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2K Erg Program – More Information

How to lower your erg score without spending all day training.

Just wanted to let you know about some new articles I just posted and how to improve your 2K erg using my 84-Day Training program.

Check out some new FREE  erg training suggestions I just posted on coachkaehler.com

Also, check out my 2k erg training recommendations on page 43 or the latest issue of Rowing News.

Are you struggling to get your 2k erg score lower?  Unexcited about having to go through the another long season of training not knowing if using the same training system  will give you the improvement you need?  Finding it hard to get the time to get the right amount of training in each week? When you have your entire training plan already laid-out it makes training efficient and fun.

• Master’s Rowers – will enjoy this effective yet time efficient program which will help you train at your best.   This program design has been used by many of my private clients with much success while at the same time it has been refined correcting any previous errors in design.  I am now offering my training techniques to everyone.
• High School Rowers – The 2K erg score is the gold standard to measure rowing physiology.  In fact college rowing coaches use the 2k as the door opener, it has become the SAT of rowing.
• Pre-Elite Rower – helps get you to the next level of training and racing by building a strong foundation

See how my 84-Day Erg Training Program will:

“PUT YOUR TRAINING ON AUTO-PILOT SO YOU CAN FOCUS ON YOUR ACADEMICS, FAMILY, and FRIENDS!”

Hurry and purchase NOW!   The CRASH-B’s are only 101 Days from today!

Would like to improve your 2k erg score, while still being able to manage the rest of your life?  If you would like to have complete control and confidence in your 2k erg training program this winter, please keep reading.

Getting maximum improvement out of your training is easy if you have a comprehensive plan that covers the main areas that will lead to success on the ergometer.  Maybe it’s been a while since you felt strong on the erg.  Or, you may be in that happy minority that has done well on your 2k erg score, but still you are not where you want to be.   Most erg programs are designed for group training and do not address your individual deficits.

You see, success of reaching your true potential on the erg has a lot more to do with understanding what your real deficits are as an individual athlete, and then to start correcting them, and much more than just pounding out a bunch of meters each day.  After having done over 800 of my Body Balance Evaluations on athletes at all level (Olympic Champions to Junior Rowers) I have uncovered key areas that must be addressed not only to maximize your potential on the ergometer, but also to improve rowing strength and power and also to prevent or eliminate chronic training related injuries.  Your training must include these key corrective exercises that will not only improve your strength and power but also increase your erg prowess.  Let’s face it the erg is a strength/power machine or as I call it “the truth teller”.

Hurry and purchase NOW the CRASH-B’s are 101 Days from today!

Training on the erg is its own beast.  Over the years I have learned from my own mistakes on the pitfalls of improper training on the ergometer.  I also have helped numerous rowers return to pain-free rowing on the ergometer after running them through my Body Balance Evaluation Process.  The fact is the ergometer is the ‘truth teller” and the Concept 2 is unforgiving.  Injury rates are much higher on the erg than on-the-water because of the increased stress caused by no change of direction momentum on the standard Concept 2.  This program is challenging and is recommended only for those who are not completely dedicated to pushing themselves beyond their current limits.

This Powerful Training Program Includes;

• My Body Balanced Strength Training Program (you choose the appropriate level)
• My Dynamic Balance Training Warm-up program
• The erg program has weekly built-in training assessment workouts to track your current fitness level to make sure each workout is done at the correct intensity.
• Key Assessments and Drills which help improve your Body Balance
• Powerful Rest Periodization

Hurry and purchase this powerful 84-Day Training Program NOW!   The CRASH-B’s are only 101 Days from today!

YOU only have 17 DAYS to purchase this program and get its full benefit.

My proven 84-Day Program will get you the results you seek.  This program is ONLY recommended for those who are willing to train hard but efficiently.  You will PEAK on race day!

2k Erg Training Program – Winter 2011-12

2011-12 Winter Erg Camp – Transcend Sports Training Facility, Wrightstown, PA

Winter Erg and Strength Training

WHERE: Transcend Sports Training Facility, Wrightstown, PA (Please feel free to tour the facility).

WHEN: November 27th, 2011 – February 19th, 2012

SUNDAY SESSIONS (except holidays):

SESSION 1   -  ( 7:30 – 9:15am)

SESSION 2  – (9:15 – 11:00 am)

(7 spots remain)

This is the third year Coach Kaehler will be holding this comprehensive winter training camp.  This program is ideal for those wishing to improve their rowing strength and power, as well as improve on their current 2k erg.  The group size is limited to four(4) athletes per session, there will be two Sunday morning sessions.  The small group size will maximize coaching for each participant. To confirm please pay the $200 deposit that is refundable if someone replaces your spot or the camp does not reach three (3) participants.   Hurry and sign-up before this camp sells out.

COMBINATION OF ONSITE AND REMOTE TRAINING PROGRAMS (ERG PROGRAM INCLUDED):

Each participant receives the 12-Week Erg Program as part of this camp and will include all the training to be done during the week.  For those athletes participating in their club or school programs Coach Kaehler will modify the additional training each athlete will do.   Athletes will get both hands on coaching as well as a comprehensive ergometer training program along with the full strength training program both on-site as well as at home.

SUCCESS STORY:

“Now when I present myself to coaches, I feel like an athlete.

Not a junior rower” – Olivia McShea, 17, Peddie School    (full testimonial)

Coaching Sessions include;

• Review of proper strength and flexibility training

• Body Balance Corrective Exercise Training

• Proper Ergometer Technique Training

• Proper Race Warm-ups

• 2k Race Strategies

• Post- Training and General  Nutrition for Athletes.

2011-12 Winter Erg Camp  Price = $1585

DEPOSIT: $200 to hold a spot for the camp. 

HURRY AND SIGN-UP NOW!!  SPOTS ARE LIMITED!!

Wrightstown, PA

More Information…12-Week Head Racing Program

Hey just wanted to let you know I have a new 12-Week Head Race training program out.  It is the same system I used to help Michael Stolper win the Grand Master’s 1x at the HOCR and HOSR in 2008 and 2009 using nothing more than my training system.  Consistent, efficient, and well balanced training programs will lead to excellent results if the athlete simply follows through.  This unique program includes the main elements necessary to help you reach your maximum potential on race day.  I can tell you from personal experience, 2010 HOCR, that when you do not apply this powerful system you get lousy results.  Last year I over-committed myself to racing the Master’s 1x at the HOCR, and only trained on a sporadic basis where I skipped workouts and did not follow my own training program!  What’s the saying, practice what you preach, boy my head is still hurting from that race.  Anyway, if you are really committed to reaching a peak performance this fall on race day this program is for you.  All the planning is done all you have to do is execute.   The training portfolio is comprehensive and efficient so you can keep the rest of your life balanced and sane.

12 Week Head Racing Program:

I am excited to share with you the same training system that helped my clients win the HOCR and HOSR.  This new and unique 12-Week head race training program will maximize your training time and help improve your head racing results by giving you specific daily workouts that cover both cardiovascular and musculoskeletal components.  This 84-day program is designed with very specific rest periods that are necessary to reach a peak performance on race day.

The Training Portfolio Includes:

• 12- Week Rowing Program (specific daily workouts)
• Coach Kaehler’s – Dynamic Warm-Up Training Program ($17.95 value)
• Coach Kaehler’s – 12 Week Strength Training Program for Rowers (choose level) ($49 value)
• 8 -Key Drills and Assessments (Dartfish video analysis)
• Flexible number of (six to 10)-workouts per week

**This is a CD (500MB) product and is mail order only.

To get the maximum impact this program is viable for races that are scheduled on or after October 17^th, 2011.  If your race is prior to this date you will miss some of the 84 days of training.

Results vary based on individual commitment and level of skill.  This program is highly recommend to those who are willing to train hard and efficiently, willing to take-off on the designed rest days, and train a minimum of six sessions per week.

2011 Summer Sculling and Strength Training Camp

2011 Coach Kaehler’s Strength & Sculling Camps
Experience the joy of rowing in beautiful Bucks County!
Coach Kaehler
Olympian, World Champion,
Body-Balanced Conditioning Specialist

When:

Session 1:  July 11th – July 16th
Session 2:  July 18th – July 23rd

All sessions run from Monday through Saturday,  6:30am through 9 am.

Who:

Experienced rowers (one season minimum), aged 16 years and up.
Please note: This camp is limited to 4 rowers per session to optimize the coaching and learning experience for each participant.

Where:

Rowing Sessions: Core Creek Park, Langhorne, PA at the boathouse (M,W,F)
Strength Sessions: Transcend Sports Training Facility, Wrightstown, PA (T,Th,S)

Camp Includes:

•    Three Sessions on-the-Water
•    Three Sessions in the Gym.
•    Body Balance Evaluation
•    Individualized Body Balance Corrective Exercise Program
•    Biomechanical review of rowing stroke in the boat/ergometer
•    Sculling in 2x’s or 4x’s
•    Foundations of Strength Training Technique
•    Eight (8) week Strength Training Program Included
•    Power Point™ Presentation on Body Balance

Time Commitment:

Sessions will run from 6:30 to 9:00 am.  Times may vary based on weather or schedule conflicts.  Athletes are expected to be on time, and picked up right after practice.

What to Expect:

Practices will be held both at the gym, and on the water unless conditions are not safe to row (lightening or heavy rain/flooding).  In the case of inclement weather, we may need to rearrange the schedule to accommodate weather conditions.
Each athlete will need to wear rowing or biking shorts to practice.  You must bring at least 64 oz. of drinking water to practice each day as there is no running water at the boathouse, Transcend however is a fully functional gym. Coach Kaehler will have additional water available.  Porta-Johns are available in the park.   Hats, sunglasses, and sun screen are strongly suggested.

Athlete’s Requirements:

Each athlete must pass a 100yd swim test which is witnessed and signed by a local swim club.   Parents must sign the US Rowing Waiver (provided), and participants are suggested to become members ($45/yr) of US Rowing.  This is a true team sport, therefore we expect all athletes to show up on-time for all sessions unless they are sick, or have an excused absence.  If an athlete has more than two excused absences he/she might not be permitted to continue.
This camp is for experienced rowers.  2k /6K erg scores must be submitted to determine the training level of each athlete.

Body Balance Evaluation:

Each participant will receive a 35 -40 minute Body Balance Evaluation to identify each athlete’s specific flexibility and strength imbalances.  Corrective exercises will be taught in a group session.  Everyone will receive his or her own specific corrective exercise program.  Evaluations will be done during the first week of the camp.  Time slots for the evaluations will be posted prior to the camp.

BCRA Launch/Dues:

Practices will be run by Coach Kaehler unless otherwise noted.  The launch will have (4-8) US Coast Guard approved life preservers on board depending on how many athletes are on the water.
Athletes will not have to join the BCRA for this summer camp.  If participants choose to continue rowing at BCRA beyond this, they will need to become members.

Program:

This experienced sculling camp is limited to four (4) participants per session.   This is designed to teach athletes how to develop power and strength to their rowing stroke.  Strength training sessions are designed to develop maximum rowing strength.

Cost:

$1,250 per athlete, payable to “Coach Kaehler, LLC”.   Row both sessions for $2250
Please contact Coach Kaehler to receive the application for the camp.
A non-refundable $100 deposit is required to secure your spot.  Full payment is due 30 days prior to the start of your session.  Fees include; – camp tuition, weekly membership to Transcend Sports Training facility, and an individual Body Balance Evaluation.

Please contact Coach Kaehler to receive the application for the camp.

Pay Pal – $100 Deposit

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Please indicate the session you would like to attend.

Dynamic Balance Training Clinics

Dynamic Balance Training: Instructional Program

This 3-hour program includes a 60-minute Power Point presentation that focuses on the basics of body balance and how it relates to rowing.  The presentation is followed by a hands-on instructional session where the key “foundation” or “core” exercises are properly instructed and performed by each participant.   Hand books will be given out that include a copy of the power point lecture, as well as pictures and text on how to do key body balance exercises.

• Power Point Lecture on “Body Balance”
• Understand what the “core” really is, and how to train it properly!
• Review of basic anatomy and function as it relates to “Body Balance”
• Hands-on Instruction on proper “Body Balance” exercise techniques
• Understanding of key principles of the “Dynamic Body Balance System”
• Improve your power, strength, and balance and  incorporate it into all of your training
• Dynamic Balance Training significantly reduces the risk of training related injuries!

This program can be done in groups of 5-8.  For teams this can be done as a one or two day event depending upon the amount of athletes.  This Dynamic Balance Training system has already been utilized by a number of top college programs.

Contact Coach Kaehler for more details!

Body Balance – Email Special Pricing

This is a limited time offer.

• March 5th Alexandria, VA –  SPECIAL PRICE  – $ 319  (regular price $379)
  

• March 18-19th,  Seattle, WA -  SPECIAL PRICE     $319  ( regular price $379)
  

Once you make your purchase please contact Coach Kaehler to confirm your desired time slot.

CONTACT COACH KAEHLER

Please email me:  coach@coachkaehler.com

Get-ups – Dumbbell

DEAD LIFT

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