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Benefits of Strength Training

Transitioning indoors onto the erg has never been easier for me as it was after this past fall of rowing and your lifting program.  As I mentioned in our conversation yesterday the first recognition of improvement for me came during steady state workouts.  Every time I sat down on the erg, even if my legs were still sore from the previous days lift, I had confidence that I would be able to press out better splits than I had in previous years of training.  The intensity of the lifts was easily identifiable, however the compressed duration of the circuit method I felt that a high level of focus on the work at hand was able to be maintained.  That reality is the one that I feel provided the most impetus for physiological improvement.   I always had a clear idea of the benefits of the exercises (since so many of the movements mimic rowing) without the “brain fade” realized during most lifting programs.

Truth be told I never put much stake in “cross training” or “lifting” previous to this year.  I think the reason was simply that I had never been able to see results from long, slow, and often boring workouts in the weight room.  But in your workouts, with the rapid progression, and the ability to really exhort yourself throughout the condensed circuits, I found a platform from where I could maintain a high heart rate, exhaust my body nearly to failure, yet be able to recover efficiently enough to train on the erg, and water at the level necessary for the US National Rowing Team.

Winter  Erg scores compared to previous bests

October :  30 minute Erg Test @ 24 SPM

Average Split – 1:39.2 / 500 meters (previous best – 1:39.4)

December : 6K Erg Test Open Rating

Average Split – 1:36.1 / 500 meters, Total Time – 19:13 (previous best 19:23)

February:  2K Erg Test Open Rating

Average Split – 1:28.9 / 500 meters, Total Time – 5:55.8 (previous best 5:58.0)

Paul Daniels -  Men’s 8+  World Champion , 2005

Client Success: Michael Stolper

“I didn’t discover sculling until I was in my mid-thirties.  I rowed in the Head of Charles over the next 15 years off and on mostly as an “also rowed,” never breaking into the top 3 finishers.  Last year I finally came in 4th place but I was still a very distant 34 seconds out of first.   I was introduced to Bob Kaehler in June of ’08.  I was nursing a bad back and I had just 4 months to get myself ready for the Charles.  Bob did a full assessment of my strength, cardio and flexibility. Then he worked up a detailed plan that included stretches to rehabilitate my back and an exercise regimen to strengthen certain rowing specific muscle groups.  He also designed a day-by-day schedule of land and rowing workouts designed to maximize my race readiness for the Charles.   During the summer and fall he made adjustments to the program based on my progress and even worked around my busy family, business and travel schedules.  Throughout the process he never once seemed to doubt that he could help me overcome those 34 seconds.  By race day he had completely transformed my approach to racing:  he brought my stroke rating up over 15%; dramatically increased my flexibility at the catch; and, gave me the endurance to sprint the last quarter of the race.

I went to Boston the underdog behind a former Olympic Medalist, a former U.S. National team member and a Crash B hammer winner.  All three of them had long and successful rowing careers with multiple head race wins including the Charles.  In contrast, I had never won a major head race in a single.  Nevertheless, I won the Charles by 5 seconds and was decisively faster than the entire field in the final quarter of the race.  When I saw Bob after the race he didn’t betray even a hint of surprise.  Besides getting married and having four girls, I can’t recall a more satisfying experience in my life than winning the Charles and I don’t believe I could have done without Bob’s help.”

Individual Evaluation Services

Body Balance – Structural Evaluation – Contact for more details!!  ($379)

Gift Certificates are Available

The Coach Kaehler  Body Balance Evaluation

Whether you’re a junior or masters athlete, a novice or an elite rower, you need an ideal body balance of strength and flexibility to help you train toward your athletic goals.

In line with the Kaehler Approach to training, I have developed a structural evaluation that helps me determine imbalances in the strength and flexibility of your musculoskeletal system.  Reducing these imbalances will reduce your risk of injuries, and enable you to train harder and more efficiently.

My evaluation approach has been developed over a 18 year period in a clinical environment, and has been used successfully on hundreds of athletes, including rowers, runners, triathletes, as well as many non-endurance sports, regardless of age and level of experience.  Once I have thoroughly examined your body for muscular and flexibility-related imbalances, I will provide you with an individualized corrective program which includes detailed written instructions and pictures.

Musculoskeletal Assessment - Upper Body

Musculoskeletal Assessment - Lower Body

Benefits

• Corrective Exercises are put in PDF format with pictures and text
• Contact Coach Kaehler about your corrective exercises and/or training injuries
• Discount on other Coach Kaehler Services

Click Here for the US Rowing Spotlight Video Description

**This price is valid within 25 miles of Holland, Pennsylvania.  Special packages are available on my Structural Evaluations at all of my  Training Camps.

On the Water Coaching -.

• 40 0r 60 minute sessions -  please contact for more information on pricing.

Coaching will be done from a single to maximize technique and drill demonstration.  Emphasis of each session is to identify your individual style of power application and then make on the water adjustments to improve your power application. Effective on water drills will be taught, and if necessary supplemental land exercises will also be provided.

Rowing Technique:

Assessment of Body Position

A full biomechanical analysis will be done on the movement of interest from the video you provide.  A careful analysis of sequencing of your extremities in relation to your trunk will be done to assist in correcting your technique.  Suggested drills and exercises will then be given to address individual movement errors.  Video analysis can be done on the ergometer or on the water.

Lifting Technique:

(email for information)**

Video analysis can also be done on lifting technique for desired exercise movements.

Happy New Year!

Resolve to get fit, maximize your performance, and make up those crucial seconds at the finish line.  Coach Kaehler is kicking off 2009 by getting ready for the upcoming, innovative Masters’ Training Camps being held  in Seattle, Washington and Orlando, Florida.  Preparations are also being made for an indoor camp located close to home  here in beautiful Bucks County, Pennsylvania.  Interested in hosting a dynamic, information packed camp for your club?  Contact Coach Kaehler today for details!

Two-Day Indoor Masters Training Camp

TIME     DAY 1  ( 5 Athletes Only)

6:30 -    7:45  am    Structural Evaluation – Slot # 1
7:45 -    9:00  am    Structural Evaluation – Slot # 2
9:00 -    10:15 am    Structural Evaluation – Slot # 3
10:15 -  11:30 am    Structural Evaluation – Slot # 4
11:30 -  12:45 pm    Structural Evaluation – Slot # 5

12:45 – 1:45    BREAK

1:45 -  3:00 pm    Group Srength Training Session
3:00 – 4:00 pm     Power Point Lecture on Strength Training and Injury Prevention
4:15 -  5:45 pm    Group Ergometer Rowing Session (connect strength training with rowing)

TIME     DAY 2  ( 5 Athletes Only)

6:30 -    7:45  am    Structural Evaluation – Slot # 1
7:45 -    9:00  am    Structural Evaluation – Slot # 2
9:00 -    10:15 am    Structural Evaluation – Slot # 3
10:15 -  11:30 am    Structural Evaluation – Slot # 4
11:30 -  12:45 pm    Structural Evaluation – Slot # 5

12:45 – 1:45    BREAK

1:45 -  3:00 pm    Group Srength Training Session
3:00 – 4:00 pm     Power Point Lecture on Strength Training and Injury Prevention
4:15 -  5:45 pm    Group Ergometer Rowing Session (connect strength training with rowing)

Harmful Food Oils

Any ingredient that has the word “partially” or “partially hydrogenated” in it can basically be considered toxic for healthy bodies. Often marketed as “trans-fats”, these types of oils, including partially hydrogenated palm oil and partially hydrogenated soybean oil, are usually found in many “man-made” processed foods, such as cookies, crackers, margarine, and salad dressings. These oils are chemically altered to prevent them from going rancid, thus extending their shelf life, resulting in cheaper prices for consumers and increased profits for food manufacturers. Be aware that tropical oils such as palm oil, coconut oil, grapeseed oil, and cottonseed oil may also be hydrogenated as well, and therefore, unhealthy food choices.

According to the book, Conscious Health, by Ron Garner, the process of hydrogenation destroys the enzymes, nutrients, and vitamins present in natural oils. Hydrogenated oils have been strongly linked to cardiovascular disease, diabetes, and other serious health problems¹ by lowering the body’s good cholesterol (HDL) and increasing its bad cholesterol (LDL).

For the conscientious athlete, it is much wiser and healthier to shop where natural, unprocessed foods are readily available, in places such as Whole Foods or Trader Joe’s, health food stores, and local farm markets. If you must shop at a conventional food store, pay close attention to the labels and look for organic or minimally processed foods without hydrogenated oils. Making healthier food choices today will benefit your healthy body tomorrow.

¹ Erasmus, Udo. Choosing the Right Fats. 2001. pp.10,11. http://alive.com

Three Day Camp Schedule

TIME     DAY  ONE (1)

5:30 -     6:30 am        Open
6:30 -     7:45 am        Structural Evaluation – Slot # 1
7:45 -     9:00 am        Structural Evaluation – Slot # 2
9:00 -   10:15 am        Structural Evaluation – Slot # 3
10:15 – 11:30 am        Structural Evaluation – Slot # 4
11:30 – 12:45 pm       Structural Evaluation – Slot # 5

12:45 – 1:45                  BREAK

1:45 -    3:00 pm         Structural Evaluation – Slot # 6
3:00 -    4:15 pm         Structural Evaluation – Slot # 7
4:15 -    5:30 pm         Structural Evaluation – Slot # 8

5:30 – 6:30 pm            BREAK

6:30 – 7:15 pm             MEET/GREET/REFRESHMENTS

7:30 – 9:00 pm            CAMP REVIEW/LECTURE

TIME          DAY( 2)

6:00 -     7:00 am          Corrective Exercise Review

7:00 -    8:30 am           GROUP #1   (5 people)   STRENGTH TRAINING

9:00 -    10:30 am         GROUP # 2   (5 people)  STRENGTH TRAINING

10:30 – 12:00                 BREAK

12:00 -   1:15 pm           Structural Evaluation – Slot # 9
1:15 -      2:30 pm           Structural Evaluation – Slot # 10

3:00 -     4:30 pm            GROUP # 1 (5 Rowers) erg water

4:30 -      6:00 pm            GROUP # 2 (5 Rowers) erg/water

6:00 -   7:30 pm               BREAK

7:30 -   8:45 pm              Structural Evaluation – Slot # 11
8:45 – 10:00 pm             Structural Evaluation – Slot # 12

TIME          DAY (3)

5:15 – 6:30 am                  Structural Evaluation – Slot # 13

7:00 – 8:30 am                GROUP # 2 (5 Rowers) erg/water

9:00 – 10:30 am              GROUP # 1 (5 Rowers) erg/ water

11:00 – 12:30                   GROUP # 2  STRENTH TRAINING

12:30 – 2:00 pm             GROUP # 1   STRENTH TRAINING

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