2K ERG
What’s your 2k Erg Score?
This common question is heard at all levels of rowing from juniors and master rowers to collegiate and elite level rowers. The 2k erg test has even become the “SAT” for measuring rowing potential by US college rowing coaches. Reaching your best on a 2k erg test takes focus, dedication, a strong mind-set, and a lot of lactic acid buffering! While the erg is similar to a treadmill in terms of enjoyment, it is a very useful tool. Key areas that need to be addressed when preparing a training plan for you to reach a maximum 2k erg piece include;
- Strengthening – Integrated to Improve Rowing Power
- Flexibility – To Help Improve Rowing Posture
- Proper Rest Cycles (Periodization)
- Balanced Erg Training Program (Hard, Moderate, and Easy Sessions)
2k Erg Products and Camps
NEW!! 12 Week Erg Training Product
2011 -12 Winter Erg Camp – November 27th thru February 19th – HURRY!! Sign-up while spots still remain
Coach Kaehler’s 12-Week Erg Training programs are ideal for:
√ High school rowers applying to competitive college programs
√ College rowers aiming to improve their positions on their current teams
√ Junior through senior level rowers training toward national teams
√ Masters rowers preparing for the C.R.A.S.H. B’s, and similar events
Proven Track Record
“(Coach Kaehler) brings back knowledge of his era. He’s trained with Mike Teti, Mike Spracklen, and Igor Gringko, to name a few … He knows what works and what doesn’t.” – Bryan Volpenhein World and Olympic Champion
“Obviously, it’s up to you to put in the work and fulfill your end of the bargain, but in terms of teachers, Bob is one of the best.” – Tyler Winklevoss, Olympic finalist, 2-
Coach Kaehler’s success stories cover the full spectrum of competitive rowing: ranging from high school through college, masters, as well as elite levels, including world and Olympic Champions.
At the school and club level, Coach Kaehler’s Body-Balanced approach to training has been successfully adopted by many of the nation’s top programs. Coach Kaehler’s approach is backed by over three decades of solid experience as a physical therapist, strength and conditioning coach and world-class elite athlete.
Clients include:
- St. Joseph’s Preparatory School – Men’s Varsity Crew Team – Winner, 2010 Stotesbury Cup (V8, LWV8, 2nd 8+, silver (freshmen 8+), bronze (LW4+), 2010 SRAA (V8, Junior V8, freshmen 8+ — gold)
- US Men’s 2008 Eight Rowing Team, Beijing – Bronze Medal Winners
- University of California, Berkeley- Men’s Varsity Crew Team
- Northeastern University, Women’s Rowing Team
- Harvard University, Men’s LW and Women’s Team
- Penn AC Gold – Competitive six-week junior rowing camp
- Pocock Rowing Center – Elite lightweight men and women
- Vesper Elite Rowing Program
- St. Joseph’s University Women’s Varsity Team
Coach Kaehler’s Body-Balanced approach to training improves strength, flexibility and rowing performance, and reduces the risk of injury
“As a strength and conditioning coach, I am inspired by Coach Kaehler’s knowledge of muscle imbalances and how he is changing the way coaches train their athletes.” – Patrick Rufo, Director, Coach Penn AC Gold
Coach Kaehler’s Principles of Body Balance form the foundation of the strength training and rowing components of his programs. Therefore, the first step in developing your personal program begins with a one-on-one, 90 minute Body Balance evaluation with Coach Kaehler to determine your specific flexibility and strength imbalances and considerations. Based on the results, Coach Kaehler recommends a series of corrective exercises. These exercises help you work toward an ideal body balance to achieve a longer, more powerful and balanced rowing stroke as well as reduce the risk of injury. The exercises are strategically and seamlessly integrated into your individual training program.
Convenient, Efficient and Complete – No guess-work involved
“I could put together a program, but I’d end up missing workouts, shifting things around, then straining a muscle, or going weeks without seeing improvements . The workouts are definitely hard, but I see improvements. I now feel confident in my training. Therefore I’ll feel confident when I have to perform.” – Chris Ahrens, World and Olympic champion
Coach Kaehler’s training programs remove any guess-work involved in planning your workouts. They’re convenient, efficient and complete. On a daily basis, the workouts detail warm-ups, work-outs and cool-down instructions, as well as strength and conditioning plans. Each progressive week of the three month program is strategically planned to carefully and successfully take you to your peak performance.
The programs also budget strategic rest days to allow proper recovery, as well as information on subjects ranging from nutrition to race preparation.
CAMP PARTICIPANTS
Flexible and Adaptable
Coach Kaehler understands that sometimes unforeseen situations arise that may affect your training schedule. In these cases, Coach Kaehler works with you to adapt your program and ensure you stay on track for meeting your goals.
Dynamic interaction with Coach Kaehler (Winter Erg Camp Only)
Through periodic erg tests and additional feedback, Coach Kaehler personally monitors your development and progress to ensure you’re on target for achieving your PRs. The tests also provide essential information on any required adjustments that he may need to make to your program to maximize your rowing performance.
Coach Kaehler is there to support you every step of the way during the quest for your PR goals. Coach Kaehler can be reached by email as well as voicemail (which he responds to as quickly as possible).
Extra support through the program
All clients can also attend coached training sessions scheduled throughout the three month training program. These sessions are held at the Transcend Sports Training Facility in Wrightstown, PA, and are included in the cost of the combination program, or as a drop-in for a fee.
Maximize your performance, and get on-track for your PR! Contact Coach Kaehler for more information – coach at coachkaehler.com
