Navy Rowing

Question
Hi,
    I am a sophomore at a high school renowned for rowing so we have a pretty good coaching staff. I want to go to the Naval Academy and possibly row there. I am 5'6" and 115 pounds.. My 2k is 7:50. I know it isn't impressive and I am not in our top boats. What can I do to get better and more importantly, what 2k should I aim for to be able to row at Navy? Thanks.
-Gabe

Answer
Hi Gabe: First off, I applaud your decision to enter the Naval Academy.  I served 20 years in the Navy and knew many Naval Academy grads who were on crew.

The beauty of the Naval Academy is that every midshipman must compete in some form of athletics, even if it's just intramural sports.  So you'll have no problems getting on lightweight crew.  While your erg time is not the highest for someone your age (it's around the bottom 25% per the Concept II database).  But for your weight (there are coxswains heavier than you), it's quite good relatively speaking -- and will improve with more time and experience.

I'd say the best thing you could do is see if you can add about 15-30 pounds of muscle to your body.  To do that, you need a muscle-building weight lifting routine and an increase in your food intake with high protein foods.  The weight gain is also improtant since the Naval Academy has minimum weight standards for entrants (don't worry, the minimum for your height is about 110 lbs.)  

To get into the Academy, your grades are the most important thing.  The fact that you row will definitely be a plus.


Good Luck/AP