Eight (8) Week Strength Training Program for Rowing
November 28, 2009
Eight (8 Week) Strength Training Program for Rowing
November 28, 2009
Coach Kaehler is excited to release a unique eight (8) week strength training program, now available for purchase. This comprehensive program is ideal for individuals, clubs and teams looking to take strength training for rowing to a NEW level. The program adds new exercise movements into each of the sixteen (16) workout sessions. The program starts with essential body movement skills, which then serve as the foundation for each progressive exercise. Also included are exercises that help restore basic body balance in rowers. This program is designed for rowers of all levels, to improve their performance in a safe and effective way. Having evaluated hundreds of rowers, both healthy and injured, Coach Kaehler has identified specific areas more prone to imbalances. This one-of-a-kind training progression allows for optimal gains in strength, flexibility and coordination. “Body balancing” is the key element of this program, serving to create the perfect foundation for maximal strength gains. Additional training segments can easily be integrated into this foundation eight (8) week program.
Product Features:
BRONZE LEVEL (AVAILABLE NOW!)
Eight (8) week training program (pdf format) that includes over 30 exercises.
Written instructions (pdf) for each exercise.
Body balancing exercises for warm-up and training sessions.
Builds the foundation required for more advanced lifting movements.
Uses inexpensive equipment, and can be done almost anywhere in small or large groups.
Additional training programs can easily be integrated into this eight (8) week program.
SILVER LEVEL (AVAILABLE EARLY DECEMBER)
Many “key point” photos include biomechanical lines that help illustrate proper technique for each exercise. Comments are specific to each photo.
GOLD LEVEL (AVAILABLE EARLY 2010)
Please contact Coach Kaehler about this product
Testimonials from the November 22nd “Strength Training for Rowers” Clinic
November 25, 2009
“The Strength Training for Rowers clinic has given me the knowledge to build an effective program around my own specific needs, both as a coach and an athlete. Knowing the anatomy and the purpose behind typical strength training methods allows me to design the most efficient and balanced program for my rowers. This clinic has undoubtedly added a great deal of quality to all of my rowing programs”.
Josh Gautreau
Head Coach and Program Developer
River Rowing Association
“ I enjoyed the clinic very much, and would definitely recommend it to all coaches and athletes who are involved in the sport of rowing. Coach Kaehler’s knowledge and overall presentation was extremely impressive, and the hands on approach with almost 1 on 1 attention was incredible.”
Thank you so much for your time, enthusiasm, and energy.
Bonnie M.
Rowing Coach,
Philadelphia, PA
EARC Lightweight Enjoys Rowing, Again!!
November 18, 2009
For years I had recurring back pain from rowing. It wasn’t anything to keep me out of the sport until I began dramatically increasing the volume and intensity of my workouts, and then I found that the pain was too great to row. I saw a chiropractor, a sports therapist and everyone in between, but nobody could solve the problem. After several weeks of not rowing but not feeling any better, I met with Coach Kaehler (the night before the 2009 Head of the Charles!). It was clear that he understood the way the athlete’s body works far more intricately than anyone I had met with previously. He determined the source of the problem, and assigned me a routine of simple yet effective stretches and strengthening exercises to work on. A few weeks later, I am nearly pain free, and am finally able to practice every day. I am convinced that Coach Kaehler is the reason for my improvement, and can’t thank him enough for meeting with me.
Freshman EARC –Lightweight
** This evaluation process was not done as a medical treatment. This approach corrects strength and flexibility imbalances that limit performance in all athlete’s. It is always recommended that individuals with symptoms be treated by a medical practitioner first!
December 13th, 2009 – Strength Training for Rowing – One Day Seminar for Coaches and Athletes
November 6, 2009
A second date has been added for those who are not able to attend the November 22nd Clinic!! SIGN-UP now as this clinic is limited to the first eight (8) participants!!!! Three (3) spots still available!!
Strength Training for Rowing – One Day Clinic for Coaches and Athletes
This Clinic is approved by US ROWING for eight (8) hours of Continuing Education towards Level(s) 1,2 and 3-Certifications.Wrightstown, PA – December 13th, 2009 (35 min. West of Princeton 40 min. North of Philly)
This comprehensive one day seminar is designed for athletes and coaches at all levels, who are interested in improving their individual or team’s performance. This event includes a comprehensive power point lecture on strength training, and how flexibility and strength imbalances will affect each individuals rowing performance.
- Power point lecture (morning): Will include anatomy and structural imbalances as related to rowing, and how imbalances affect rowing and lifting performance.
- Power point lecture (afternoon): Will include the bio-mechanics of strength training and rowing, and will discuss how the two can be directly correlated with proper implementation.
- Strength Training: Hands-on review of bio-mechanics and lifting technique in the gym with class participation, including key points and safe effective exercises instruction.
- Hands-on instruction: How to identify individual athlete inflexibility, and explanations of why they will limit rowing performance.
- Hands-on instruction: How to perform basic stretching techniques that improve rowing mobility and performance.
- Participation on the ergometer/weights: Demonstration of specific exercises that directly tie in strength training to the rowing stroke.
- Discussion of how to set up your gym or training area.
- Each participant will receive a copy of the Power Point lecture(s)
Included in this one day clinic are several hands on teaching sessions which will assist in learning proper lifting techniques and related bio-mechanics, as well as demonstrations on how imbalances can be corrected. Emphasis will also be placed on how correct strength training and flexibility exercises can improve power development of the rowing stroke. We will also review the basics of sport nutrition as it relates to recovery from training, and summarize the concepts covered in the clinic. This clinic will set a strong foundation for future strength training and remove myths often heard about its safety. This class is ideal for those looking to improve overall performance and learn how to train far more effectively.
Class size is limited to (8) participants for the all day clinic to allow for effective hands on coaching instruction for each individual. In addition spot are also available to attend the lecture(s) only.
Go to the “Camps and Clinics” page for more details about this event.
**Coach Kaehler (bio) has been a physical therapist for 18 years, a certified strength and conditioning specialist (CSCS) for 12 years and a USAW Sports Coach for (4) four years. Please contact Coach Kaehler for more details.
Please refer to the schedule to see the tentative layout for the day.
When: December 13th, 2009
Time: 8:30 to 5:00 pm
Location: Transcend Sports Training Facility in Wrightstown, PA (30 minutes from Princeton, 35 minutes from Philadelphia)
SIGN-UP NOW For the ALL DAY CLINIC clinic as these (8) spots will fill quickly!!! Three (3) spots are left
SIGN-UP NOW – LECTURE ONLY (Morning Session) – “Structural Imbalances Identification and Correction”
SIGN-UP NOW – LECTURE ONLY (Afternoon Session) – “Proper Mechanics of Strength Training”
Lower-Mid Back Strength Conditioning for Rowing Performance
November 4, 2009
Coach Kaehler MSPT, CSCS
Column Editor:
Lower-Mid Back Strength Conditioning for Rowing Performance:
By Bob Blaisdell
The sport of rowing inherently places great stresses on the entire body and being conditioned to such stresses can mean the difference between rowing all season or simply recovering on the injured list. Conditioning for the rowing movement is essential for injury prevention, maintenance of fitness level and peak performance in competition. The rowing sequence is broken into four phases- the catch, the drive, the finish, and recovery. During each phase of the rowing sequence the lower- mid back and resulting musculature play a pivotal role in the transfer of power from the legs to the oar in the water. Optimally, there would be no loss of power but the structure of the human body is not designed for flawless operation in such a sequenced motion. We can, however, lessen the gap by conditioning these areas that may be weakened, inflexible, or suffering from an imbalance. Though there are numerous modalities to train for this rigorous sport, this article will discuss the biomechanics involving the lower-mid back during the rowing sequence, pathology of injury to this area, structure and function of optimal spine stiffness necessary for peak performance as well as two strength exercises to elicit such gains.
The biomechanics, specifically involving the lower-mid back, during the rowing sequence was best described by Thomas Mazzone, MD. He observed that during the catch phase the erector spinae are relaxed, with trunk flexion occurring via the abdominals. The drive phase has primary leg emphasis with stabilizing muscles supporting, body swing completed from back extension and contraction of the erector spinae group. During the drive phase the latissimus dorsi and erector spinae group are highly active and are continually contracted through the finish phase. The upper arms are internally rotated by contracting the latissimus dorsi. The recovery phase involves the abdominals flexing the torso.
When examining how injury occurs to the area, we can look at the structure of the spine. The anatomy of the vertebrae is that each is separated by an intervertebral disc connected by a facet joint and the annular ligament. The facet joint allows flexion and extension of the joint but restricts rotational movement in the lumbar spine region. Muscles run parallel to the spine and attach to each vertebra, holding the spine erect. During the catch phase and initiation of the drive there is a large amount of tensile and rotational stress placed upon the lumbar spine. The subsequent stress resulting from this repetitive motion can cause injury for many rowers. This stress is exacerbated by a farther reach, placing increased stress on the front edge of the intervertebral discs and therefore locking the facet joints more so, forcing the muscles to work harder to keep the torso erect and limiting rotation further. Clearly, maximal spine stiffness and strength is needed for peak performance and injury prevention. In regards to rowing performance and injury prevention, spine stiffness is optimal. This equates to coordinated (balanced) muscle contraction and the ability of the spine to retain its original shape under increasing loads. Spine stiffness is synonymous with spine stability, which is paramount in rowing.
When choosing strength conditioning exercises best suited to increase spine stiffness and low-mid back musculature for rowing, two exercises may immediately come to mind- the bench pull and the standing bent over row. The bench pull can be described as being performed while lying prone on a raised bench, a barbell underneath and the individual pulling the bar up towards the underside of the bench in a rowing fashion. This exercise is a common strength training modality among rowers but may not be as beneficial as was once thought for optimal performance, which will be discussed further. The bent over row can be described as being performed while standing, bent forward with a neutral spine, a barbell hanging in the individuals hands, and lifting the bar towards the torso in a rowing fashion. A recent article examining the comparison of different rowing exercises for trunk activation and spine stiffness by Fenwick, Brown, and McGill reports that individuals with higher muscle activation had a better “safety-margin” in terms of spine stability than those with lower muscle activation. Training goals should be taken into consideration when choosing between the exercises; those who are rehabilitating an injury or in a decreased training phase should be interested in modest muscle activation with low spine loads, while those with peak performance aspirations should strive for exercises with highest muscle activation and largest spine loads. The bench pull retains neutral spine angles and allows the body to be supported by the bench to which the individual is lying prone. This exercise, when studied through electromyography, was shown to elicit higher activation of the latissimus dorsi, upper back, and hip extensor muscles than the standing bent over row. It also elicited low activation of the lumbar erector spinae group, due to the support of the bench. The standing bent over row did produce high muscle activation, though it was less activation of the latissimus dorsi, upper back, and hip extensor than a bench pull style exercise, and symmetrical activation across the upper and lower back. The standing bent over row also elicited the largest spine load and subsequent stiffness. The standing bent over row creates a large external moment arm when the barbell is being held and the thoracic and lumber spine must synchronously act to correct this, therefore resulting in increased muscle stiffness that will stabilize the spine. One drawback to the bench pull is that is produces asymmetrical loads and higher muscle activation in the upper back musculature versus the lumbar spine, this imbalance has been shown to be present in those with a history of low back pain. It can be an effective exercise for those rehabilitating injury or still developing in their training, but it seems contraindicated for anyone interested in peak performance in rowing. The standing bent over row is a slightly more complex exercise that can be learned easily and elicits balanced muscle activation throughout the back and promotes optimal spine stiffness and stability needed for increasing rowing performance.
References
Comparison of Different Rowing Exercises: Trunk Muscle Activation and Lumbar Spine Motion, Load, and Stiffness. Fenwick, Chad MJ; Brown, Stephen HM; McGill, Stuart M. The Journal of Strength & Conditioning Research. 23(5):1408-1417, August 2009.
Kinesiology of the Rowing Stroke. Thomas Mazzone, MD. NSCA Journal. Volume 10, November 2, 1988.
Sport-Specific Conditioning to Prevent Injuries in Rowing. Allen, Kristen; Jones, Margaret T. Strength and Conditioning Journal. February 1998.
US Rowing Convention, Phoenix, AZ – December 3-5, 2009
November 4, 2009
Coach Kaehler will be presenting a lecture on “Structural Imbalances and Strength Training” as they relate to rowing at the annual US Rowing Convention in Phoenix Arizona on December 4th. This lecture is ideal for coaches and rowing athletes who want to learn more about how flexibility and strength imbalances can limit performance and increase the likihood of injuires. Please go the US Rowing web site for more details on this event.