury risk.

👉 Stronger rowers don’t just last longer…
They produce more power per stroke, improve efficiency, and stay healthier throughout the season.

💪 INTRODUCING: THE 13-WEEK PERFORMANCE SYSTEM

This is NOT random workouts.

This is a progressive, structured strength and conditioning program built specifically for crew athletes.

✔️ 3 structured 4-week training cycles
✔️ 3 workouts per week
✔️ 13th week dedicated to full recovery and reset

Each phase builds on the last:

• Cycle 1: Foundation & movement quality

• Cycle 2: Strength development & control

• Cycle 3: Power, endurance & performance transfer

🎯 BOAT ROLE–SPECIFIC TRAINING (BUILT FOR HOW YOU ROW)

Crew is not one-size-fits-all.

A power-focused rower should NOT train the same way as a technique-focused rower.
Different boat roles and athlete builds require different approaches.

That’s exactly why this program is customized based on the athlete.

When you enroll, you will identify your role, strengths, and goals, and your program will be structured to match your demands.

Programs are adjusted based on:

• Power vs endurance needs

• Strength and technique balance

• Movement efficiency

👉 Goal: Build strength, power, and efficiency specific to how YOU row

📱 THIS IS ALL DELIVERED THROUGH THE LIFESTYLE EVOLVED APP

This is where this separates from everything else.

You’re not just getting workouts—you’re getting a full system:
✔️ Step-by-step workout guidance
✔️ Exercise demo videos with written instructions
✔️ Exact sets, reps, and rest periods
✔️ Built-in progression so athletes improve safely

🍎 NUTRITION THAT SUPPORTS PERFORMANCE

No guessing. No extremes.

✔️ Personalized meal plans
✔️ Whole-food, performance-based nutrition
✔️ Fueling for energy, recovery, and endurance

📊 TRACKING & ACCOUNTABILITY

✔️ Progress tracking
✔️ Goal setting
✔️ Habit tracking
✔️ Built-in structure to stay consistent

🧠 RECOVERY, MOBILITY & INJURY PREVENTION

✔️ Mobility and flexibility work
✔️ Recovery protocols
✔️ Stress and sleep support

Because performance isn’t just about training—it’s about recovering properly too.

👨‍👩‍👦 FOR PARENTS: THIS IS THE DIFFERENCE

This program is designed to:

• Build stronger, more resilient athletes

• Reduce injury risk (especially lower back, hips, and shoulders)

• Improve confidence and performance

• Teach proper training habits early

This is long-term development, not short-term burnout.

💰 EXCLUSIVE COMMUNITY PRICING

Regular Price: $299
🎉 Local Resident Athletes: ONLY $199!!*

(Haddon Twp, Haddonfield, Haddon Heights, Collingswood, Audubon, Oaklyn)

That’s a HUGE 33% OFF for a fully structured 12-week (plus 1 Recovery Week) performance program, with LIVE access to professionals!

🗓️ SCHEDULE

Crew is a year-round sport—and training must match the phase of the season.

👉 Recommended Use:

• Off-Season: Build strength, power, and movement quality

• Pre-Season: Increase power output and rowing efficiency

• In-Season: Maintain strength and reduce fatigue

• Post-Season: Recover, reset, and address weaknesses

💡 Why this structure works

Most athletes make one of two mistakes:

• They only row without building strength

• They stop training during the season and lose performance

This program eliminates both.

It’s structured to:

• Progress safely through all phases

• Build strength → then power → then performance

• Maintain performance when it matters most

• Finish with proper recovery so athletes feel strong—not worn down

🚀 BOTTOM LINE

If your athlete wants to:

• Generate more power

• Improve endurance

• Move more efficiently

• Stay healthy

This is how it happens.

Not more rowing volume.
Not more random training.

A real system that builds real rowers.

🔥 SPOTS ARE LIMITED — GET STARTED TODAY 🔥
👉 Your development is built year-round—not just during the season.

PURCHASE BELOW!

IMPORTANT: Every single program is CUSTOMIZED! This means we will need a few days to review your answers and develop your athlete’s perfect program. Programs are ready within 3-5 business days.