Zone 7

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

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Zone7 Rowing

Rowing Resources, Tools & Training Guides

A curated coaching library for rowers, coxes, coaches and crews: technique, training, safety, programmes, testing, nutrition, race planning and club resources.

British Rowing Resources

Rules, training plans, coaching guidance, health, safety, biomechanics and long-term athlete development.

32 resources
  1. 2023 British Rowing Rules of Racing v110/07/23
  2. BR Go Row 500m Beginner Training Plan28/11/21
  3. BR Go Row Advanced Training Plan28/11/21
  4. BR Go Row BRIC Training Plan28/11/21
  5. BR Go Row Beginners Training Plan28/11/21
  6. BR Go Row Intermediate Training Plan28/11/21
  7. FISA Club Training Programme21/10/20
  8. Level 2 Award in Coaching Rowing Sessions28/11/21
  9. British Rowing Club Management Guide22/09/21
  10. Indoor Rowing Concept2 Training22/09/21
  11. Introduction to Sports Biomechanics22/09/21
  12. Long Term Athlete Development LTAD22/09/21
  13. Long-Term Development in Sport and Physical Activity22/09/21
  14. Nutrition Guide22/09/21
  15. Regulations 1 September 201822/09/21
  16. Row Safe April 201722/09/21
  17. Rowing: A Supporters Guide22/09/21
  18. Rowing Health22/09/21
  19. Rower Development Guide Explained22/09/21
  20. Director of Performance Job Description28/11/21
  21. Rower Development Guide v1128/11/21
  22. Dynamic Warm Up Exercises12/07/20
  23. Equipment Outcomes Checklist12/07/20
  24. GB Rowing Technique12/07/20
  25. Nutrition Guide Handout12/07/20
  26. Setting Up Sliding Seat Equipment12/07/20
  27. Skill Development Handbook12/07/20

Jersey Rowing Club Resources

Local coxing, tides, race marks, drills and club training guidance.

6 resources
  1. Cox Guide on Marks and Buoys12/07/20
  2. Cox Guide on Tides and Streams12/07/20
  3. Jersey Rowing Training GuidesExternal website
  4. Jersey Rowing Club Drills12/07/20
  5. Race Marks May 2021 Bearings and Distances17/01/22
  6. Race Marks May 2021 Bearings and Distances Spreadsheet17/01/22

Zone7 Rowing Resources

Session plans, testing, performance roles, heart-rate zones, speed calculations, safety drills and programme templates.

27 resources
  1. Session Plan 001 — 3k Tour28/11/21
  2. Session Plan 002 — Harbour 500m28/11/21
  3. Session Plan 003 — Baleine 2ks28/11/21
  4. Session Plan Template28/11/21
  5. Courses for Intermediate and Advanced Rowers
  6. Athlete Testing17/12/21
  7. GB No1 Ladies Team Rowing Training22/09/21
  8. Heart Rate and Effort10/10/21
  9. Masters 50 Rowing Programme 202219/01/22
  10. Pace Comparison Table22/09/21
  11. Performance Roles and Organisation22/09/21
  12. Personal Performance Plan22/09/21
  13. Speed Calculations22/09/21
  14. Thoughts on a Rowing Course10/10/21
  15. Heart Rate Training Chart22/09/21
  16. Heart Rate Zone Training PPT22/09/21
  17. Man Overboard and Capsize Drills10/10/21
  18. Rowing Session Plan Template Handout12/07/20
  19. 50 Bodyweight Exercises12/07/20
  20. Cox Guide: Tide Streams Around Jersey12/07/20
  21. HAGR Checklist10/10/21

Zone7 Rowing Tools

Practical forms and lists for trips and rowing activity planning.

2 tools
  1. Jersey Rowing Trip Form17/05/23
  2. Jersey Rowing Trip List17/05/23

2024 Summary Guidance Sheets

Shorter, practical sheets for rowing programmes, benchmarks, drills, heart-rate training, strength, nutrition and indoor rowing.

12 sheets
  1. Zone7 Buoys Scavenger Hunt
  2. 5k Rowing Programme
  3. Age Benchmarks
  4. Heart Rate Training
  5. Nutrition
  6. Rowing Drills
  7. Sark Rowing Programme
  8. Split Routines
  9. Strength and Conditioning
  10. Go Row Indoor Club Workshop
  11. BR Go Row Indoor Handout
  12. Indoor Rowing Class Models Handout

2023 Summary Guidance Sheets

HIR guides, benchmark images and ergometer testing resources.

10 resources
  1. 2023 British Rowing Rules of Racing
  2. HIR Beach Sprint Technical Manual
  3. HIR Beach Sprint Training Guidance
  4. HIR Fundamentals of Power UDD22
  5. Concept2 30 Benchmark Image
  6. Concept2 40 Benchmark Image
  7. 1k BikeErg Test
  8. 2000m Rowing Ergometer Test
  9. 500m Rowing Ergometer Test
  10. 5k Rowing Ergometer Test

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