2010 – Summer Sculling Camp for Experienced Rowers
April 27, 2010
Coach Kaehler’s Competitive Sculling Camp at BCRA
Experience the joy of rowing in beautiful Bucks County!
Coaching and Camp Director,
Coach Kaehler
Olympian, World Champion,
Body-Balanced Conditioning Consultant
When:
Three sessions available:
Session 1: June 21st – July 2nd
Session 2: July 5th – July 16th
All sessions run from Monday through Friday, 7am through 10am.
Who:
Experienced rowers (one season minimum), aged 16-20 years old.
Please note: This camp is limited to 4 rowers per session to optimize the coaching and learning experience for each participant.
Where:
Core Creek Park, Langhorne, PA. We currently row out of the Bucks County Rowing Association (BCRA) trailer, and will soon move to the new boathouse facility.
Camp Includes:
- Daily on-the-water coaching
- 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
- Video with Dartfish analysis of technique and biomechanics
- Foundations of strength training technique
- Strength Training on site, twice a week
- Eight (8) week strength training program included
- Race in the Philadelphia Youth Regatta
- Power Point™ presentation on Body Balance
Time Commitment
Sessions will run from 7:00 to 10:00 am. Times may vary based on weather or schedule conflicts. Athletes are expected to be on time, and picked up right after practice. We will meet 5 times per week.
What to expect
Practices will be held on the water unless conditions are not safe to row (lightening or heavy rain/flooding). In that case, we will reschedule the practice to the next available day, or if possible use ergometers indoors.
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. Coach Kaehler will have additional water available. Porta-Johns are available in the park. Hats and sun screen are suggested as we move into the summer.
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 must 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. This is will be a competitive camp.
Body Balance Evaluation
Each participant will receive a 30 minute 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, boat rental, Body Balance Evaluation, and video analysis.
Please contact Coach Kaehler to receive the application for the camp.
Pay Pal – $100 Deposit – Please indicate the session you would like to attend.
May 14-16, 2010 Weekend of Body Balance Clinics and One-on-One Sessions at Marin Rowing Club
April 15, 2010
Join 3-time Olympian, 4-time World Champion Coach Kaehler
for a Weekend of Body Balance Clinics and One-on-One Sessions
Where: Marin Rowing Club Boathouse
When: May 14th, 15th and 16th, 2010
Ideal for high school and college coaches, and athletes who want to take their rowing to the next level.
Coach Kaehler teams with Marin Rowing Club to offer an intensive Body Balance weekend featuring one-on-one sessions, as well as a hands-on, all-day group seminar 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.
Space is limited to 8 participants in the Strength Training clinic. (6)Spots Remain!
Reserve now at www.coachkaehler.com (sign-up info)
May 14th and May 15th, 2010 (Evaluations are individual sessions only)
Body Balance Structural Evaluations (90 minute 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!
** Coach Kaehler will also be providing Body Balance Evaluations at the Crew Classic!
Where: Marin Rowing Club Boathouse
Friday Time Slots
3:00 -4:30pm – booked
4:30 – 6:00 pm – available
6:00 – 7:30 pm – available
Time Slots: Saturday May 15th
7:30 – 9:00 am – available
9:00 – 10:30 am – booked
10:30 – 12:00 am – available
1:00pm – 2:30pm – available
2:30 – 4:00 pm – available
4:00 – 5:30pm – available
After making your purchase, please contact Coach Kaehler to reserve your preferred time.
SIGN-UP NOW TO RESERVE YOUR SPOT!!! ($379)
May 16th, 2010, (8:00am to 4:30pm) Only on Sunday
Strength Training for Rowers Clinic (SUNDAY ONLY!!) (6) Spots remain!!
This all-day clinic 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:
• Morning 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.
• Afternoon 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 8 participants for the all-day clinic.
For more information, visit www.coachkaehler.com
SIGN-UP NOW For the ALL DAY CLINIC clinic as these (8) spots will fill quickly!!! ($395) – (6 )Spots Remain!
SIGN UP FOR BOTH EVENTS and SAVE $79!!!! ($695)
Rowing News May Article – Rest for the Weary
April 12, 2010
By Bob Kaehler MSPT, CSCS
Are you scheduling enough de-training, or rest time, into your current workout? When designing a balanced workout program you must be sure to consider when and how much rest to integrate into your program both during and at the end of each training cycle. Long periods of training without proper rest can lead to injury, illness, or poor results. Too much down time, however, could lead to a loss of fitness or even sub-optimal training progress.
Many athletes are wired to train more, not less. And unless you’re hurt or sick, taking days off is not is almost never an option. Injury and illness may be one of Nature’s ways of making you rest, but the lost training time comes with a price. You can mitigate this with carefully chosen rest periods and scheduled days off during your normal weekly routine. Not only will they help prevent declines in performance, but the down time will also help reduce your risk of injury and illness.
Training cycles generally run from three to 12 weeks or longer and should be followed with a rest period. These are in addition to any days you take off in your weekly schedule. I recommend a rest period after training for a minimum of three weeks, and generally no longer than five weeks. For each week you train during a cycle, you should schedule in one rest day. Therefore, after training for three weeks, you would schedule in a three-day rest period. After a five week training cycle, you would schedule in a rest period lasting anywhere from three to five days.
There are two kinds of rest: active and complete. Active rest days are very light training days, lasting no longer than approximately one-third of the time of your longest weekly workout (e.g. If your longest workout is 90 minutes then your active rest session should be no longer than 30 minutes). Complete rest days are totally off- meaning no weights, Pilates, running, or yoga, etc. A three-week training cycle would be followed by a three-day rest period with at least one of those days including active rest. A five-week training period would be followed by up to a five-day rest period. For those who find it too stressful to take a day off completely from activity, a 30 minute walk at just above your resting heart rate is acceptable. During the rest periods that follow a training cycle, you should take at least but no more than two complete rest days off in a row, and then mix in active and complete rest as needed. If you are training less than five days per week there is less of a concern about getting enough rest and so you may not feel the need for the scheduled rest periods. One advantage of using these frequent scheduled rest periods is that it allows for an effective recovery even after an intense training cycle. It also gives coaches and elite athletes the option of training seven days per week with multiple daily sessions if needed.
You also need to factor in the number of years of training experience you have when determining the appropriate amount of rest time to factor into your workout cycle. Recreational athletes with less training experience should regularly schedule active and/or complete rest days into their weekly schedules. Elite athletes are generally better able to handle training at high workloads for short periods of time (three to five weeks) without weekly rest, while more experienced club level rowers should consider scheduling in at least one day of rest. Novice rowers who have less than two years of training under their belts need up to three days of rest each week.
Regardless of how experienced you are, rest is an integral part of any training program. Allowing your body to recover properly from training will lead to greater long term results on the water.