2011 Summer StrengthTraining and Power Clinics

March 9, 2011


New Camp!! 

2011 Coach Kaehler’s Strength and Power Development for Rowing

Learn  Effective and Proven Training Techniques from Coach Kaehler in Bucks County, PA
Olympian, World Champion,
Body-Balanced Conditioning Specialist



Experienced Rowers (one season minimum), aged 14 years and up.
Please note: This camp is limited to 5 rowers per session to optimize the coaching and learning experience for each participant.


Ideal for those who;

  • Want to Improve Your Strength and Power
  • Want to Avoid Training Related Injuries
  • Want a Program Designed to Improve Your Specific Strength and Flexibility Issues
  • Want Coach Kaehler’s Body-Balanced Approach to Getting Stronger and More Powerful!

At last, a complete, all-in-one approach to developing a sound and proven-effective strength and conditioning program to fit your personal needs, based on your individual Body Balance evaluation conducted by Coach Kaehler.

Coach Kaehler combines years of experience as an elite athlete, a musculo-skeletal specialist (PT and CSCS), and physiological professional, to share with you the same principles and techniques he teaches to top-level programs and athletes.

Ideal for athletes of all levels (high school, college, masters and elite).


  • Individual Body Balance Evaluations Conducted by Coach Kaehler
  • Individual Corrective Exercise Programs Based on Results of Evaluation
  • Strength Training Programs, Based on Individual Level of Experience
  • Integration of ‘Body Balance’ or ‘Core’ into Individual Strength Program
  • Instruction on Proper and Safe Lifting techniques by Coach Kaehler, a Certified Strength and Conditioning Specialist and Physical Therapist
  • Instruction on Power and Strength Development on the Erg

Enrollment in each camp will be limited to maximize individual coaching and instruction.

Don’t miss this chance to train with the best!


Week Day Sessions:

SESSION 1: June 20th – July 1st

SESSION 2: July 11th – July 22nd

All sessions  meet on Mondays, Wednesdays, and Fridays,   from 5:30 – 7:30 pm.

Weekend Sessions:

SESSION 1: June 24-26

SESSION 2: July 15-17

Weekend Schedule:

Friday PM

5:00 – 8:00pm  – Body Balance Evaluations

Saturday AM

7:00 – 8:00 am –  Body Balance Power Point Lecture

8:15 – 9:45 am – Corrective Strengthening Exercise Session

Saturday PM

3:30 – 5:30 –  Strength Session # 1 – Instruction on proper lifting mechanics, lifting safety, and correlation of strength training to rowing.  We will use the Concept 2  ergometers to connect strength training to rowing.

Sunday AM –

7:00 – 9:00 am –  Strength Session #2 –  Instruction on lifting technique.  Run through a lifting session.


Transcend Sports Training Facility, Wrightstown, PA (M,W,F) 5:30 – 7:30pm for Two Week Program.



Each participant will receive a 30 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.


Weekend Camp $575 per athlete, payable to “Coach Kaehler, LLC”.

Weekday Camp (2 weeks) – $750 per athlete, payable to “Coach Kaehler, LLC”.

Please contact Coach Kaehler to receive the application for the camp.
A partially – 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,  membership to Transcend Sports Training facility, and an individual Body Balance Evaluation.

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


DEPOSIT $100All camp sessions are limited to five (5) athletes



Proper “Core” Exercises can get you Back on the Erg, Pain-free! Rowing News Article

January 20, 2011

Indoor rowing can be a pain in the back. But it’s nothing that better core strength can’t fix.
By Robert Kaehler

“Because there is no change of direction on the ergometer, your muscular system is responsible for 100 percent of the energy that is required to change direction.”

One of the greatest things about rowing outdoors is hearing and feeling the water rushing beneath you on the recovery. The sudden increase in speed at the release is one of the most incredible and addictive sensations in our sport. There is none of this on the erg. Your trunk is dead weight every stroke—you stop the momentum into the bow, restart it as you head back to the catch, and repeat ad nauseum. Because there is no change of direction on the ergometer, your muscular system is responsible for 100 percent of the energy that is required to change direction from the finish to the recovery. On the water, that number is lower depending on how well you suspend your body weight through the drive and at the finish. The better your suspension, the less stress you place on your body. But the erg is the “truth teller.” It shows who has the internal tools (muscular strength) to handle the stress of the erg, and who does not, which manifests itself in lower-back pain.
Identifying your specific strength and flexibility deficits is best done in a one-on-one evaluation. However, there are several exercises you can do that can improve the strength you need to tolerate training on a standard erg. These include exercises that target the abdominal muscles and hamstrings and that strengthen the hip-flexion motion. You can improve abdominal strength by lying flat on your back with your legs straight, and then simply moving the trunk to an upright position (90 degrees or vertical). When your trunk is 45 degrees off the floor, try to place your low back in a straight position. You can change the intensity of this exercise by changing your hand and arm positions: having you arms reaching toward your toes is easiest; having them crossed behind your head is the most challenging. Once you can do 30 repetitions at the hardest level, start adding weight to the exercise.
You can improve hamstring strength with exercises known as bridges. Start by lying on your back with your knees bent and your feet flat on the floor, then raise your hips up off the floor in an effort to create a straight line with your shoulders, hips, and knees. Try holding this position for up to 10 seconds and then repeat up to 30 times. Make sure you keep your low back stable; if you experience stress in that area you are not engaging your supporting muscles correctly. Stop and seek proper instruction if that is the case.
If the bridges seem too easy, increase the degree of difficulty by placing your feet atop an exercise ball. You can perform the hip-flexion motion while on your back with your arms extended and secured to a solid object. Proceed by pulling your knees toward your elbows. When you do so, your trunk will curl up while your knees bend toward the chest. Once you are able to perform 30 repetitions of this exercise, you can either add weight to your ankles or try the same motion while hanging from a pull-up bar. Reducing stress on the passive tissue (discs and ligaments) of the low back while training on an ergometer is key to remaining healthy during training, and improving your trunk strength is the best way to achieve it.

Increasing Body Momentum - Drive

Muscular System Must Provide 100% Effort for Change of Direction - Standard Erg

Improving your Hamstring Flexibility

January 2, 2011

By Bob Kaehler

Have you ever complained that your hamstrings always feel tight?  No matter how much you stretch your hamstrings, they never seem to become more flexible?

Flexibility is a key factor in allowing you to get into the best body position at the catch, and in achieving a long, strong, and powerful rowing stroke.  Tight hamstrings limit your ability to achieve this ideal body position.   Static and dynamic stretching are two effective methods used to improve your flexibility.  Long term changes to flexibility require consistent effort.  The hamstrings are no exception.

Static stretching has long been used as a way to increase flexibility in muscles, and improve range of motion in joints.  This type of stretching is done without  movement (i.e. you remain still).  The force or pressure is applied to the area being stretched by an outside force, such as a wall, strap or another person.

Studies have shown that the biggest improvements in ranges of motion occur when the end range stretch position is held for longer periods of time (10+ seconds, o r longer).   The stretch position should be repeated multiple times (5-10) for greater results.  For athletes looking to actually get a permanent change in their flexibility, consistency becomes a key factor.   Stretching should be done every day, and if possible, several times a day for even greater results.

Recent studies also confirm that static stretching does reduce your explosive strength immediately following the stretching period (up to an hour or so).  Therefore this method is best used after training sessions, not before.  A simple, yet effective, method of statically stretching hamstrings involves using a door frame.  Simply lie on your back next to doorway with your feet facing the opening.  Slide the non-stretching leg through the doorway, then place the stretch side foot up onto the molding.   Extend the knee joint of the leg being stretched so it becomes straight.  You will probably need to adjust the distance of your hips from the wall to get the proper stretch tension.   Ensure your tail bone does not come off the floor once you are in the appropriate stretch position.

Another approach to stretching is dynamic.  Dynamic stretching is an active method where you provide the energy (i.e. you move) to produce the desired stretch.  Ensure, however, that you do not exceed your normal end range for the movement otherwise it becomes a ballistic stretch.   Dynamic stretches usually mimic the same sporting form that you are about to perform.    To produce a good hamstring stretch, simply do a quick body-over pause (1-2 second hold), whether you are on the water or on an erg.  Keep your low back in a firm upright position with the spine as straight as possible.  Slumping at the low back eliminates much of the stretch on the hamstrings, so be aware of your posture.   You should feel a good stretch in the back of the knees (bottom of the hamstrings) when you are in the body over pause position.  If you do not you either have very good hamstring mobility or you are slumping in your low back.   The point of dynamic stretching is to warm-up your body before training and racing; not to force your range of motion beyond your natural limits.  Practice this form of stretching on a regular basis before adding it to your regular pre-race warm-up routine.

Dynamic stretching is ideal for warming-up muscles and joints prior to training sessions and racing.  Its purpose is to prepare the tissue to properly handle the stresses of the activity.  Static stretching, on the other hand, is ideal for making permanent changes (i.e. increasing) range of motion, and is best done separate from training and racing sessions.

With proper technique, combining both static and dynamic stretches into your training program is an effective way to prepare for training properly, to reduce your risk of injury, and to improve your baseline flexibility.

Team Kaehler Winter Training Program

December 4, 2010

Stay on track with 2010-2011

Team Kaehler Winter Training Program

Coach Kaehler launches new Twitter™-based winter training program

designed to help rowers stay on-track with winter training goals

December 3, 2010 – Holland, Pa – Coach Kaehler announced today his new 2010-2011 Winter Training Program.  Ideal for rowers of all levels, the program is designed to work with rowers and their current programs, and help them stay on-track with their winter erging and spring racing goals.  The training program will start on Monday, December 6th and will run through to Friday, February 18th.  The program will be available free-of-charge, and run through Twitter™.  The Twitter™ link will feature a down-loadable monthly training spreadsheets for rowers to record their workouts.  The spreadsheets will also include a special section to record tests, competitions and achieved milestones. Once registered with the Winter Training Program, participants will also receive regular Coach Kaehler updates on various aspects of training.

“For most rowers, winter training can be both a period of opportunities and challenges,” said Coach Kaehler, Body-Balanced Coaching and Conditioning Consultant.  “After long months of sprint and head races, rowers head indoors with renewed, aggressive goals for their next racing season.  Although they may have the drive and commitment, some rowers lack the guidance or experience to design a program that will help them meet their objectives.  The Team Kaehler Program is designed to work with the rowers and their current programs, and help keep them on-track by giving them tangible and proven-effective guidelines for their winter training.”

“This program emphasizes a methodical approach to training that encourages athletes to be organized, committed and accountable – all traits common to successful athletes,” added Kaehler.

Using Twitter™, participants will receive their recommended weekly workouts – including erg and strength and conditioning – as well as general training suggestions, links to articles and other related interest stories.  The spreadsheet will be available as a downloadable file on Twitter™ or click on   Winter Incentive Program or scroll to the bottom of this page.

Participating athletes will award themselves cumulative bonus points for meeting the following interim program goals:

  • Weekly and monthly erging mileage
  • Weekly and monthly strength and conditioning workouts
  • Recommended 2k, 6k and other tests
  • Participation in erging competitions
  • Placement in erging competitions
  • Overall percentage improvements in 2K scores

The Program will include recommendations for workouts as well as a few sample Coach Kaehler workouts.  Coach Kaehler emphasizes that this program is not designed or intended to entirely replace current workouts, but can easily be adapted to, or used in conjunction with current club or school training programs.

Team Kaehler participants will also receive regular tweets on a broad range of training subjects including nutrition and conditioning, as well as athlete profiles and other interest stories.  The program will also include samples of Coach Kaehler’s erg and conditioning workouts.   More detailed information will available soon and on a regular basis through Twitter™.

Separately, participants can also purchase Coach Kaehler’s detailed Winter Erging and Strength and Conditioning Programs to ideally compliment the Team Kaehler Winter Training Program.  To purchase these and other products, please visit www.CoachKaehler.com.

To get started, follow Coach Kaehler’s program on twitter at http://twitter.com/#!/Winter_Training.  If you’re not already a Twitter™-registered user, create a free account at Twitter.com, and follow the Winter_Training account.

Sign up now and stay on track with your winter goals!!

For more information on all of Coach Kaehler’s Body-Balanced products and services, please visit www.CoachKaehler.com.

Follow Coach Kaehler on facebook™ and twitter™.

Coach Kaehler Winter Training Incentive Program
Date Activity Time Meters Weekly Total Running Total Meters Description
Monday 12/06/10 00:30:00 7500 7500
Tuesday 12/07/10 01:10:00 7500 15000
Wednesday 12/08/10 00:45:00 12500 27500 27500
Thursday 12/09/10 00:45:00 23134 50634
Friday 12/10/10 01:30:00 20000 70634
Saturday 12/11/10 01:03:00 11220 81854
Sunday 12/12/10 01:00:00 15000 96854
Monday 12/13/10 00:40:00 10500 107354
Tuesday 12/14/10 00:45:00 10000 117354
Wednesday 12/15/10 00:30:00 7500 109854 124854
Thursday 12/16/10 01:00:00 7778 132632
Friday 12/17/10 01:30:00 15000 147632
Saturday 12/18/10 01:00:00 10000 157632
Sunday 12/19/10 1:30:00 20052 177684
Monday 12/20/10 0:30:00 7500 185184
Tuesday 12/21/10 00:30:00 7500 192684
Wednesday 12/22/10 01:10:00 7500 82830 200184
Thursday 12/23/10 00:45:00 12500 212684
Friday 12/24/10 00:45:00 23134 235818
Saturday 12/25/10 01:30:00 20000 255818
Sunday 12/26/10 01:03:00 11220 267038
Monday 12/27/10 01:00:00 15000 282038
Tuesday 12/28/10 00:40:00 10500 292538
Wednesday 12/29/10 00:45:00 10000 109854 302538
Thursday 12/30/10 00:30:00 7500 310038
Friday 12/31/10 01:05:00 15000 325038
Saturday 01/01/11 01:00:00 7778 332816
Sunday 01/02/11 01:30:00 15000 347816
Monday 01/03/11 01:00:00 10000 357816
Tuesday 01/04/11 1:30:00 20052 377868
Wednesday 01/05/11 0:30:00 7500 92830 385368
Thursday 01/06/11 00:30:00 7500 392868
Friday 01/07/11 01:10:00 7500 400368
Saturday 01/08/11 00:45:00 12500 412868
Sunday 01/09/11 00:45:00 23134 436002
Monday 01/10/11 01:30:00 20000 456002
Tuesday 01/11/11 01:03:00 11220 467222
Wednesday 01/12/11 01:00:00 15000 104354 482222
Thursday 01/13/11 00:40:00 10500 492722
Friday 01/14/11 00:45:00 10000 502722
Saturday 01/15/11 01:00:00 7778 510500
Sunday 01/16/11 01:30:00 15000 525500
Monday 01/17/11 01:00:00 10000 535500
Tuesday 01/18/11 01:00:00 7778 543278
Wednesday 01/19/11 01:30:00 15000 91056 558278
Thursday 01/20/11 01:00:00 7778 566056
Friday 01/21/11 01:00:00 7778 573834
Saturday 01/22/11 01:30:00 15000 588834
Sunday 01/23/11 01:00:00 10000 598834
Monday 01/24/11 1:30:00 20052 618886
Tuesday 01/25/11 0:30:00 7500 626386
Wednesday 01/26/11 00:30:00 7500 90608 633886
Thursday 01/27/11 01:10:00 7500 641386
Friday 01/28/11 00:45:00 12500 653886
Saturday 01/29/11 00:45:00 23134 677020
Sunday 01/30/11 01:30:00 20000 697020
Monday 01/31/11 01:03:00 11220 708240
Tuesday 02/01/11 01:00:00 15000 723240
Wednesday 02/02/11 00:40:00 10500 107354 733740
Thursday 02/03/11 00:45:00 10000 743740
Friday 02/04/11 00:30:00 7500 751240
Saturday 02/05/11 01:00:00 7778 759018
Sunday 02/06/11 01:30:00 15000 774018
Monday 02/07/11 01:00:00 10000 784018
Tuesday 02/08/11 1:30:00 20052 804070
Wednesday 02/09/11 0:30:00 7500 88330 811570
Thursday 02/10/11 00:30:00 7500 819070
Friday 02/11/11 01:10:00 7500 826570
Saturday 02/12/11 00:45:00 12500 839070
Sunday 02/13/11 00:45:00 23134 862204
Monday 02/14/11 01:30:00 20000 882204
Tuesday 02/15/11 01:03:00 11220 893424
Wednesday 02/16/11 01:00:00 15000 104354 908424
Thursday 02/17/11 00:40:00 10500 918924
Friday 02/18/11 00:45:00 10000 928924
Saturday 02/19/11 00:30:00 7500 936424
Sunday 02/20/11 01:05:00 15000 951424
Average 00:57:32 12356
Total 73:50:00 951424