Zone 7

Athlete Centred, Performance Focussed, Data Driven http://www.timhjrogers.com/zone7/



About Rowing Resources Kayak Resources Tim HJ Rogers Articles Jersey Sport

Welcome

British Rowing Resources

2023-British-Rowing-Rules-of-Racing-v1.pdf 10/07/23
BR_Go_Row_A4_500m_Beginner_Training_Plan_P3.pdf 28/11/21
BR_Go_Row_A4_Advanced_Training_Plan_P3-6.pdf 28/11/21
BR_Go_Row_A4_BRIC_Training_Plan_P3-1.pdf 28/11/21
BR_Go_Row_A4_Beginners_Training_Plan_P3.pdf 28/11/21
BR_Go_Row_A4_Intermediate_Training_Plan_P3-6.pdf 28/11/21
FISA_Club_training_program_English.pdf 21/10/20
L2-Award-in-Coaching-Rowing-Sessions-QS-V2-310518.pdf 28/11/21
Resource 2021-RoR-210310.pdf 22/09/21
Resource BR_Go_Row_A4_500m_Beginner_Training_Plan_P3.pdf 22/09/21
Resource BR_Go_Row_A4_Advanced_Training_Plan_P3-6.pdf 22/09/21
Resource BR_Go_Row_A4_BRIC_Training_Plan_P3-1.pdf 22/09/21
Resource BR_Go_Row_A4_Beginners_Training_Plan_P3.pdf 22/09/21
Resource BR_Go_Row_A4_Intermediate_Training_Plan_P3-6.pdf 22/09/21
Resource British_Rowing_Club_Management_Guide_115pp_v5WEB_72ppi.pdf 22/09/21
Resource Indoor Rowing c2_training_v2.pdf 22/09/21
Resource Introduction to Sports Biomechanics.pdf 22/09/21
Resource Long term Athlete Development LTAD-2.1-EN_web.pdf 22/09/21
Resource Long-Term-Development-in-Sport-and-Physical-Activity-3.0.pdf 22/09/21
Resource Nutrition-Guide.pdf 22/09/21
Resource Regulations-1-September-2018.pdf 22/09/21
Resource Row-Safe-April-2017.pdf 22/09/21
Resource Rowing-A-Supporters-Guide-2017-v1.pdf 22/09/21
Resource Rowing-Health-2014-v1.3-Website.pdf 22/09/21
Resource The-Rower-Development-Guide-Explained-Slides.pdf 22/09/21
Director_of_Performance_Job_Description.pdf 28/11/21
Rower-Development-Guide-v11-051217.pdf 28/11/21
Handout Dynamic warm up exercises.pdf 12/07/20
Handout Equipment outcomes checklist.pdf 12/07/20
Handout GB Rowing Technique.pdf 12/07/20
Handout Nutrition Guide.pdf 12/07/20
Handout Setting up Sliding Seat equipment Factsheet.pdf 12/07/20
Handout Skill Development Handbook.pdf 12/07/20

Jersey Rowing Club Resources


Handout Cox Guide on Marks and Bouys.pdf 12/07/20
Handout Cox Guide on Tides and Streams.pdf 12/07/20
JerseyRowing.com/training-guides/
Handout Jersey Rowing Club Drills.pdf 12/07/20
Race Marks May 2021. bearings and distances.pdf 17/01/22
Race Marks May 2021. bearings and distances.xlsx 17/01/22

Zone7 Rowing Resources

Session Plan (Session001 3k Tour).pdf 28/11/21
Session Plan (Session002 Harbour 500m).pdf 28/11/21
Session Plan (Session003 Baleine 2ks).pdf 28/11/21
Session Plan Template (Zone7 Rowing).pdf 28/11/21
Zone7 Courses for Intermediate and Advanced Rowers.pdf
Zone7 Athlete Testing.pdf 17/12/21
Zone7 GB No1 Ladies Team Rowing Training.pdf 22/09/21
Zone7 Heart Rate and Effort.pdf 10/10/21
Zone7 Masters 50 Rowing Programme 2022.pdf 19/01/22
Zone7 Pace Comparison Table.pdf 22/09/21
Zone7 Performance Roles and Organisation.pdf 22/09/21
Zone7 Personal Performance Plan.pdf 22/09/21
Zone7 Session Plan (Session001 3k Tour).pdf 28/11/21
Zone7 Session Plan (Session002 Harbour 500m).pdf 28/11/21
Zone7 Session Plan (Session003 Baleine 2ks).pdf 28/11/21
Zone7 Session Plan Template (Zone7 Rowing).pdf 28/11/21
Zone7 Speed Calculations.pdf 22/09/21
Zone7 Thoughts on a Rowing Course.pdf 10/10/21
Resource heart_rate_training_chart.pdf 22/09/21
Resource heart_rate_zone_training_ppt.pdf 22/09/21
Resource Man Overboard and Capsize Drills.pdf 10/10/21
Handout Rowing Session Plan Template.pdf 12/07/20
Handout 50 BodyWeight Excercises.pdf 12/07/20
Handout Cox Guide Tide-streams-around-Jersey.pdf 12/07/20
Resource HAGR Checklist.pdf 10/10/21

Zone7 Rowing Tools

Jersey Rowing Trip Form.html 17/05/23
Jersey Rowing Trip List.html 17/05/23

2024 Summary Guidance Sheets


Zone7 Buoys Scavenger Hunt.pdf
Summary Sheet 5k Rowing Programme.pdf
Summary Sheet Age Benchmarks.pdf
Summary Sheet Heart Rate Training.pdf
Summary Sheet Nutrition.pdf
Summary Sheet Rowing Drills.pdf
Summary Sheet Sark Rowing Programme.pdf
Summary Sheet Split Routines.pdf
Summary Sheet Strength and Conditioning.pdf
Indoor Rowing_Go Row Indoor Club Workshop.pdf
Indoor Rowing_BR_Go_Row_A4_Handout_P3111.pdf
Indoor Rowing_Classmodelshandout1.pdf

2023 Summary Guidance Sheets


2023-British-Rowing-Rules-of-Racing-v1.pdf
HIR Guide Beach Sprint Technical Manual.pdf
HIR Guide Beach Sprint Training Guidance.pdf
HIR Guide Fundamentals of Power UDD22.pdf
HIR_Image_Concept2 30 Benchmark.png
HIR_Image_Concept2 40 Benchmark.png
Training_1kBikeErgTest.pdf
Training_2000mRowingErgometerTest.pdf
Training_500mRowingErgometerTest.pdf
Training_5kRowingErgometerTest.pdf
Tim Rogers Coach / Mentor / Mediator TimHJRogers@gmail.com Phone 07797762051 WHAT COULD YOU ACHIEVE WITH A COACH/ MENTOR BY YOUR SIDE? Coaching is a process that aims to improve performance and focuses on the 'here and now' rather than on the distant past or future. Good coaches believe that the individual always has ideas and opportunities to resolve whatever is holding them back but understands that they may need help to define their goals, set their path, and achieve their success. Coaching is about listening, reflecting, asking questions and unlocking YOUR potential. AMPG Change Practitioner | BeTheBusiness Mentor | ICF Trained Coach | Mediation Practitioner | First Aid for Mental Health | Certificate in Applied Therapeutic Skills | 4 x GB Gold Medalist