The Yamsquad Playbook
The keys to train well on your own.
The Playbook gives you the keys to train really well — so you can build real speed, stay consistent and keep improving without needing anyone else in the room. No guessing how hard today should be.
The problem
Most training lands in the grey zone.
You know the feeling. The session was too hard to be easy and too easy to be hard. You were knackered afterwards, and nothing really changed. That's the grey zone — and it's where most rowers spend most of their week.
The Playbook puts every session in a real zone. Easy days are genuinely easy. Hard days have a job to do. And you always know which one you're in.
easy and steady
too hard to be easy
honest threshold work
too easy to be hard
race pace
Is your easy training actually easy?
Most grey-zone training happens on the easy days. Pop in your max heart rate and where you usually sit on a steady row.
What you get
Everything in it earns its place.
Here's what's actually in it, and why it helps.
The complete training manual
How I train my athletes, written so you can follow it on your own.
An 8-week block that builds
Six days a week, a proper easier week in the middle, and a re-test at the end so you can see the progress.
Sessions set for your distance
Pick 1k, 2k, 5k/6k or 30r20 and the hard sessions adjust to suit.
Your paces, worked out
One result in, and you know your Green, Orange and Red paces — and exactly where the grey zone is.
Fuel properly
A simple daily guide to how much to eat for the training you're doing.
Race day, sorted
Warm-up and race plan for any distance.
Prices
Pick the version that suits you.
The £99 version includes 12 months of the Yamsquad App, then £7 a month if you keep it.
The Playbook
For rowers who want the structure and will get on with it.
£49£69launch price
- The full Playbook, read online
- Pace and fueling calculators
- The 8-week block, set for your distance
Playbook + App Hub + 1-on-1 Stroke Review
For rowers who want me actually watching.
£99£129launch price
- Everything in The Playbook
- Every session in your App Hub calendar, so I can see how it's going
- A 1-on-1 stroke review — I watch your video and send tips and drills
Are you an existing 1-on-1 coaching athlete? Your access is automatically unlocked.
"Learn how to train well with the Playbook — and let me know how fast you go!"
Cam Buchan
Want more than the numbers?
Have a coach in your corner.
The tools tell you what. A coach tells you what to do about it. On Coached, your coach reads your sessions, changes the plan when life gets in the way, and you can message them whenever something comes up.