2011 Summer Sculling and Strength Training Camp
March 29, 2011
2011 Coach Kaehler’s Strength & Sculling Camps
Experience the joy of rowing in beautiful Bucks County!
Coach Kaehler
Olympian, World Champion,
Body-Balanced Conditioning Specialist
When:
Session 1: July 11th – July 16th
Session 2: July 18th – July 23rd
All sessions run from Monday through Saturday, 6:30am through 9 am.
Who:
Experienced rowers (one season minimum), aged 16 years and up.
Please note: This camp is limited to 4 rowers per session to optimize the coaching and learning experience for each participant.
Where:
Rowing Sessions: Core Creek Park, Langhorne, PA at the boathouse (M,W,F)
Strength Sessions: Transcend Sports Training Facility, Wrightstown, PA (T,Th,S)
Camp Includes:
• Three Sessions on-the-Water
• Three Sessions in the Gym.
• 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
• Foundations of Strength Training Technique
• Eight (8) week Strength Training Program Included
• Power Point™ Presentation on Body Balance
Time Commitment:
Sessions will run from 6:30 to 9:00 am. Times may vary based on weather or schedule conflicts. Athletes are expected to be on time, and picked up right after practice.
What to Expect:
Practices will be held both at the gym, and on the water unless conditions are not safe to row (lightening or heavy rain/flooding). In the case of inclement weather, we may need to rearrange the schedule to accommodate weather conditions.
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 at the boathouse, Transcend however is a fully functional gym. Coach Kaehler will have additional water available. Porta-Johns are available in the park. Hats, sunglasses, and sun screen are strongly suggested.
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 are suggested to 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.
Body Balance Evaluation:
Each participant will receive a 35 -40 minute Body Balance 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, weekly membership to Transcend Sports Training facility, and an individual Body Balance Evaluation.
Please contact Coach Kaehler to receive the application for the camp.
Pay Pal – $100 Deposit
–
Please indicate the session you would like to attend.
Body Balance Clinic – May 7th, 2011 – Greenwich Water Club
March 25, 2011
Join 3-time Olympian, 4-time World Champion Coach Kaehler
for Body Balance Evaluations
Where: Greenwich Water Club, Cos Cob, CT
When: May 7th, 2011
Ideal for high school,college, and master’s rowers and coaches, who want to take their rowing to the next level.
Body Balance Structural Evaluations (with corrective exercise instruction immediately following the evaluation)
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!
Time Slots: Saturday, May 7th, 2011
9:00 – 10:30 am – BOOKED (TA)
10:30 – 12:00 am – BOOKED (NL)
12:00pm – 1:30pm – available
2:00 – 3:30 pm – BOOKED
3:30 – 5:00pm – – available
After making your purchase, please contact Coach Kaehler to reserve your preferred time.
2011 Summer StrengthTraining and Power Clinics
March 9, 2011
New Camp!!
2011 Coach Kaehler’s Strength and Power Development for Rowing
Learn Effective and Proven Training Techniques from Coach Kaehler in Bucks County, PA
Olympian, World Champion,
Body-Balanced Conditioning Specialist
WHO
Experienced Rowers (one season minimum), aged 14 years and up.
Please note: This camp is limited to 5 rowers per session to optimize the coaching and learning experience for each participant.
WHAT
Ideal for those who;
- Want to Improve Your Strength and Power
- Want to Avoid Training Related Injuries
- Want a Program Designed to Improve Your Specific Strength and Flexibility Issues
- Want Coach Kaehler’s Body-Balanced Approach to Getting Stronger and More Powerful!
At last, a complete, all-in-one approach to developing a sound and proven-effective strength and conditioning program to fit your personal needs, based on your individual Body Balance evaluation conducted by Coach Kaehler.
Coach Kaehler combines years of experience as an elite athlete, a musculo-skeletal specialist (PT and CSCS), and physiological professional, to share with you the same principles and techniques he teaches to top-level programs and athletes.
Ideal for athletes of all levels (high school, college, masters and elite).
CAMP INCLUDES
- Individual Body Balance Evaluations Conducted by Coach Kaehler
- Individual Corrective Exercise Programs Based on Results of Evaluation
- Strength Training Programs, Based on Individual Level of Experience
- Integration of ‘Body Balance’ or ‘Core’ into Individual Strength Program
- Instruction on Proper and Safe Lifting techniques by Coach Kaehler, a Certified Strength and Conditioning Specialist and Physical Therapist
- Instruction on Power and Strength Development on the Erg
Enrollment in each camp will be limited to maximize individual coaching and instruction.
Don’t miss this chance to train with the best!
WHEN
Week Day Sessions:
SESSION 1: June 20th – July 1st
SESSION 2: July 11th – July 22nd
All sessions meet on Mondays, Wednesdays, and Fridays, from 5:30 – 7:30 pm.
Weekend Sessions:
SESSION 1: June 24-26
SESSION 2: July 15-17
Weekend Schedule:
Friday PM
5:00 – 8:00pm – Body Balance Evaluations
Saturday AM
7:00 – 8:00 am – Body Balance Power Point Lecture
8:15 – 9:45 am – Corrective Strengthening Exercise Session
Saturday PM
3:30 – 5:30 – Strength Session # 1 – Instruction on proper lifting mechanics, lifting safety, and correlation of strength training to rowing. We will use the Concept 2 ergometers to connect strength training to rowing.
Sunday AM –
7:00 – 9:00 am – Strength Session #2 – Instruction on lifting technique. Run through a lifting session.
WHERE
Transcend Sports Training Facility, Wrightstown, PA (M,W,F) 5:30 – 7:30pm for Two Week Program.
BODY BALANCE EVALUATION
Each participant will receive a 30 minute Body Balance 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.
COST
Weekend Camp $575 per athlete, payable to “Coach Kaehler, LLC”.
Weekday Camp (2 weeks) – $750 per athlete, payable to “Coach Kaehler, LLC”.
Please contact Coach Kaehler to receive the application for the camp.
A partially – 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, membership to Transcend Sports Training facility, and an individual Body Balance Evaluation.
Please contact Coach Kaehler to receive the application for the camp.
SIGN-UP NOW!!!
DEPOSIT $100 – All camp sessions are limited to five (5) athletes
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Denver, Colorado – April 9th and 10th, 2011 – Body Balance Evaluation and Dynamic Balance Training Clinic
March 4, 2011
When: April 9-10, 2011
Where: Crossfit Denver – April 9th, Rocky Mountain Rowing Club
Who: Rowing and fitness enthusiasts who want to learn more about Body Balance and how it impacts performance.
Body Balance – Structural Evaluation
Understanding and correcting your specific flexibility and strength imbalances is essential to helping you achieve a long, powerful, and balanced rowing stroke. This session includes 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 process to improve your performance and enjoy rowing to your potential. For more information on the Body Balance Structural Evaluation process please go to the “Body Balance” page on the Coach Kaehler web site.
Individual Session: ($379) – Each evaluation is followed by a private session to review specific corrective body balance exercises. Each participant will receive their own Body Balance corrective exercise booklet which addresses identified strength and flexibility deficits. The booklet includes detailed instructions (pictures and text) on how to perform each movement.
**Please contact Coach Kaehler immediately after your purchase to confirm your time slot.
Group Session: Each athlete receives a private evaluation which is blocked scheduled in 30 minute increments. Immediately following the evaluations a group session is scheduled to review how to do each of the corrective exercises. Each athlete also receives an individualized corrective exercise booklet that addresses their own specific identified imbalances. A maximum of 12 athletes can be seen during one day. (Individual Session is highly recommended if you have a history of training related pain)
3 to 8 athletes – ($225/per athlete)
**One-on-one evaluations are done in 30 minutes increments. Evaluation time slots shown are in 90 minute increments and can be broken down or combined if necessary. Following the evaluations your group will do the corrective exercise session together at a specified time..
A private room will be used for the required for the Body Balance Evaluations. Group exercise instruction (up to 12 athletes) requires a large open area where all participant can lie on the floor with arms and legs extended.
Equipment necessary to instruct the group corrective exercise session include;
Physioball – (Exercise/Swiss ball) – one ball for each two participants is suggested.
Light dumbbells (5 to 15 pounds)
Exercise mats if desired. We will be on the floor.
Dynamic Balance Training: Instructional Program ($99)
This 2:30 -3:00 hour program includes a 60-minute Power Point presentation that focuses on the basics of body balance and how it relates to rowing. The presentation is followed by a hands-on instructional session where the key “foundation” or “core” exercises are properly instructed and performed by each participant. Hand books will be given out that include a copy of the power point lecture, as well as pictures and text on how to do key body balance exercises.
- Power Point Lecture on “Body Balance”
- Understand what the “core” really is, and how to train it properly!
- Review of basic anatomy and function as it relates to “Body Balance”
- Hands-on Instruction on proper “Body Balance” exercise techniques
- Understanding of key principles of the “Dynamic Body Balance System”
- Improve your power, strength, and balance and incorporate it into all of your training
- Dynamic Balance Training significantly reduces the risk of training related injuries!
This program can be done in groups of 5-8. For teams this can be done as a one or two day event depending upon the amount of athletes. This Dynamic Balance Training system has already been utilized by a number of top college programs.
SIGN-UP NOW!! LIMITED SPOTS AVAILABLE
SCHEDULE
Saturday – April 9th, 2011: (Crossfit -DENVER)
05:30 am – 07:00 am ** Body Balance Evaluation ** (if necessary)
07:00 am – 08:30 am Body Balance Evaluation – BOOKED
08:30 am – 10:00 am Group -Body Balance Evaluations – BOOKED
10:00 am – 11:30 am Group – Body Balance Evaluations – BOOKED
12:00 pm – 02:45 pm Dynamic Balance Training Clinic ( 5 of 8 spots have been purchased)
03:00 pm – 04:30 pm Body Balance Evaluations – BOOKED
04:30 pm – 06:00 pm Body Balance Evaluations – BOOKED –
6:00 pm – 07:30 pm Body Balance Evaluations – BOOKED
There is the ability to do evaluations on Sunday. Please contact me if interested.
ON THE WATER COACHING
Sunday – April 10th, 2011: ROCKY MOUNTAIN ROWING CLUB
07:00 am – 07:45 am – On the Water Session – OPEN
07:45 am – 08:30 am – On the Water Session – OPEN
08:30 am – 09: 15 am – On the Water Session – BOOKED (TE)
09:15 am – 10:00 am – On the Water Session – OPEN
10:00 am – 10:45 am – On the Water Session – BOOKED (ML)
* Weather permitting. If the lake is un-rowable then I will offer the option of a technique session on the erg at Crossfit. I would be glad to look at boat set-up as well if we can not get on the water. Refund is also an option as well.
Additional sessions may be available**
There may also be additional time for Body Balance Evaluations on Sunday from 12-3pm. Please contact Coach Kaehler if interested.
SIGN-UP NOW!! LIMITED SPOTS AVAILABLE
Alexandria, VA – April 2nd, 2011 – Individual Body Balance Evaluations and Dynamic Body Balance Training Session
January 22, 2011
When: April, 2011 – 9am – 7pm*
Where: Alexandria, VA*
What: Body Balance Evaluations and Dynamic Balance Training
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IDEAL for those who:
- Want to improve their rowing strength and Power!
- Want to identify, understand, and correct your imbalances!
- Want to eliminate chronic training related pain
- Failed to get better (pain) using traditional medical treatment methods
BODY BALANCE – STRUCTURAL EVALUATION
Understanding and correcting your specific flexibility and strength imbalances is essential to helping you achieve a long, powerful, and balanced rowing stroke. This session includes 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 process to improve your performance and enjoy rowing to your potential. Learn how to really strength your “CORE” the right way!! It helps to know what you really need to do to correct your body and core balance. For more information on the Body Balance Structural Evaluation process please go to the “Camps and Clinics” page.
RATES FOR THIS EVENT:
Individual Session: 90-minute one-on-one session
First Time Evaluation = $379 per athlete
SIGN-UP NOW!!
**After you make your purchase please contact Coach Kaehler to reserve your spot.
Re-evaluation Session: (previous evaluation necessary) =$299 per athlete
TIME SLOTS:
9:00 – 10:30 am – available
10:30 – 12:00 pm – Booked
12:00 – 1:30pm – available
5:30 – 7:00pm – available
DYNAMIC BALANCE TRAINING – CLINIC – ($99 per person)
Dynamic Balance Training: Instructional Program
This 3-hour program includes a 60-minute Power Point presentation that focuses on the basics of body balance and how it relates to rowing. The presentation is followed by a hands-on instructional session where the key “foundation” or “core” exercises are properly instructed and performed by each participant. Hand books will be given out that include a copy of the power point lecture, as well as pictures and text on how to do key body balance exercises.
- Power Point Lecture on “Body Balance”
- Understand what the “core” really is, and how to train it properly!
- Review of basic anatomy and function as it relates to “Body Balance”
- Hands-on Instruction on proper “Body Balance” exercise techniques
- Understanding of key principles of the “Dynamic Body Balance System”
- Improve your power, strength, and balance and incorporate it into all of your training
- Dynamic Balance Training significantly reduces the risk of training related injuries!
**Please wear training cloths as each participant will learn how to do these exercises using the correct technique. Train your “core”
2:00 – 5:00 pm – Limited to 8 athletes
Bring your own exercise ball (55cm/22inch), mat, and resistive tubing or bands. ( I have resistive bands for sale at cost)
2:00 – 3:00 pm – Power Point Presentation on Body Balance and Rowing
3:00 – 5:00 pm – Hands-on training session. Each participant will learn how to do my Body Balance exercises the right way. Understand what the “core” really is and how to train it the correct way, and to understand why these exercises will change the way you train forever.
SIGN-UP NOW TO RESERVE YOUR SPOT!!!
Other times may be available. Please use the contact page to let Coach Kaehler if you are interested in another time on Saturday, March 5th.
* Holiday Inn on First Avenue
January 28-29, 2011 – Body Balance Evaluations – Marin Rowing Club/BIAC
January 21, 2011
Join 3-time Olympian, 4-time World Champion Coach Kaehler
For One-on-One Body Balance Evaluation Sessions
Where: Marin Rowing Club and BIAC
When: Friday, January 28th (MARIN ) and Saturday, January 29th, 2011 (BIAC)
Ideal for Master’s, collegiate and high school athletes who want to take their rowing to the next level.
Coach Kaehler teams with California Rowing Club to offer an intensive Body Balance weekend featuring one-on-one sessions which helps to improve your rowing strength and power, and eliminates chronic training related pain.
See why coaches from leading high schools and colleges, including Northeastern and Harvard, and St. Joe’s Women to name a few, have made Coach Kaehler’s clinics and evaluation process a must for their training programs.
Space is limited so Sign-up NOW!!!
Body Balance Structural Evaluations (90 minute individual sessions) $379
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!
Marin Rowing Club – Friday, January 28th
TIME SLOTS:
6:30 am – 8:00 am – Closed
8:00 am – 9:30 am – Closed
9:30 am – 11:00 am – Closed
11:00 am – 12:30pm – Closed
***If you are interested in a group session please contact Coach Kaehler using the contact page.
BIAC – Saturday, January 29th
1:00 pm – 2:30 pm – Booked
2:30 pm – 4:00 pm – Booked
4:00 pm – 5:30 pm – Booked
SIGN-UP NOW!!!
After making your purchase, please contact Coach Kaehler to reserve your preferred time.
Temple Crew – Men and Women – Body Balance Program
January 4, 2011
Coach Kaehler will be working with the Men’s and Women’s Crew Teams at Temple this coming January 17th and 19th. He will instruct them on the principles of Body Balance and review his Body Balance Strength Training Program.
January 28-29th, 2011 – Coach Kaehler will be offering his Balance Evaluations to the San Fransisco Rowing Community
January 2, 2011
Join 3-time Olympian, 4-time World Champion Coach Kaehler
For One-on-One Body Balance Evaluation Sessions
Where: California Rowing Club and BIAC
When: Friday, January 28th (Marin Rowing Club) and Saturday, January 29th, 2011 (BIAC)
SUFFERING from chronic training related injuries? This process will help you to correct your imbalances and return you to pain-free rowing!!
Ideal for Master’s, collegiate and high school athletes who want to take their rowing to the next level.
Coach Kaehler teams with California Rowing Club to offer an intensive Body Balance weekend featuring one-on-one sessions which helps to improve your rowing strength and power, and eliminates chronic training related pain.
See why coaches from leading high schools and colleges, including Northeastern and Harvard, and St. Joe’s Women to name a few, have made Coach Kaehler’s clinics and evaluation process a must for their training programs.
Space is limited so Sign-up NOW!!!
Body Balance Structural Evaluations (90 minute individual sessions) $379
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!
Pocock Training Center – Postponed Until a Later Day – Body Balance Evaluations
January 2, 2011
I apologize for the postponement of this event. I am working a rescheduling this event to a later date, April or May. Please contact me if there is interest. I will also be adding a new group event, Dynamic Balance Training.
What: Individual and Group – Body Balance Evaluations and Group Clinic – Dynamic Balance Training!
When: ????
Where: Pocock Training Center, Seattle, WA
IDEAL for those who:
- Want to improve their rowing strength and power!
- Want to identify, understand, and correct your imbalances!
- Want to eliminate chronic training related pain
- Failed to get better (pain) using traditional medical treatment methods
Body Balance – Structural Evaluation –
Understanding and correcting your specific flexibility and strength imbalances is essential to helping you achieve a long, powerful, and balanced rowing stroke. This session includes 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 process to improve your performance and enjoy rowing to your potential. Learn how to really strength your “CORE” the right way!! It helps to know what you really need to do to correct your body and core balance. For more information on the Body Balance Structural Evaluation process please go to the “Camps and Clinics” page.
Individual Session: 90-minute one-on-one session
First Time Evaluation = $379 per athlete
**After you make your purchase please contact Coach Kaehler to reserve your spot.
Re-evaluation Session: (previous evaluation)
=$299 per athlete
**After you make your purchase please contact Coach Kaehler to reserve your spot.
Group Session: 30-minute one-one one evaluation, followed by a group instruction (60 minutes) on how to perform the corrective exercises (email Coach Kaehler for group sessions)
2 to 6 athletes = $225 per athlete
6 + athletes = $195 per athlete
Sample Day 1
6:00 am – 07:30 am – available
7:30 am – 09:00 am – available
9:00 am – 10:30 am – available
10:30am – 12:00 pm – available
1:00pm – 2:30 pm – available
6:00 pm – 7:30 pm – Dynamic Body Balance Clinic
7:30pm – 9:00 pm – Dynamic Body Balance Clinic
Saturday, March 19th
6:00 am – 07:30 am – available
7:30 am – 09:00 am – available
9:00 am – 10:30 am – available
10:30am – 12:00 pm – available
1:00pm – 2:30 pm – available
2:30 pm – 4:00 pm – Dynamic Body Balance Clinic
4:00pm – 5:30 pm – Dynamic Body Balance Clinic
Team Kaehler Winter Training Program
December 4, 2010
Stay on track with 2010-2011
Team Kaehler Winter Training Program
Coach Kaehler launches new Twitter™-based winter training program
designed to help rowers stay on-track with winter training goals
December 3, 2010 – Holland, Pa – Coach Kaehler announced today his new 2010-2011 Winter Training Program. Ideal for rowers of all levels, the program is designed to work with rowers and their current programs, and help them stay on-track with their winter erging and spring racing goals. The training program will start on Monday, December 6th and will run through to Friday, February 18th. The program will be available free-of-charge, and run through Twitter™. The Twitter™ link will feature a down-loadable monthly training spreadsheets for rowers to record their workouts. The spreadsheets will also include a special section to record tests, competitions and achieved milestones. Once registered with the Winter Training Program, participants will also receive regular Coach Kaehler updates on various aspects of training.
“For most rowers, winter training can be both a period of opportunities and challenges,” said Coach Kaehler, Body-Balanced Coaching and Conditioning Consultant. “After long months of sprint and head races, rowers head indoors with renewed, aggressive goals for their next racing season. Although they may have the drive and commitment, some rowers lack the guidance or experience to design a program that will help them meet their objectives. The Team Kaehler Program is designed to work with the rowers and their current programs, and help keep them on-track by giving them tangible and proven-effective guidelines for their winter training.”
“This program emphasizes a methodical approach to training that encourages athletes to be organized, committed and accountable – all traits common to successful athletes,” added Kaehler.
Using Twitter™, participants will receive their recommended weekly workouts – including erg and strength and conditioning – as well as general training suggestions, links to articles and other related interest stories. The spreadsheet will be available as a downloadable file on Twitter™ or click on Winter Incentive Program or scroll to the bottom of this page.
Participating athletes will award themselves cumulative bonus points for meeting the following interim program goals:
- Weekly and monthly erging mileage
- Weekly and monthly strength and conditioning workouts
- Recommended 2k, 6k and other tests
- Participation in erging competitions
- Placement in erging competitions
- Overall percentage improvements in 2K scores
The Program will include recommendations for workouts as well as a few sample Coach Kaehler workouts. Coach Kaehler emphasizes that this program is not designed or intended to entirely replace current workouts, but can easily be adapted to, or used in conjunction with current club or school training programs.
Team Kaehler participants will also receive regular tweets on a broad range of training subjects including nutrition and conditioning, as well as athlete profiles and other interest stories. The program will also include samples of Coach Kaehler’s erg and conditioning workouts. More detailed information will available soon and on a regular basis through Twitter™.
Separately, participants can also purchase Coach Kaehler’s detailed Winter Erging and Strength and Conditioning Programs to ideally compliment the Team Kaehler Winter Training Program. To purchase these and other products, please visit www.CoachKaehler.com.
To get started, follow Coach Kaehler’s program on twitter at http://twitter.com/#!/Winter_Training. If you’re not already a Twitter™-registered user, create a free account at Twitter.com, and follow the Winter_Training account.
Sign up now and stay on track with your winter goals!!
For more information on all of Coach Kaehler’s Body-Balanced products and services, please visit www.CoachKaehler.com.
Follow Coach Kaehler on facebook™ and twitter™.
| Coach Kaehler Winter Training Incentive Program | |||||||
| Date | Activity | Time | Meters | Weekly Total | Running Total Meters | Description | |
| Monday | 12/06/10 | 00:30:00 | 7500 | 7500 | |||
| Tuesday | 12/07/10 | 01:10:00 | 7500 | 15000 | |||
| Wednesday | 12/08/10 | 00:45:00 | 12500 | 27500 | 27500 | ||
| Thursday | 12/09/10 | 00:45:00 | 23134 | 50634 | |||
| Friday | 12/10/10 | 01:30:00 | 20000 | 70634 | |||
| Saturday | 12/11/10 | 01:03:00 | 11220 | 81854 | |||
| Sunday | 12/12/10 | 01:00:00 | 15000 | 96854 | |||
| Monday | 12/13/10 | 00:40:00 | 10500 | 107354 | |||
| Tuesday | 12/14/10 | 00:45:00 | 10000 | 117354 | |||
| Wednesday | 12/15/10 | 00:30:00 | 7500 | 109854 | 124854 | ||
| Thursday | 12/16/10 | 01:00:00 | 7778 | 132632 | |||
| Friday | 12/17/10 | 01:30:00 | 15000 | 147632 | |||
| Saturday | 12/18/10 | 01:00:00 | 10000 | 157632 | |||
| Sunday | 12/19/10 | 1:30:00 | 20052 | 177684 | |||
| Monday | 12/20/10 | 0:30:00 | 7500 | 185184 | |||
| Tuesday | 12/21/10 | 00:30:00 | 7500 | 192684 | |||
| Wednesday | 12/22/10 | 01:10:00 | 7500 | 82830 | 200184 | ||
| Thursday | 12/23/10 | 00:45:00 | 12500 | 212684 | |||
| Friday | 12/24/10 | 00:45:00 | 23134 | 235818 | |||
| Saturday | 12/25/10 | 01:30:00 | 20000 | 255818 | |||
| Sunday | 12/26/10 | 01:03:00 | 11220 | 267038 | |||
| Monday | 12/27/10 | 01:00:00 | 15000 | 282038 | |||
| Tuesday | 12/28/10 | 00:40:00 | 10500 | 292538 | |||
| Wednesday | 12/29/10 | 00:45:00 | 10000 | 109854 | 302538 | ||
| Thursday | 12/30/10 | 00:30:00 | 7500 | 310038 | |||
| Friday | 12/31/10 | 01:05:00 | 15000 | 325038 | |||
| Saturday | 01/01/11 | 01:00:00 | 7778 | 332816 | |||
| Sunday | 01/02/11 | 01:30:00 | 15000 | 347816 | |||
| Monday | 01/03/11 | 01:00:00 | 10000 | 357816 | |||
| Tuesday | 01/04/11 | 1:30:00 | 20052 | 377868 | |||
| Wednesday | 01/05/11 | 0:30:00 | 7500 | 92830 | 385368 | ||
| Thursday | 01/06/11 | 00:30:00 | 7500 | 392868 | |||
| Friday | 01/07/11 | 01:10:00 | 7500 | 400368 | |||
| Saturday | 01/08/11 | 00:45:00 | 12500 | 412868 | |||
| Sunday | 01/09/11 | 00:45:00 | 23134 | 436002 | |||
| Monday | 01/10/11 | 01:30:00 | 20000 | 456002 | |||
| Tuesday | 01/11/11 | 01:03:00 | 11220 | 467222 | |||
| Wednesday | 01/12/11 | 01:00:00 | 15000 | 104354 | 482222 | ||
| Thursday | 01/13/11 | 00:40:00 | 10500 | 492722 | |||
| Friday | 01/14/11 | 00:45:00 | 10000 | 502722 | |||
| Saturday | 01/15/11 | 01:00:00 | 7778 | 510500 | |||
| Sunday | 01/16/11 | 01:30:00 | 15000 | 525500 | |||
| Monday | 01/17/11 | 01:00:00 | 10000 | 535500 | |||
| Tuesday | 01/18/11 | 01:00:00 | 7778 | 543278 | |||
| Wednesday | 01/19/11 | 01:30:00 | 15000 | 91056 | 558278 | ||
| Thursday | 01/20/11 | 01:00:00 | 7778 | 566056 | |||
| Friday | 01/21/11 | 01:00:00 | 7778 | 573834 | |||
| Saturday | 01/22/11 | 01:30:00 | 15000 | 588834 | |||
| Sunday | 01/23/11 | 01:00:00 | 10000 | 598834 | |||
| Monday | 01/24/11 | 1:30:00 | 20052 | 618886 | |||
| Tuesday | 01/25/11 | 0:30:00 | 7500 | 626386 | |||
| Wednesday | 01/26/11 | 00:30:00 | 7500 | 90608 | 633886 | ||
| Thursday | 01/27/11 | 01:10:00 | 7500 | 641386 | |||
| Friday | 01/28/11 | 00:45:00 | 12500 | 653886 | |||
| Saturday | 01/29/11 | 00:45:00 | 23134 | 677020 | |||
| Sunday | 01/30/11 | 01:30:00 | 20000 | 697020 | |||
| Monday | 01/31/11 | 01:03:00 | 11220 | 708240 | |||
| Tuesday | 02/01/11 | 01:00:00 | 15000 | 723240 | |||
| Wednesday | 02/02/11 | 00:40:00 | 10500 | 107354 | 733740 | ||
| Thursday | 02/03/11 | 00:45:00 | 10000 | 743740 | |||
| Friday | 02/04/11 | 00:30:00 | 7500 | 751240 | |||
| Saturday | 02/05/11 | 01:00:00 | 7778 | 759018 | |||
| Sunday | 02/06/11 | 01:30:00 | 15000 | 774018 | |||
| Monday | 02/07/11 | 01:00:00 | 10000 | 784018 | |||
| Tuesday | 02/08/11 | 1:30:00 | 20052 | 804070 | |||
| Wednesday | 02/09/11 | 0:30:00 | 7500 | 88330 | 811570 | ||
| Thursday | 02/10/11 | 00:30:00 | 7500 | 819070 | |||
| Friday | 02/11/11 | 01:10:00 | 7500 | 826570 | |||
| Saturday | 02/12/11 | 00:45:00 | 12500 | 839070 | |||
| Sunday | 02/13/11 | 00:45:00 | 23134 | 862204 | |||
| Monday | 02/14/11 | 01:30:00 | 20000 | 882204 | |||
| Tuesday | 02/15/11 | 01:03:00 | 11220 | 893424 | |||
| Wednesday | 02/16/11 | 01:00:00 | 15000 | 104354 | 908424 | ||
| Thursday | 02/17/11 | 00:40:00 | 10500 | 918924 | |||
| Friday | 02/18/11 | 00:45:00 | 10000 | 928924 | |||
| Saturday | 02/19/11 | 00:30:00 | 7500 | 936424 | |||
| Sunday | 02/20/11 | 01:05:00 | 15000 | 951424 | |||
| Average | 00:57:32 | 12356 | |||||
| Total | 73:50:00 | 951424 | |||||