More Than the Erg: Building Robust Athletes with Kemble Edelsten - Episode 33

We’re joined by legendary Strength and Conditioning coach Kemble Edelsten, the man who has spent over three decades turning schoolboy and schoolgirl rowers into elite level athletes. From the "Coke Can" secret to core stability to why your breathing might be the one thing holding back your erg score, Kemble breaks down the exact land-based blueprint used at programs like Scotch College to build power, prevent injury, and foster a winning culture. Whether you’re a coach looking for an edge or an athlete trying to break a PB, this masterclass in movement is required listening.Who is Kemble Edelsten?Kemble Edelsten is a leading Strength and Conditioning (S&C) coach based in Melbourne, with over 30 years of experience shaping elite youth athletes. Currently the S&C Lead at Scotch College, Kemble’s journey took him from PE teaching to high-performance sports science, including a pivotal stint at the University of Hawaii that ignited his passion for the S&C pathway. He is a specialist in long-term athletic development, moving beyond simple weightlifting to focus on movement quality, injury prevention, and the "holistic athlete."Why This Conversation is ImportantThis episode is a masterclass for coaches, parents, and athletes on the bridge between the gym and the water. Kemble explains that S&C isn't just about "getting big" it's about building a robust, flexible, and self-aware human being.Key Takeaways include:The "Better Athlete" Philosophy: Why focusing on power and flexibility is more effective for boat speed than chasing specific erg numbers.Succession of Culture: How older students model recovery, nutrition, and discipline for the younger years.The Post-COVID Disconnect: Rebuilding "good practice" and athletic standards in a landscape where mentorship cycles were interrupted.Episode Highlights1. The Multidisciplinary CoachKemble discusses how a modern S&C coach wears many hats:The Mentor: Building rapport to guide students through the pressures of selection.The Psychologist: Reading the room to know when to push and when to back off.The Educator: Teaching "why" an exercise matters so athletes can eventually manage their own training.2. Mastering the Fundamentals: Breathing & The CoreKemble breaks down his "back to basics" approach, which starts with anatomy and physiology before any weights are lifted.The "Dead Bug" & "Bird Dog": Essential exercises for pelvic stability and core coordination.Box Breathing: Using the nose to control the parasympathetic nervous system and move out of "fight or flight" mode.The "Coke Can" Analogy: A visual lesson in intra-abdominal pressure—an unopened can is indestructible, but an empty one crushes easily.3. The Seasonal RoadmapOff-Season: Regressing to bare basics, screening for "niggles" with physios, and focusing on wellness (sleep, nutrition, and journaling).Winter: Building raw strength through compound movements and "funky" auxiliary exercises to keep engagement high.Pre-Competition: Transitioning to speed, power, and high-intensity movements.4. Land-Based Training: More Than WeightsKemble reflects on his 20-year history of implementing "un-trendy" training that is now mainstream:Bodyweight Mastery: Handstands, crawls, and duck walks.Versatility: Creating programs that athletes can do in a hotel room or at a regatta center without any equipment.You can quote us on that"I’m never going to say what we’re doing here is going to 'fix' your erg. I’m trying to make you a better athlete. A better athlete is more powerful, more flexible, and more conditioned. That is what makes the boat go faster."Hosted by Drew Ginn OAMGuest Kemble EdelstenProduced by Nicholas Finster Sponsored by 776BC