2014 Coach Kaehler’s Summer Strength Training Camp
May 21, 2014
2014 Rowing–Strength Camp
Learning Innovative Training Techniques and Basics of Strength Training – Improve Your Rowing Power and Prevent Injuries.
Coaching Director: Coach Kaehler
When:
Week 1: June 24th and June 26th
Week 2: June 30th and July 2nd** (Monday and Wednesday because of Holiday)
Week 3: July 8th and 10th
Week 4: July 15th and 17th
Tuesday, Thursday from: 3:00 pm to 4:30 pm
Meets Two-days per week: Tuesdays and Thursday (8 sessions)** except July 4th week
Where: Transcend Sports Fitness – 591 Durham Road, Newtown PA 18940
Camp Includes:
- Basic flexibility and strength assessment
- Instruction on proper weight lifting and strength development techniques
- Integration of strength development into rowing specific power
- Assessment of rowing stroke on the ergometer
- Strength training on site two times per week
- Each participant receives a summer strength training program
If you have a schedule conflict please contact Coach Kaehler so your request can be accommodated. This camp is designed to teach athletes at all levels how to improve their strength and understanding of how to apply their power to the rowing handle. Each camper will learn about basic flexibility issues they need to concentrate on to help with their athletic improvement. We will spend time working on both flexibility and strength training techniques during each session.
Time Commitment:
Athletes are expected to be on time and picked up right after practice. We will be meeting two times per week for four weeks, and on occasion we might run a little longer scheduled.
What to expect: Practice will be held in the Cross Fit gym at Transcend Fitness. We may train outdoors to break up training. We will be doing some work on the ergometers as part of the power and strength development. Each athlete will need to wear training cloths including good shoes for safe lifting. Please have athletes bring post training food (protein bar, shake, etc.) to assist with post training recovery. Please bring a water bottle 20-32 oz. so drinking fountain breaks are reduced.
Athlete’s requirements: Parents must sign the Coach Kaehler Liability Waiver. We expect all athletes to show up for all sessions unless they are sick, or have an excused absence. If an athlete has more than two unexcused absences he/she may not be permitted to continue. Practices will be run by Coach Kaehler unless otherwise noted.
Program:
This program is for experienced rowers and is limited to eight (6) athletes per session for this summer 2014 session. Additional training suggestions will also be made for those athletes who are looking to do additional summer workouts.
Cost: $850 per athlete which is payable to “Coach Kaehler”. Participants will also need to sign-up for a student summer membership at Transcend Fitness. I will look into that pricing
The Coach Kaehler fee includes- includes eight 90- minute small group coaching and strength training sessions, a summer strength program to use following the, and any other training suggestions and basic flexibility and strength assessments. Campers are also free to contact me by email with any training questions.
Please contact Coach Kaehler to receive the application for the camp. Bio.
Body Bandit Group Training Class
May 20, 2014
This will be the first of many Body Bandit Training Classes.
WHERE: Transcend Fitness in Newtwon, PA
WHEN: May 29th at 6pm in the Crossfit Gym
HOW LONG ; 60 Minutes
Contact me for more information.
Are boot camp style classes the best fit for you?
May 20, 2014
I am frequently asked about the effectiveness of boot-camp style systems such as CrossFit. My opinion about these “train hard” programs is always the same: it depends on your individual strength and flexibility deficits, your training history, and your specific athletic goals. These types of boot camp style programs can be effective, but without a firm understanding of these three areas, all that hard training could actually be doing more harm than good.
To be fair, each of these areas need to be addressed for every individual before starting any fitness training. However, CrossFit can be a more aggressive style of training and that is why there tends to be a higher injury rate when compared to other training styles. This is especially true for novice athletes who have not gone through a whole body strength and flexibility evaluation.
The point of training is to improve your condition, not to make it worse. Training hard is actually easy to do, however, training the right way before training hard takes more effort because you need to have uncovered the answers to the three question we addressed. Getting this complete picture first will always bring about better results versus just jumping right into “training hard”. To get the best results, you must start with the “train right” mentality.
Before you jump into a “train hard” program make sure you have a professional evaluate your strength and flexibility issues, and tell them about your training history, previous injuries, and your specific goals.
If you are already “training hard”, having a better understanding about your own deficits will add a powerful punch to your current program as you make necessary corrections. Taking this approach is purposeful and will help you to get the results you are looking for, instead of just doing a bunch of random exercises that are hard to do, and may not take you where you want to go.
Boot camp style programs tend to allot weight a large percentage of training volume to squatting type exercise movements because they are “hard” to do, especially when done in large volumes with weight added to the body. While these types of movements can be beneficial to help to primarily build strength in the quads, glutes, and low back muscles, to be most effective, the right attention needs to be paid to the opposing muscle groups.
If your real goal is to be faster, stronger, and more resistant to training related injuries, the “train hard” approach might not be the best way to get there until you do this…
Focus on improving the strength in the muscles that oppose the squatting motion first. Concentrating on your whole body strength and flexibility is what allows you to reach your real potential in any sport. Training right means you are focused on what matters, not just training hard.
It makes sense to want to improve the strength of the muscles that propel you forward such as the quads, glutes, and back muscles for most land based sports, but when the oppositional muscles are neglected (those which oppose the primary movers) you might be increasing your risk of getting injured while not actually improving your speed at all.
Balancing your training program can help you get the most out of your strength training program and allow you to train much closer to your true potential.
Train Right, Train Smart, then Train Hard!
Coach Kaehler
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.