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Rowing News – July Issue: Stretch Yourself – When selecting a stretching routine, consider the work ahead of you.

Everyone knows that stretching is an essential part of training, but for many people, their knowledge of the subject ends there. Is it best to stretch before or after training? How long should a stretch be held? These are simple but fundamental questions that every athlete should be able to answer. Here’s a hint: It all depends on the type of stretching you’re doing and what you want to accomplish.
Athletes have two unassisted stretching methods to improve flexibility: static and ballistic. Static stretching is the most common method for improving muscle flexibility; ballistic stretching helps improve mobility. Selecting a technique depends on whether you are just warming up or are looking for more permanent changes in your flexibility. You also need to consider the intensity of the activity taking place immediately following your stretching routine.
To perform a static stretch, which is most commonly used as part of a warm-up routine, isolate a muscle group or groups and apply a passive hold with multiple repetitions. Typical holds last between three to five seconds and are repeated five to 10 times.  Longer-duration holds of 30 to 60 seconds are better performed away from training and are best suited to those looking to make permanent changes in joint flexibility. Long-duration stretching is done daily for five minutes or longer per extremity and performed on both sides of the body. Recent studies have found that long-duration stretching significantly reduces maximum strength. Because of this, it makes more sense to do short-duration stretches prior to hard training or racing to ensure that your peak muscle performance is not compromised. Save the longer stretches for less intense training sessions or another time altogether.
Ballistic stretching is another self-stretching method that athletes use prior to training and competition. It’s practiced by moving in and out of the hold position in 1:1-second cycles for one minute. The research has shown that while the ballistic method is not as effective as the static technique in increasing flexibility, it does not negatively affect maximum strength and is better before maximum-effort bouts of exercise. One potential drawback, however, is that it is more likely to produce muscle soreness than static stretching.
Stretching is used as a warm-up activity to help improve athletic performance, reduce the risk of injury, and help reduce post-exercise muscle soreness. It can also be used to create long-term adaptations in joint flexibility. Regardless of your stretching method of choice, though, be sure to increase your core temperature by performing a cardiovascular exercise such as running, biking, or erging five to 10 minutes beforehand. Daily sessions of long-duration stretching (30 to 60 seconds) have been shown to induce more permanent changes in flexibility and are done away from maximal-effort bouts, while short-duration (three to five seconds of up to 10 reps) or ballistic stretches are better suited as a warm up before aggressive training.
When you are looking to create permanent changes in joint range of motion, make sure you are stretching daily—several times per day if possible—and are willing to make it a part of your normal routine for months or even years.  Short-duration stretches are great for warming your body up, but keep in mind that the changes to your joint range of motion are temporary.

St. Joe’s Prep Advances to Quarter Finals at the 2010-Henley Royal Regatta

St. Joe’s Prep won its second round race today at the 2010 Henley Royal Regatta by 2 3/4 lengths beating The Hampton School Crew from England.  They advanced to the quarterfinals and will face the Melbourne Grammar School, Australia tomorrow at 6:20pm GST.  Yesterdays results from the first round were covered by the Philadelphia Inquirer click here for more on that story

Summer – Body Balance and Strength Training Clinics for Rowing

Join 3-time Olympian, 4-time World Champion Coach Kaehler For a Unique Body Balance and Strength Training Clinic

Where:         Transcend Sports Training Facility – Wrightstown, PA

When:         Clinics:

Clinic  1:  June:  19-20   – CLOSED

Clinic 2:  July 24-25  – Closed

Clinic 3: July 31 – August 1

-  Other dates are available for teams or groups who would prefer other days!    

Ideal for and athletes of all levels of experience who want to take their rowing to the next level.

Coach Kaehler is now offering this unique clinic to athletes of all levels.  This two day clinic will teach you how to integrate Body Balance principles to your rowing and strength program, and features one-on-one sessions, as well as a hands-on, and two group seminars on Kaehler’s Body Balanced approach to strength training.   This clinic includes Coach Kaehler’s unique Body Balance Evaluation, Strength Training for Rowers Clinic, analysis of your rowing, and a copy of the BRONZE LEVEL  8-Week Training program!!

See why coaches from leading high schools and colleges, including Northeastern and Harvard, have made Coach Kaehler’s clinics a must for their training programs.

Each clinic is limited to (4 )participants so sign-up now!!!!

This clinic includes:

Body Balance Structural Evaluations (individual sessions)

Understanding and correcting your specific flexibility and strength imbalances is essential to helping you achieve a long, powerful, and balanced rowing stroke.  These one-on-one sessions include Coach Kaehler’s comprehensive Body Balance Structural Evaluation, followed by a personalized program of easy-to-follow exercises that address and correct each of your structural issues.

Body Balance helps athletes row more powerfully and avoid injury by shifting stresses of the rowing stroke toward proper support muscles, and away from your low back and other joints.

Use this simple, but highly effective system to improve your performance and enjoy rowing to your potential!

Strength Training for Rowers

This all-day clinic is spaced out over Day 1 and Day 2, and will help you better understand how Body Balance is essential to achieving athletic success in rowing.  Learn how to identify and easily correct common rowing imbalances to improve your rowing performance.  Then learn how to apply Body Balance principles to your strength training program to make it far more effective.

This hands-on, intensive clinic includes:

• Day 1 Power Point: Includes a presentation on anatomy and structural imbalances as they relate to rowing, as well as detailed information on how imbalances affect rowing and lifting performance.

• Day 2 Power Point: This presentation outlines the bio-mechanics of strength training and rowing, and you will learn how specific strength training techniques can improve rowing performance by helping to restore body balance.

• Strength Training: Hands-on review of bio-mechanics and correct lifting techniques in the gym.  With class participation, Coach Kaehler explains key points, and demonstrates safe and effective exercise instruction.

• Hands-on instruction: Coach Kaehler shows how to identify an athlete’s inflexibility, and explains why it will limit rowing performance.

• Hands-on instruction:  How to perform basic stretching techniques that improve rowing mobility and performance.

• Participation on the ergometer and weights:  Coach Kaehler demonstrates specific exercises that directly link strength training to the rowing stroke.

• A copy of Coach Kaehler’s comprehensive Power Point presentation.

This clinic sets a strong foundation for effective strength training programs, and removes the myths concerning its safety.

Coach Kaehler provides hands-on, individualized coaching instruction.

Therefore class size is limited to only 4 participants for the all-day clinic.

Schedule for the Body Balance – Strength Training Clinic for Rowers  Clinic

Day 1:

7:30 –       9:00 am -            Body Balance Lecture

9:15 –      10:00 am-            Individual Evaluation – Athlete #1

10:00 -     10:45 am              Individual Evaluation – Athlete #1

10:45 –    11:30 am             Individual Evaluation – Athlete #1

11:30 –    12:15 pm               Individual Evaluation – Athlete #1

2:00 -       3:00 pm               Group Corrective Exercise Review

3:00 -       4:30 pm               Strength Training Session # 1 (Applying Body Balance Techniques)

Day 2:

8:30 –      9:30 am**        Rowing on the Ergometer –Body Balance and Strength Correlation

9:30 –      11:00 pm          Strength Training Lecture – Body Balance Correlation

12:30   -   1:30 pm            Hands on review of proper lifting bio-mechanics

1:30 -      3:30 pm             Strength Training Session # 2

3:30 -      4:00 pm             Review of concepts

* Option exists to row on the water in a 4X if all the athletes can scull.

**Each participant receives a copy of Coach Kaehler’s BRONZE LEVEL 8-Week Training program.

SIGN-UP NOW ($ 695)  for this unique event!!!  Each Clinic is limited to (4) participants!!

July 31- August 1, 2010 – Body Balance and Strength Training Clinic – Wrightstown,PA

Body Balance and Strength Training Clinic -  Two day clinic includes: An Individual Body Balance Evaluation with corrective exercise instruction coupled with my Strength Training for Rowers Clinic, and rowing assessment and instruction on the ergometer.

Sign-up Now!!!  Contact Coach Kaehler for more information.

July 24-25, 2010 – Body Balance and Strength Training Clinic – Wrightstown, PA

Body Balance and Strength Training Clinic -  Two day clinic includes: An Individual Body Balance Evaluation with corrective exercise instruction coupled with my Strength Training for Rowers Clinic, and rowing assessment and instruction on the ergometer.

Sign-up Now!!!  Contact Coach Kaehler for more information.

Summer – Body Balance and Strength Training Clinic for Rowers – Bucks County, PA

Where:           Transcend Sports Training Facility, Bucks County PA

When:             Clinics  – June 19-20,  July 24-25, and July 31- August 1

Ideal for and athletes of all levels of experience who want to take their rowing to the next level.

Coach Kaehler is now offering this unique clinic to athletes of all levels.  This two day clinic will teach you how to integrate Body Balance principles to your rowing and strength program, and features one-on-one sessions, as well as a hands-on, and two group seminars on Kaehler’s Body Balanced approach to strength training.

See why coaches from leading high schools and colleges, including Northeastern and Harvard, have made Coach Kaehler’s clinics a must for their training programs.

This clinic is limited to 4 participants for each session, so sign-up now!!!!

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