Hamstring Flexibility Secrets – Sales Letter

May 13, 2014

The Hamstring Freedom You Always Wanted!

While many of the athletes need to improve their hamstring flexibility most give up on regularly stretching them when they fail to get any noticeable changes.  This report shows you the secrets most athletes have not learned from previous coaches and trainers on how to make hamstring stretching effective.

Training the right way makes what you are doing far more powerful, sorry you still have to train hard, but why not train in an effective and powerful way.

It is hard enough to even find time to train, let alone stretch, and most athletes will drop an ineffective stretching routine even though they know that their nagging hamstring tightness is hindering their performance.   I would do it as well.

The “Hamstring Flexibility Secrets” report shares my best tips on how to really improve your hamstring flexibility without having to stretch all day.

Included inside the report are several articles I wrote that explain about different types of stretching, how frequently you should do it and how long your stretches should be.

 
“Dedicated to Making You Faster, Stronger, and More Resistant to Injury”

Coach Kaehler

PS – Hey if you think any of your training buddies have tight hamstrings, please let them know about this product especially if you have become more flexible.

 

PPS – Sign up for my FREE training report called the “Training Manifest” by going to www.coachkaehler.com   All you have to do is enter your name and email address.

Technique and Injuries

April 15, 2013

I recently received an email from a well-known rowing coach.  He expressed his concern that recently posted rowing articles – whose authors focused on teaching people their own particular style of rowing — could actually increase rowing-related injuries.  These same concerns apply to other endurance sports as well.

I haven’t read the articles he mentioned.  And I likely won’t.  It’s not because I don’t think the information is useful –I am sure it is.  It’s because my current views on how rowing injuries occur puts little emphasis on rowing technique as the culprit.

Over the past four and a half years since I started my business, I’ve learned a tremendous amount about rowing injuries, from the hundreds of clients who have come to me because their chronic training-related injuries have failed to improve using traditional medicine.

Seeing clients from all over the US and Canada allows me to work with endurance athletes who train using a variety of technical styles, coming from so many different clubs and school programs.  Regardless of the coaching style they’ll return to after I see them, a large majority (over 90%) will recover in a short period of time.  What this has led me to believe is that  technique, is really a very small player when it comes to chronic training related injuries.

Recovery from these chronic injuries, regardless of the technique used, occurs by first identifying individual flexibility and strength deficits.  Once these deficits are identified, clients are then taught how to use my very specific exercise program to re-activate deficient areas of the body.

Many of my clients travel from far away.  Often, I see them only once or twice so we have to get it right.  The one thing I don’t do is coach specific sport technique.  I do however teach my clients how their deficient muscles groups have forced their bodies to compensate by using poor movement strategies, which will eventually become good strategies as they correct their individual deficits.

Endurance athletes with chronic training-related symptoms have what I call a ‘bad toolbox’  – a poor balance of strength and flexibility.  This bad toolbox doesn’t allow them to coordinate or move their bodies in an ideal way, and is part of the injury sequelae.   I do see a small percentage of clients (high school girls) who suffer from chronic injuries, but who do have excellent posture and body sequencing.  Yet, they sustain chronic injuries because while they are super flexible, they are also super weak.  Once balanced, strength is restored, and symptoms disappear.

I only begin coaching specific technique (in my sport rowing, but could be done with other sports) about 6 to 10 weeks into a corrective exercise program.  Athletes can now get into and maintain much better body posture.  Their new ‘tools’ not only eliminate their injuries, but also allow them to create more power because they’re now better at applying forces through their legs, trunk, and arms.  This is the foundation of proper technique.

The reality is that most endurance sport-related injuries that I’ve observed and treated are because athletes have poor ‘toolboxes’ — poor strength and flexibility.   Once the athlete corrects the identified imbalances, they can return to the same coaching style without symptoms.  I agree that proper bio-mechanical sequencing and good body posture do reduce injury risk, but have also observed injured athletes who have excellent posture and technique.  I believe that the key to reducing the risk of training-related injuries lies in maintaining a strong and flexible ‘toolbox’ through well maintained and healthy body balance.

Dedicated to Making You Faster, Stronger, and More Resistant to Injury

Coach Kaehler

PS- If you would like more information on proper training secrets, please look out for an upcoming FREE REPORT called the “Training Manifest” which I will be making available shortly on my web site.  I will let you know shortly by email, when you can get this informative eBook, by going to www.trainingmanifest.com or www.coachkaehler.com . Simply sign-up, when it’s available, so you can download and read this SPECIAL REPORT.

Free Report

March 8, 2013

Training Manifest Download

 

Learn More – 12 -Week Spring 1500m Race Program

March 7, 2013

Has Spring Fever hit you?   Are you excited to be back on the water again after a long and gray indoor season?  Maybe you are just getting started and you are looking for some quality workouts?  Preparing for 1500m racing can be quite challenging especially when coupled with the many distractions that coaching high school rowers in the spring brings.

Recently, several high school coaches just like you, asked me if my new 4-Month Winter/Spring Transition Program could help their teams prepare for the upcoming spring 1500 meter racing season. Although it’s a great program, it may not be the best fit for high school athletes since it was originally designed for master rowers who are beginning preparations for their summer racing.

Not to worry!  I’ve created a specially designed program to meet the needs of your high school rowers!  My  new 12-Week 1500m Program is perfect for preparing for your important high school spring events, including your big rivalry races!.

Now, I am offering this same racing program to you just in time for your Spring Season!    This program is essential because it will free up your time so you can focus on what really matters most: improving your rowers’ technique and boat-moving abilities.

This specially designed race program will eliminate the stress of having to plan daily workouts and help you get the absolute maximum from the 90 to 120 minutes you have to work with your athletes each day.

This program is a full 12-Week Training program geared to have your athletes peak on their biggest race day and INCLUDES:

 

  • My dynamic and effective warm-up program that  improves rowing strength and flexibility while preventing injury

AND

  • A rowing-specific strength program which is time-efficient (30 to 40 minutes 2x/wk) that allows you to get out on the water now!

What are you waiting for?  It’s risk free! 

Get started NOW to have the Spring Season you and your team DESERVE!

Bob Kaehler
Coach Kaehler, LLC

Dedicated to Making You Faster, Stronger, and More Resistant to Injury

 

With Full Strength Program ($197)




 

NO Strength Program ($159)




*Once the digital product is purchased in will be delivered through Dropbox. There is an extra $5 charge if you would like the product CD mailed to your location.

**Guarantee: You have 30-days to decide if you like this 1500m program. If you’re not absolutely thrilled, let me know and I’ll give you a full refund, no questions asked.

 

Transitioning Back on The Water from Indoor Winter Training

February 25, 2013

Just recently, I did an interview for a rowing publication about how to transition from winter indoor training to outdoor water training.   My response focused on what I believe is the greatest obstacle to a smooth transition; properly increasing your on-the-water training volume to help minimize training related injuries.

Indoor training can greatly vary among rowers.  Many choose to minimize or not include the ergometer as part of their winter training program and instead run, cycle, or swim to keep their cardio systems up and running.  I personally love running on a trail during the winter months because I can still enjoy the outdoors while training.  Others may need to cross-train because they experience back pain when training on the ergometer.   Ergometer-induced back pain is usually a clear sign of significant strength and flexibility imbalances. (My Body Balance Evaluation Process can target and eliminate back pain by correcting those imbalances)

Cross training can do an excellent job at keeping the cardio system intact however it does nothing to keep the rowing muscles ready and conditioned.  If you trained all winter using cross-training, you must be careful to make a slow transition when getting back on the water in the spring so you can avoid potential overuse injuries.

In order to transition properly, one suggestion is to begin with an appropriate training volume when you return to indoor training on the water.  To do this, take your longest winter cross-training session in minutes, and cut that training time in half.  For example, if the longest regular winter cross-training session you did was 60 minutes, then start week one on the water by limiting your training to 30 minute sessions.  If you really feel you need more, you can always supplement the water training time with your indoor cross-training.  Each week thereafter, add approximately five minutes to your training until you get back to the 60 minute sessions, or whatever your longest workout time had been.  Continue to add on 5 minute increments each week until you are back up to your desired training session.  Week two workouts would then be lengthened to 35 minutes, and by week six you should be back to 60 minute training sessions.  I also often suggest to my clients to go every other day on-the-water for the first four weeks and then add one day per week to their training routine to ease into the transition back to the water.

For those of you who have trained on the erg all winter, you will have an easier time making the on-the-water transition.  You must still be mindful that sculling and sweep rowing both offer some additional stresses to the musculoskeletal system when compared to the erg.   My recommendation would be to reduce your longest weekly erg training session (in minutes) by 20 to 25% and then use this training time as your week one starting point.

4-Month Winter-Spring Transition Program – (More Information)

February 21, 2013

This comprehensive 18-week Winter- Spring Transition Program will bring you into summer racing with a full tank.  This training program is designed to help you prepare for your return to the spring and summer rowing season.  Your daily schedule is set and includes your daily rowing training, scheduled rest periods, dynamic warm-up sessions, and an integrated strength program ( if you purchased that version). The program is flexible in that you can decide how many session per week you would like to train, but is already built out as a balanced program.  The very specific rest cycles that are built into the program allow you to train as hard as you like during training periods.   So when you are training you can go as hard as you want and when you rest you rest.  This program can easily be used on and off the water so as weather permits you can easily switch from the erg to the water.   This program also includes the key basics to body balance which helps not only improve you rowing power, but also helps reduce training injury risk.

Package includes:

  • 18- Week Winter-Spring Training Program
  • Dynamic Warm-up Program ($17.95 Value)
  • 12-Week Strength Training Program ($49 Value) – You Choose the Level (1-4)** (If you purchase the strength version)
  • Key Drills and Assessments (Mac users can only view snapshots and cannot view video)

**The Product is delivered by Dropbox, or if you like for shipping and handling ($5) a CD can be mailed to your location.

Who Am I

January 13, 2013


-         I eat, sleep, and breathe fitness, health, and human performance.  It has always made me tick.

-          I want to be the best I can be, and I will do the work necessary to make it happen.

-          I am a self-directed fitness and wellness nut who is always looking for a more efficient and powerful way to get a maximum result.

-          I am not a baby-sitter; I do not count reps, or hold hands (except with my wife and kids).

-          I am a believer that if you want to get real results then it is 100% up to you (my wife says I have no empathy).  Leave the excuses at the door.

-          I believe in, and personally use , high level coaches and mentors and consider them a must if you are trying to reach very high goals.  Many try to do it on their own but this will be a very hard road without them guiding you.

-          I understand that we need to share our experiences, which I enjoy doing, so we can reach back to those who need guidance, and reach forward to get needed help.

-          I now train with a real purpose which is to be fit enough to have the ability to do any activity of my choosing, and to be able to do it without even blinking my eyes at the physical requirements necessary.

-          I enjoyed conquering all the physical challenges I have encountered during my first 50 years, and am more excited about the next 50. Looking forward to dominating the road!

-          I never look for the easy way out and thrive on finding the most challenging physical activities, which few have the ability to play.

-          I am a super time efficient guy, and I am always looking for ways to make my training even more effective and fun.

-          I am willing to spend my time on things of real value and will always skip the fluff.

-          Stay away from the things the majority are doing, and continue to focus on what really matters, effective powerful work.

-          I never jump on the latest training fads and understand that willpower will soon fade. Things built on principles will always last, and I only work in that realm.

-          I always move slowly when assessing a fad and run it through principled analysis to see if it has true value.

-          I am a super disciplined guy, who according to my wife can be vanilla at times, is always looking to make training efficient, effective, and fun, and always based on sound principles.

18-Week Winter Erg Programs

December 20, 2012

This comprehensive 18-week winter erg training program is designed to help you prepare for your return to the spring and summer rowing season.  Your daily schedule is set and includes your daily erg training, scheduled rest periods, dynamic warm-up sessions, and an integrated strength program if you purchased that version. The program is flexible in that you can decide how many session per week you would like to train, but is already built out as a balanced program.  The very specific rest cycles that are built into the program allow you to train as hard as you like during training periods.   So when you are training you can go as hard as you want and when you rest you rest.  This program can easily be used on and off the water so as weather permits you can easily switch from the erg to the water.   This program also includes the key basics to body balance which helps not only improve you rowing power, but also helps reduce training injury risk.

Package includes:

  • 18- Week Erg Training Program
  • Dynamic Warm-up Program ($17.95 Value)
  • 12-Week Strength Training Program ($49 Value) – You Choose the Level (1-4)
  • Key Drills and Assessments (Mac users must have Parallel or Bootcamp to view)

**The Product is delivered by Dropbox, or if you like for shipping and handling ($5) a CD can be mailed to your location.

 

4-Month Erg Training Programs

November 25, 2012

4-Month Training Program – with Dynamic Warm-Up ( Strength Program NOT included)



4-Month Training Program – with Dynamic Warm-Up and Full Strength Program




Mary Mazzio – Cindy Matthes – Testimonial

November 19, 2012

“We wanted to be fitter … Bob was our teammate in 1992 and we trusted him to give us a program that would fit into the limited time we had, and be efficient and effective”

– Mary Mazzio, founder and CEO of 50 Eggs Inc.,

winner of the Masters W2X at the 2012 Head of the Charles, together with 20 year partner Cindy Matthes

Mary Mazzio, Founder and CEO of 50 Eggs Inc. (a film production company) and Cindy Matthes, a school teacher, have been rowing together at the Head of Charles since 1992.  The former U.S. National teammates recently celebrated their 20th anniversary competing at the prestigious Regatta with a solid first place finish in the Masters W2X event.

 At the 2011 Charles Regatta, Mazzio and Matthes finished a respectable 3rd place, but according to Mazzio “were well off the winning pace.”

Looking to bridge the gap on their 2011 finish, the rowing duo turned to former U.S. National teammate, Bob Kaehler (Coach Kaehler) for a program that would be both effective and efficient given their small window for daily training.

For this dynamic duo, former world-caliber athletes and working parents, time balance was everything.

Mazzio is an award-winning documentary film producer — A Hero for Daisy, TEN9EIGHT, and the soon-to-be-released, Contrarian.  Fellow U.S. National team veteran Cindy Matthes is a school teacher and a formerly top-ten ranked (6th in the world) singles sculler (W1X).

“We were looking for something specific,” said Mazzio.  “We had only 1 hour and 15 minutes each morning.  The luxury of 2 hour workouts were long gone.  Bob reassured us that we could do his program successfully in our tight schedule.”

“The program was well thought out and very specific regarding rest,” continued Mazzio.  “We had (Bob’s) workout schedule.  No cheating in anything.  We committed to following it with no deviations.”

“This was a little more volume than our previous program,” added Matthes.  “But once we started doing the work, we realized that it wasn’t too much for us.  Adding the dynamic warm-up routines was also really helpful.”

The pay-off was evident.  Although both Mazzio and Matthes felt “wasted” in their first couple of weeks, both started to “acclimate” by the 6th week and felt “noticeably fitter.”

After their win at the 2012 Charles, Matthes said they “felt fitter and were very happy with the results.”  Of Coach Kaehler’s program, Matthes added, “give it a try, and trust the program.”

Looking ahead, Mazzio adds, “we want to build on the base we have, and shave off more time.  Peak at the Charles.  That’s our goal.”

 

 

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