HOW MUCH AND HOW OFTEN ?

Age Group	Number of Coached Sessions per week	Content and breakdown of sessions	Comments
J11	No more than 1	Skills & technique	Short sessions based on time on the water, rather than distance covered.
J12	No more than 2	Skills & technique
J13	No more than 3	2 water 1 land Skills & technique	Remember that they have other activities that they participate in, such as music, scouts and other sports.
J14	No more than 4	2/3 water 2/1 land Skills & technique
J15	Between 4 and 6	4 water 2/1 land training. This may include weight lifting technique only. Please ensure that as a coach you are qualified to teach weight lifting.	Again keep the sessions short, they get tired and cannot concentrate for long periods.
J16	Initially 6 Ultimately 8	4/5 water 2 strength training 2/1 cross training Still learning how to train properly.	This is a big year academically as the athlete meets public exams for the first time.
J17/18	Initially 7 – 8 Ultimately if involved in a GB team they must be capable of training 10 – 14 sessions	7/8 water 2/3 strength training 2/3 cross training One day a week should be OFF. Should be developing good base endurance & strength. Some sessions can be short such as a 30 minutes ergo @ rate 20.	10 – 14 sessions per week must be taken in the context of a GB team in a training camp environment where they have no other distractions other than rowing.
A J17/J18 who makes the Junior World Championship Team or Coupe de la Jeunesse Team has to be capable of training 2 – 3 times per day for a week at a time. They have to be capable of doing a 20km UT2 outing. But between sessions they will have the opportunity to get the correct rest, recovery and food intake.

DO NOT FORGET REST AND RECOVERY!