The RowHQ library / Coaching
The Club
Session Library
A clear plan for your next session.
Room to coach the crew in front of you.
77-page PDF + editable CSV plans / Digital download
For the coach planning the outing
Choose the work.
Know what to watch.
Each session has a purpose, a timed sequence and a visible result to look for. Pick a card, adjust the dose and keep your attention on the rowers.
For volunteer and club coaches working within their competence. Includes novice, junior and masters adaptations, with prerequisites and safety notes on each card.
- 01Prepare one useful focus
Check the aim, level, equipment and conditions before choosing the session.
- 02Deliver a clear sequence
Warm-up, main work, recovery and cool-down are included in the total time.
- 03Notice the response
Use two short cues and an observable success check. Adapt when the crew needs something different.
Actual pages from the PDF
One session. One readable page.
Open either preview to read it at full size. Every card follows the same structure, so the aim, timing and coaching points are easy to find.
Your download
A reference you can print.
Plans you can adapt.
- 77-page PDF
- 52 session cards, visual section breaks, a fillable planning worksheet and clickable navigation. Save your own notes in a form-capable PDF reader.
- 4 CSV files
- The complete library, winter and summer 13-week examples, and six learn-to-row sessions.
- Cheat sheet
- A separate one-page coaching reminder for preparation, observation and review.
- Instructions
- Using Excel or Google Sheets, plus mapping squads, types and dates in RowHQ.
- 10 drill cards
- The seven-page illustrated sample is included in the full ZIP too.
Try ten drills first.
Print the seven-page sample, check the body diagrams and choose a suitable drill for your next supervised session.
Before you buy
Fit it to your club.
Do I need RowHQ to use this?
No. Use the PDF on its own, or edit the CSV files in Excel or Google Sheets. RowHQ customers can also use the existing training-plan importer. A RowHQ subscription is not included.
What do the winter and summer blocks contain?
Each example has 13 weeks with three selected sessions per week, plus adjustment notes. They reuse cards from the 52-session library. They are alternatives for established adult club rowers, not a combined programme or a default junior schedule. Match training to competence, recent workload and conditions.
Will the CSV set up my club automatically?
You must map active squad and session-type names, choose dates and review the import. Calendar duration comes from your RowHQ templates, or a 90-minute default. Check and adjust end times. Reimporting blank-reference rows can create duplicate sessions.
Does this replace a coaching qualification?
No. It supplies original session examples and practical coaching prompts. It does not replace supervised learning, coaching competence, medical advice or your club's safety arrangements. Land sessions state when qualified strength supervision is needed.
Which edition will I receive?
This shop supplies the UK edition in UK English. The US and Canadian shops supply the US edition. Other shops supply the UK edition. Each includes matching PDFs and CSV files. It is not a country-specific rules manual. Follow Rowing New Zealand, your waterway authority and your club's current requirements.
Can our coaching team share it?
The pack licence allows use within one rowing club, including printing cards and adapting plans for its coached sessions. Do not resell it or publish the paid pack online. The ten free drill cards may be shared intact with attribution.
How is it delivered?
After payment is confirmed, download the ZIP from the confirmation page or the link sent to your checkout email. The link lasts seven days. Save your copy to keep it. Contact support@rowhq.app if you need a fresh link.