STRENGTH AND CONDITIONING

A core aspect of our rowing programme is Strength and Conditioning training which focuses on improving the athlete’s strength, power, endurance, speed, agility, and overall physical performance. Our S+C training regime involves a combination of resistance training (mainly bodyweight exercises, free weights, machines, resistance bands), cardiovascular exercise (e.g. high-intensity interval training (HIIT)), flexibility training, and rowing-specific drills or exercises to improve improve muscular strength, power, and endurance.

Our Strength and conditioning programme is conducted under the guidance of qualified strength and conditioning coaches who design and supervise the workouts. Our coaches assesses the athlete’s current fitness level, identifies areas for improvement, and designs a structured training plan to address those needs. Moreover, our sessions are fully inclusive, meaning that everyone will be given exercises based on their abilities, aspirations, strengths and limitations.

As from July 2023, all athletes who compete in the name of Club, irrespective of the abilities, are expected to engage on S&C programmes of their choice to improve their overall level of fitness and to ensure that they are in top form on the day of the competitions. The Club reserves the right not to allow an individual to compete in the name of the Club if she/he does not engage on such programmes.

Our Club’s S+C training sessions are held every Monday 7.30pm, at Dar tal-Providenza Gym and are run by our S+C coach Viktor Pokrasenko, Latvian, who trained Taekwondo ITF (full contact), full contact kickboxing, MMA, K1, JUDO for 30 odd years, lived in the UK for 20 years, qualified Level 3 in physiology and Anatomy, Diploma in Health & Safety and Management. Won British Kickboxing championships many times. Also represented Great Britain at the World championship 2015 in Spain. Viktor also offers 1-1 sessions and remote coaching to our members at a subsidised rate.

How to book

If you are new to our Club you are welcome to book your free session by clicking HERE.

Active athlete members can use this form to book their Mon sessions.

One-to-one sessions are booked directly with the coaches.

Memberships & Fees

Our registration as an athlete/rower with Siggiewi Rowing Club follows the protocol of Malta Rowing Association. We aim to keep costs for our members to the minimum and we operate on a “non for profit” basis. Please visit our memberships page for further details.