Try rowing, it is easy to learn. My workout DVDs can help you.
Xeno Muller
Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.
Feb 25, 2009
You want to keep doing the sport that you love for the rest of your life?
You love to run, play golf, swim, play tennis, ice skate, ride bikes, motocross, ping pong, any sport you can think of. It is important that you cross train so that the joints you use the most during you favorite activity get a break. With rowing it is an easy way to keep fit for those activities without stressing the joints since rowing is a zero impact exercise. Cyclists have told me that during the cold weather season, the indoor rowing workouts made fitter for the cycling season. The same was true about runners. Even golfers found that their swing got more powerful, let alone being able to walk 18 holes.
Try rowing, it is easy to learn. My workout DVDs can help you.
Xeno Muller
Try rowing, it is easy to learn. My workout DVDs can help you.
Xeno Muller
From blogger to facebook, we are connected
Hello rowers and health seekers!
I interconnected this blog with my facebook profile. From now on, what you find here can be read on the facebook site. This will be great, because it allows me to promote my latest workout DVDs, and reach a wider audience when I publicize rowing tips. The other GREAT technology I possess is the ability to be wireless and blog from pretty much anywhere. This is also the case with SKYPE, no need anymore to be close to a local internet source. I am sitting in my car currently while the kids are dropped of on the school yard by my wife. Next to me is our little son Reid watching baby Einstein.
That is it for now.
Xeno Muller
Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.
Feb 23, 2009
Laufen ohne Verletzung, ich weiss wie!!!
Ist Laufen Ihre Leidenschaft? Ich will, dass Sie fuer viele Jahre ohne beschwerden weiter laufen koennen. Ich habe waerend meinen Olympia trainings Jahre gelernt, dass ich Verletzungen fern halten kann mit CrossTraining. Desswegen moechte ich von Herzen den Rat von trocken rudern zu geben. Mit trocken rudern kann man die Kondition trainieren ohne die Laufglieder zuhart zu beanspruchen.
Gruss,
Xeno Muller
Gruss,
Xeno Muller
Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.
Runners! I have a great idea for you!
Do you love to run? Believe me, I want you to run for the rest of your life. There is one thing that I learned from intensive training for the Olympics. You need to keep your workouts varied with cross training. Often athletes get little nagging injuries from overuse of a particular joint. So if you are a runner, I wholeheartedly recommend that you try rowing indoors to keep up your cardio and save your joints for many many years of injury free running.
Xeno Muller
Xeno Muller
Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.
Feb 22, 2009
Training program and why it is available.
Hello Row2K readers and others who stumble upon my little soap box.
I finished writing a second training program that is intended for master rowers who are going to compete at the US rowing master's national championship in August. If you are interested in getting the training plan, just add your email to the collection box on the first page of my website: www.ironoarsman.com.
Currently, I have two training programs going, the one mentioned above and one for club rowers who are competing in July.
I would like to explain why I am publicizing the training programs. As a former Olympic rower, with medals, the aftermath of competition is an unknown professional territory when it comes to building a business in rowing other than coaching a defined crew.
I consider myself a gun for hire for individuals who want to get the extra edge in high performance rowing. This market as you all know is very small. My two prodeges last year were the Graves brothers who barely missed making it to the Olympics.
On the other hand, I feel like I am a catalyst for none-rowers to discover health and fitness through indoor rowing. This health/wellness/fitness market is H U G E. At this point I have not yet figured out how to crack this nut. When I do, I will help sponsor rowing events :-)
So in the meantime, I need to spread the word about myself and my rowing capabilities. Tooting my own horn does not feel natural, after all I was born Swiss, where talking about "Going for Gold (like in the US)" is frowned upon.
Publicizing training programs which follow the training fundamentals that brought me Olympic gold and silver in the single scull seem to a natural. The key here is to mention that I have a great sculling DVD for sale which features me rowing my boat, while I am connected to a wireless mic. Spectators get to see how I interact with the single, they hear my thoughts on how to control the boat, and what type of exercises I do routinely, to stay efficient with my gliding and my power application.
In order to succeed at all levels in life I am a strong believer in the two way street.
I wish you all the very best,
Xeno
Xeno Muller
Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.
Feb 21, 2009
XENOTV is now Online! Weightloss every stroke.
With great joy, I am announcing a workout download service for people who want to increase their use of their rowing machine at home. The workouts are 30 minutes long and can be downloaded onto a portable video device such as an IPhone. Go check out further information on our website: www.ironoarsman.com and click on XENOTV. You will have a great time burning more calories and feeling great about losing weight by rowing more!!!
Xeno Muller
Xeno Muller
Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.
Gewicht verlieren, mit Rudern und Xeno Mueller, Ihr Olympia Sieger
Hallo,
Mit freude schreibe ich auf diesem Blog, dass ich jetzt einen Service habe fuer Rudermachinen Besitzer! Es gibt nichts langweiligeres als eine Fitnessmachine zu Hause alleine benutzen zu muessen... Dies ist jetzt Vergangenheit. Mein Name is Xeno Mueller, und habe 1996 die gold Medaille im Einer rudern an der Olympiade gewonnen. Nun filme ich Ruder trainings fuer Leute die einen Trainingspartner brauchen. Schaut mal bei meiner Webseite vorbei: www.ironoarsman.com und klickt XENOTV.
Alles Gute,
Xeno
Xeno Muller
Mit freude schreibe ich auf diesem Blog, dass ich jetzt einen Service habe fuer Rudermachinen Besitzer! Es gibt nichts langweiligeres als eine Fitnessmachine zu Hause alleine benutzen zu muessen... Dies ist jetzt Vergangenheit. Mein Name is Xeno Mueller, und habe 1996 die gold Medaille im Einer rudern an der Olympiade gewonnen. Nun filme ich Ruder trainings fuer Leute die einen Trainingspartner brauchen. Schaut mal bei meiner Webseite vorbei: www.ironoarsman.com und klickt XENOTV.
Alles Gute,
Xeno
Xeno Muller
Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.
Feb 20, 2009
Changing Gears going global with the Workouts!!!
Ok, that is it.
I am committing to weekly workouts that are "downloadable" to portable media devices. This makes it possible for anyone who owns a rowing machine to enjoy what we do so well at the Iron Oarsman, our indoor rowing studio, here in Costa Mesa, California. I will keep you entertained on a weekly basis. You will find me rowing the machine as well as pushing the single scull along on the water. I am very excited about my change of gears because it gives me the ability to attack a more global market.
As Facebook friends I will send you the first workout as a present.
The goal is to develop a membership base who enjoys using the rowing machine frequently.
Ah “JA” I will deliver the workouts in English for the Anglo-Saxons and high German for the German speaking parts of Europe.
Los gehts! Let’s go!
FOLLOW HERE:
http://gallery.me.com/xenoralfmuller#100422
Xeno
I am committing to weekly workouts that are "downloadable" to portable media devices. This makes it possible for anyone who owns a rowing machine to enjoy what we do so well at the Iron Oarsman, our indoor rowing studio, here in Costa Mesa, California. I will keep you entertained on a weekly basis. You will find me rowing the machine as well as pushing the single scull along on the water. I am very excited about my change of gears because it gives me the ability to attack a more global market.
As Facebook friends I will send you the first workout as a present.
The goal is to develop a membership base who enjoys using the rowing machine frequently.
Ah “JA” I will deliver the workouts in English for the Anglo-Saxons and high German for the German speaking parts of Europe.
Los gehts! Let’s go!
FOLLOW HERE:
http://gallery.me.com/xenoralfmuller#100422
Xeno
Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.
Feb 8, 2009
Training for young and elder.
I am a husband and a father of four. For some this is old news, but I am excited to announce that our son Reid has now decided to let us sleep through the night. Amazing, how much more positive I am during the day with a little more sleep.
Being an involved husband and father, I rarely spend more than an hour on the rowing machine per day. Forget rowing on the water all together, it takes to long to haul the boat out and wash it off after the row, let alone the friendly conversations with fellow rowers, time is of essence, especially now with the current economic crunch time.
Back to the headline of this blog. Whether you are 16 or 70 years young, you need to take into consideration that the body produces energy the same way. It is therefore no surprise that the training methods ought to be the same. The belief that "no pain, no gain" is right, is dead WRONG, whether you are 16 or 70.
For twenty years as an athlete and now for 6 years as coach, I can assure you that pain is NOT the secret to winning races. Ten times 500 meters all out, followed by two 2000 meter all out pieces, WILL NOT make you better or faster. This type of training will make you plateau and eventually make you physically sick and injured.
At age 16 rowers are impressionable and less likely to listen to the wisdom of elders. They follow what their coach tells them, which is more often than not: "more pain, more gain, or the other way around". If the junior rower is lucky, he or she will enjoy the benefit of the false positive improvement curve, which is a positive gain in stamina just because of the body maturing into adulthood.
With age comes wisdom, not always the case, but in my example odler means smarter. Knowing that you only have one body, long and steady becomes more enjoyable of a workout than the short hard intervals. Here is exactly the secret to attaining above normal stamina. Whether your name is Rob Waddell, Thomas Lange, Marnie McBean, or even me, there is one SURE WAY to gain without pain. Now, don't read me wrong, you have to do a ton of work, but you do not need to puke your lung out and hate life at the same time.
The above mentioned athletes all had one thing in common. We all did a lot of steady state training. Our stroke rate ranged between 18 and 22. We looked for torque at every stroke we took. We wrapped bungees around the boat and did specific weight lifting. We were lactate tested at our earlobes once to twice a month during our rows or cross training exercise. We did our hard workouts too, but they would only be four to six times a month!!!!! We avoided the overproduction of lactic acid and thus avoided acidosis.
What I write about is no secret. This type of information can be found on www.fact-canada.com or in Volker Nolte's book Rowing Faster. Using a lactate testing device is as simple as a glucose tester. Yes it involves a tiny bit of blood, but with latex gloves, paper towles and alcohol wipes it is really safe.
Do most of your training below 2mmol of lactic acid, and you will see your stamina improve.
For the skeptics: Some "successful" coaches may not believe in what I write above, but look carefully at what type of athletes they coach. Often you find genetic monsters, or the last rowers standing, making the boat, while others crumbled after the endless sickening workouts which made them swim in their own lactic acid, all while being screamed at by their coach and teammates to questioning their commitment to the sport.
Well, I can assure you that brawn alone will not win the races all the time, you need brain for that. The best brains may not be with the most durable bodies that can sustain 10 times 500 meters and the extra 2 times 2000 meter pieces ALL OUT. Rob, Thomas, Marnie, and I are proof of that.
If you want to learn more about some of the stuff that I coach, you might be interested in the latest DVD that I produced. It has me row the single scull (yes I made time) while I am hooked up to a wireless mic. While I scull, explain the different, muscles I use to control and glide with the boat. In addition I show technical drills for blade work and body preparation. There is a second part on the DVD that has me break down the rowing stroke on the rowing machine.
All the best,
XENO
Being an involved husband and father, I rarely spend more than an hour on the rowing machine per day. Forget rowing on the water all together, it takes to long to haul the boat out and wash it off after the row, let alone the friendly conversations with fellow rowers, time is of essence, especially now with the current economic crunch time.
Back to the headline of this blog. Whether you are 16 or 70 years young, you need to take into consideration that the body produces energy the same way. It is therefore no surprise that the training methods ought to be the same. The belief that "no pain, no gain" is right, is dead WRONG, whether you are 16 or 70.
For twenty years as an athlete and now for 6 years as coach, I can assure you that pain is NOT the secret to winning races. Ten times 500 meters all out, followed by two 2000 meter all out pieces, WILL NOT make you better or faster. This type of training will make you plateau and eventually make you physically sick and injured.
At age 16 rowers are impressionable and less likely to listen to the wisdom of elders. They follow what their coach tells them, which is more often than not: "more pain, more gain, or the other way around". If the junior rower is lucky, he or she will enjoy the benefit of the false positive improvement curve, which is a positive gain in stamina just because of the body maturing into adulthood.
With age comes wisdom, not always the case, but in my example odler means smarter. Knowing that you only have one body, long and steady becomes more enjoyable of a workout than the short hard intervals. Here is exactly the secret to attaining above normal stamina. Whether your name is Rob Waddell, Thomas Lange, Marnie McBean, or even me, there is one SURE WAY to gain without pain. Now, don't read me wrong, you have to do a ton of work, but you do not need to puke your lung out and hate life at the same time.
The above mentioned athletes all had one thing in common. We all did a lot of steady state training. Our stroke rate ranged between 18 and 22. We looked for torque at every stroke we took. We wrapped bungees around the boat and did specific weight lifting. We were lactate tested at our earlobes once to twice a month during our rows or cross training exercise. We did our hard workouts too, but they would only be four to six times a month!!!!! We avoided the overproduction of lactic acid and thus avoided acidosis.
What I write about is no secret. This type of information can be found on www.fact-canada.com or in Volker Nolte's book Rowing Faster. Using a lactate testing device is as simple as a glucose tester. Yes it involves a tiny bit of blood, but with latex gloves, paper towles and alcohol wipes it is really safe.
Do most of your training below 2mmol of lactic acid, and you will see your stamina improve.
For the skeptics: Some "successful" coaches may not believe in what I write above, but look carefully at what type of athletes they coach. Often you find genetic monsters, or the last rowers standing, making the boat, while others crumbled after the endless sickening workouts which made them swim in their own lactic acid, all while being screamed at by their coach and teammates to questioning their commitment to the sport.
Well, I can assure you that brawn alone will not win the races all the time, you need brain for that. The best brains may not be with the most durable bodies that can sustain 10 times 500 meters and the extra 2 times 2000 meter pieces ALL OUT. Rob, Thomas, Marnie, and I are proof of that.
If you want to learn more about some of the stuff that I coach, you might be interested in the latest DVD that I produced. It has me row the single scull (yes I made time) while I am hooked up to a wireless mic. While I scull, explain the different, muscles I use to control and glide with the boat. In addition I show technical drills for blade work and body preparation. There is a second part on the DVD that has me break down the rowing stroke on the rowing machine.
All the best,
XENO
Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.
Feb 7, 2009
This is what has been happening:
Hello Everyone,
I hope your year has started well, despite the economic storm we are going through at the moment.
Things have been quite hectic with our family and that prevented me from writing about rowing in the last month and a half.
Here is a quick update on what is going on at our indoor rowing studio. 1. We switched all rowing machines over to WaterRowers, they are great to row. 2. I started a kids rowing class that is between 30 and 40 minutes long, every Monday at 430PM. 3. We have a new instructor, his name is Stefan and he is from Brazil. He is so well organized that he picks songs with a certain rhythm to which he adjusts the stroke rate to when he runs workouts at the Iron Oarsman. 4. We had a couple of Austrians rowers come visit us, turns out that my German coaching language needed some WD-40. In the end I got the message across no problem. 5. Reid is now pretty much sleeping through the night... Imagine 7 months of interrupted sleep, being woken up three to five times a night. Needless to say, that my outlook for life has greatly improved now that my brain is better rested.
Onto rowing and training: I have been coaching a junior rowing program in Minnesota via SKYPE. SKYPE enables me to communicate rowing ideas and training advice flawlessly with voice and video and all of it live. Seems like I do a fair bit of SKYPE coaching in colder climates, such as Yellow Knife, Northern Territory, in Canada. There the air temperature is -40 degrees.
We also created the first of its kind on the water sculling DVD with me. I hooked myself up to a wireless mic and I comment on how I row the boat and use different drills to help me control the single scull better. In addition to the on the water footage I have a session of indoor rowing in which I go bit by rowing bit through the rowing stroke explaining power application and recovery.
We are planning a new services membership program. If your fitness depends on rowing indoors we have the right stuff for you. As a member you will get to download my Iron Oarsman indoor rowing workouts. You will never get bored on the rowing machine again, you will feel as if you are rowing at the Iron Oarsman with me.
I wish you all a very good rowing continuation and I hope that all your wishes for 2009 will come true.
Sincerely,
Xeno
Xeno Muller
I hope your year has started well, despite the economic storm we are going through at the moment.
Things have been quite hectic with our family and that prevented me from writing about rowing in the last month and a half.
Here is a quick update on what is going on at our indoor rowing studio. 1. We switched all rowing machines over to WaterRowers, they are great to row. 2. I started a kids rowing class that is between 30 and 40 minutes long, every Monday at 430PM. 3. We have a new instructor, his name is Stefan and he is from Brazil. He is so well organized that he picks songs with a certain rhythm to which he adjusts the stroke rate to when he runs workouts at the Iron Oarsman. 4. We had a couple of Austrians rowers come visit us, turns out that my German coaching language needed some WD-40. In the end I got the message across no problem. 5. Reid is now pretty much sleeping through the night... Imagine 7 months of interrupted sleep, being woken up three to five times a night. Needless to say, that my outlook for life has greatly improved now that my brain is better rested.
Onto rowing and training: I have been coaching a junior rowing program in Minnesota via SKYPE. SKYPE enables me to communicate rowing ideas and training advice flawlessly with voice and video and all of it live. Seems like I do a fair bit of SKYPE coaching in colder climates, such as Yellow Knife, Northern Territory, in Canada. There the air temperature is -40 degrees.
We also created the first of its kind on the water sculling DVD with me. I hooked myself up to a wireless mic and I comment on how I row the boat and use different drills to help me control the single scull better. In addition to the on the water footage I have a session of indoor rowing in which I go bit by rowing bit through the rowing stroke explaining power application and recovery.
We are planning a new services membership program. If your fitness depends on rowing indoors we have the right stuff for you. As a member you will get to download my Iron Oarsman indoor rowing workouts. You will never get bored on the rowing machine again, you will feel as if you are rowing at the Iron Oarsman with me.
I wish you all a very good rowing continuation and I hope that all your wishes for 2009 will come true.
Sincerely,
Xeno
Xeno Muller
Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.
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Feb 25, 2009
You want to keep doing the sport that you love for the rest of your life?
You love to run, play golf, swim, play tennis, ice skate, ride bikes, motocross, ping pong, any sport you can think of. It is important that you cross train so that the joints you use the most during you favorite activity get a break. With rowing it is an easy way to keep fit for those activities without stressing the joints since rowing is a zero impact exercise. Cyclists have told me that during the cold weather season, the indoor rowing workouts made fitter for the cycling season. The same was true about runners. Even golfers found that their swing got more powerful, let alone being able to walk 18 holes.
Try rowing, it is easy to learn. My workout DVDs can help you.
Xeno Muller
Try rowing, it is easy to learn. My workout DVDs can help you.
Xeno Muller
Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.
From blogger to facebook, we are connected
Hello rowers and health seekers!
I interconnected this blog with my facebook profile. From now on, what you find here can be read on the facebook site. This will be great, because it allows me to promote my latest workout DVDs, and reach a wider audience when I publicize rowing tips. The other GREAT technology I possess is the ability to be wireless and blog from pretty much anywhere. This is also the case with SKYPE, no need anymore to be close to a local internet source. I am sitting in my car currently while the kids are dropped of on the school yard by my wife. Next to me is our little son Reid watching baby Einstein.
That is it for now.
Xeno Muller
Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.
Feb 23, 2009
Laufen ohne Verletzung, ich weiss wie!!!
Ist Laufen Ihre Leidenschaft? Ich will, dass Sie fuer viele Jahre ohne beschwerden weiter laufen koennen. Ich habe waerend meinen Olympia trainings Jahre gelernt, dass ich Verletzungen fern halten kann mit CrossTraining. Desswegen moechte ich von Herzen den Rat von trocken rudern zu geben. Mit trocken rudern kann man die Kondition trainieren ohne die Laufglieder zuhart zu beanspruchen.
Gruss,
Xeno Muller
Gruss,
Xeno Muller
Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.
Runners! I have a great idea for you!
Do you love to run? Believe me, I want you to run for the rest of your life. There is one thing that I learned from intensive training for the Olympics. You need to keep your workouts varied with cross training. Often athletes get little nagging injuries from overuse of a particular joint. So if you are a runner, I wholeheartedly recommend that you try rowing indoors to keep up your cardio and save your joints for many many years of injury free running.
Xeno Muller
Xeno Muller
Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.
Feb 22, 2009
Training program and why it is available.
Hello Row2K readers and others who stumble upon my little soap box.
I finished writing a second training program that is intended for master rowers who are going to compete at the US rowing master's national championship in August. If you are interested in getting the training plan, just add your email to the collection box on the first page of my website: www.ironoarsman.com.
Currently, I have two training programs going, the one mentioned above and one for club rowers who are competing in July.
I would like to explain why I am publicizing the training programs. As a former Olympic rower, with medals, the aftermath of competition is an unknown professional territory when it comes to building a business in rowing other than coaching a defined crew.
I consider myself a gun for hire for individuals who want to get the extra edge in high performance rowing. This market as you all know is very small. My two prodeges last year were the Graves brothers who barely missed making it to the Olympics.
On the other hand, I feel like I am a catalyst for none-rowers to discover health and fitness through indoor rowing. This health/wellness/fitness market is H U G E. At this point I have not yet figured out how to crack this nut. When I do, I will help sponsor rowing events :-)
So in the meantime, I need to spread the word about myself and my rowing capabilities. Tooting my own horn does not feel natural, after all I was born Swiss, where talking about "Going for Gold (like in the US)" is frowned upon.
Publicizing training programs which follow the training fundamentals that brought me Olympic gold and silver in the single scull seem to a natural. The key here is to mention that I have a great sculling DVD for sale which features me rowing my boat, while I am connected to a wireless mic. Spectators get to see how I interact with the single, they hear my thoughts on how to control the boat, and what type of exercises I do routinely, to stay efficient with my gliding and my power application.
In order to succeed at all levels in life I am a strong believer in the two way street.
I wish you all the very best,
Xeno
Xeno Muller
Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.
Feb 21, 2009
XENOTV is now Online! Weightloss every stroke.
With great joy, I am announcing a workout download service for people who want to increase their use of their rowing machine at home. The workouts are 30 minutes long and can be downloaded onto a portable video device such as an IPhone. Go check out further information on our website: www.ironoarsman.com and click on XENOTV. You will have a great time burning more calories and feeling great about losing weight by rowing more!!!
Xeno Muller
Xeno Muller
Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.
Gewicht verlieren, mit Rudern und Xeno Mueller, Ihr Olympia Sieger
Hallo,
Mit freude schreibe ich auf diesem Blog, dass ich jetzt einen Service habe fuer Rudermachinen Besitzer! Es gibt nichts langweiligeres als eine Fitnessmachine zu Hause alleine benutzen zu muessen... Dies ist jetzt Vergangenheit. Mein Name is Xeno Mueller, und habe 1996 die gold Medaille im Einer rudern an der Olympiade gewonnen. Nun filme ich Ruder trainings fuer Leute die einen Trainingspartner brauchen. Schaut mal bei meiner Webseite vorbei: www.ironoarsman.com und klickt XENOTV.
Alles Gute,
Xeno
Xeno Muller
Mit freude schreibe ich auf diesem Blog, dass ich jetzt einen Service habe fuer Rudermachinen Besitzer! Es gibt nichts langweiligeres als eine Fitnessmachine zu Hause alleine benutzen zu muessen... Dies ist jetzt Vergangenheit. Mein Name is Xeno Mueller, und habe 1996 die gold Medaille im Einer rudern an der Olympiade gewonnen. Nun filme ich Ruder trainings fuer Leute die einen Trainingspartner brauchen. Schaut mal bei meiner Webseite vorbei: www.ironoarsman.com und klickt XENOTV.
Alles Gute,
Xeno
Xeno Muller
Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.
Feb 20, 2009
Changing Gears going global with the Workouts!!!
Ok, that is it.
I am committing to weekly workouts that are "downloadable" to portable media devices. This makes it possible for anyone who owns a rowing machine to enjoy what we do so well at the Iron Oarsman, our indoor rowing studio, here in Costa Mesa, California. I will keep you entertained on a weekly basis. You will find me rowing the machine as well as pushing the single scull along on the water. I am very excited about my change of gears because it gives me the ability to attack a more global market.
As Facebook friends I will send you the first workout as a present.
The goal is to develop a membership base who enjoys using the rowing machine frequently.
Ah “JA” I will deliver the workouts in English for the Anglo-Saxons and high German for the German speaking parts of Europe.
Los gehts! Let’s go!
FOLLOW HERE:
http://gallery.me.com/xenoralfmuller#100422
Xeno
I am committing to weekly workouts that are "downloadable" to portable media devices. This makes it possible for anyone who owns a rowing machine to enjoy what we do so well at the Iron Oarsman, our indoor rowing studio, here in Costa Mesa, California. I will keep you entertained on a weekly basis. You will find me rowing the machine as well as pushing the single scull along on the water. I am very excited about my change of gears because it gives me the ability to attack a more global market.
As Facebook friends I will send you the first workout as a present.
The goal is to develop a membership base who enjoys using the rowing machine frequently.
Ah “JA” I will deliver the workouts in English for the Anglo-Saxons and high German for the German speaking parts of Europe.
Los gehts! Let’s go!
FOLLOW HERE:
http://gallery.me.com/xenoralfmuller#100422
Xeno
Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.
Feb 8, 2009
Training for young and elder.
I am a husband and a father of four. For some this is old news, but I am excited to announce that our son Reid has now decided to let us sleep through the night. Amazing, how much more positive I am during the day with a little more sleep.
Being an involved husband and father, I rarely spend more than an hour on the rowing machine per day. Forget rowing on the water all together, it takes to long to haul the boat out and wash it off after the row, let alone the friendly conversations with fellow rowers, time is of essence, especially now with the current economic crunch time.
Back to the headline of this blog. Whether you are 16 or 70 years young, you need to take into consideration that the body produces energy the same way. It is therefore no surprise that the training methods ought to be the same. The belief that "no pain, no gain" is right, is dead WRONG, whether you are 16 or 70.
For twenty years as an athlete and now for 6 years as coach, I can assure you that pain is NOT the secret to winning races. Ten times 500 meters all out, followed by two 2000 meter all out pieces, WILL NOT make you better or faster. This type of training will make you plateau and eventually make you physically sick and injured.
At age 16 rowers are impressionable and less likely to listen to the wisdom of elders. They follow what their coach tells them, which is more often than not: "more pain, more gain, or the other way around". If the junior rower is lucky, he or she will enjoy the benefit of the false positive improvement curve, which is a positive gain in stamina just because of the body maturing into adulthood.
With age comes wisdom, not always the case, but in my example odler means smarter. Knowing that you only have one body, long and steady becomes more enjoyable of a workout than the short hard intervals. Here is exactly the secret to attaining above normal stamina. Whether your name is Rob Waddell, Thomas Lange, Marnie McBean, or even me, there is one SURE WAY to gain without pain. Now, don't read me wrong, you have to do a ton of work, but you do not need to puke your lung out and hate life at the same time.
The above mentioned athletes all had one thing in common. We all did a lot of steady state training. Our stroke rate ranged between 18 and 22. We looked for torque at every stroke we took. We wrapped bungees around the boat and did specific weight lifting. We were lactate tested at our earlobes once to twice a month during our rows or cross training exercise. We did our hard workouts too, but they would only be four to six times a month!!!!! We avoided the overproduction of lactic acid and thus avoided acidosis.
What I write about is no secret. This type of information can be found on www.fact-canada.com or in Volker Nolte's book Rowing Faster. Using a lactate testing device is as simple as a glucose tester. Yes it involves a tiny bit of blood, but with latex gloves, paper towles and alcohol wipes it is really safe.
Do most of your training below 2mmol of lactic acid, and you will see your stamina improve.
For the skeptics: Some "successful" coaches may not believe in what I write above, but look carefully at what type of athletes they coach. Often you find genetic monsters, or the last rowers standing, making the boat, while others crumbled after the endless sickening workouts which made them swim in their own lactic acid, all while being screamed at by their coach and teammates to questioning their commitment to the sport.
Well, I can assure you that brawn alone will not win the races all the time, you need brain for that. The best brains may not be with the most durable bodies that can sustain 10 times 500 meters and the extra 2 times 2000 meter pieces ALL OUT. Rob, Thomas, Marnie, and I are proof of that.
If you want to learn more about some of the stuff that I coach, you might be interested in the latest DVD that I produced. It has me row the single scull (yes I made time) while I am hooked up to a wireless mic. While I scull, explain the different, muscles I use to control and glide with the boat. In addition I show technical drills for blade work and body preparation. There is a second part on the DVD that has me break down the rowing stroke on the rowing machine.
All the best,
XENO
Being an involved husband and father, I rarely spend more than an hour on the rowing machine per day. Forget rowing on the water all together, it takes to long to haul the boat out and wash it off after the row, let alone the friendly conversations with fellow rowers, time is of essence, especially now with the current economic crunch time.
Back to the headline of this blog. Whether you are 16 or 70 years young, you need to take into consideration that the body produces energy the same way. It is therefore no surprise that the training methods ought to be the same. The belief that "no pain, no gain" is right, is dead WRONG, whether you are 16 or 70.
For twenty years as an athlete and now for 6 years as coach, I can assure you that pain is NOT the secret to winning races. Ten times 500 meters all out, followed by two 2000 meter all out pieces, WILL NOT make you better or faster. This type of training will make you plateau and eventually make you physically sick and injured.
At age 16 rowers are impressionable and less likely to listen to the wisdom of elders. They follow what their coach tells them, which is more often than not: "more pain, more gain, or the other way around". If the junior rower is lucky, he or she will enjoy the benefit of the false positive improvement curve, which is a positive gain in stamina just because of the body maturing into adulthood.
With age comes wisdom, not always the case, but in my example odler means smarter. Knowing that you only have one body, long and steady becomes more enjoyable of a workout than the short hard intervals. Here is exactly the secret to attaining above normal stamina. Whether your name is Rob Waddell, Thomas Lange, Marnie McBean, or even me, there is one SURE WAY to gain without pain. Now, don't read me wrong, you have to do a ton of work, but you do not need to puke your lung out and hate life at the same time.
The above mentioned athletes all had one thing in common. We all did a lot of steady state training. Our stroke rate ranged between 18 and 22. We looked for torque at every stroke we took. We wrapped bungees around the boat and did specific weight lifting. We were lactate tested at our earlobes once to twice a month during our rows or cross training exercise. We did our hard workouts too, but they would only be four to six times a month!!!!! We avoided the overproduction of lactic acid and thus avoided acidosis.
What I write about is no secret. This type of information can be found on www.fact-canada.com or in Volker Nolte's book Rowing Faster. Using a lactate testing device is as simple as a glucose tester. Yes it involves a tiny bit of blood, but with latex gloves, paper towles and alcohol wipes it is really safe.
Do most of your training below 2mmol of lactic acid, and you will see your stamina improve.
For the skeptics: Some "successful" coaches may not believe in what I write above, but look carefully at what type of athletes they coach. Often you find genetic monsters, or the last rowers standing, making the boat, while others crumbled after the endless sickening workouts which made them swim in their own lactic acid, all while being screamed at by their coach and teammates to questioning their commitment to the sport.
Well, I can assure you that brawn alone will not win the races all the time, you need brain for that. The best brains may not be with the most durable bodies that can sustain 10 times 500 meters and the extra 2 times 2000 meter pieces ALL OUT. Rob, Thomas, Marnie, and I are proof of that.
If you want to learn more about some of the stuff that I coach, you might be interested in the latest DVD that I produced. It has me row the single scull (yes I made time) while I am hooked up to a wireless mic. While I scull, explain the different, muscles I use to control and glide with the boat. In addition I show technical drills for blade work and body preparation. There is a second part on the DVD that has me break down the rowing stroke on the rowing machine.
All the best,
XENO
Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.
Feb 7, 2009
This is what has been happening:
Hello Everyone,
I hope your year has started well, despite the economic storm we are going through at the moment.
Things have been quite hectic with our family and that prevented me from writing about rowing in the last month and a half.
Here is a quick update on what is going on at our indoor rowing studio. 1. We switched all rowing machines over to WaterRowers, they are great to row. 2. I started a kids rowing class that is between 30 and 40 minutes long, every Monday at 430PM. 3. We have a new instructor, his name is Stefan and he is from Brazil. He is so well organized that he picks songs with a certain rhythm to which he adjusts the stroke rate to when he runs workouts at the Iron Oarsman. 4. We had a couple of Austrians rowers come visit us, turns out that my German coaching language needed some WD-40. In the end I got the message across no problem. 5. Reid is now pretty much sleeping through the night... Imagine 7 months of interrupted sleep, being woken up three to five times a night. Needless to say, that my outlook for life has greatly improved now that my brain is better rested.
Onto rowing and training: I have been coaching a junior rowing program in Minnesota via SKYPE. SKYPE enables me to communicate rowing ideas and training advice flawlessly with voice and video and all of it live. Seems like I do a fair bit of SKYPE coaching in colder climates, such as Yellow Knife, Northern Territory, in Canada. There the air temperature is -40 degrees.
We also created the first of its kind on the water sculling DVD with me. I hooked myself up to a wireless mic and I comment on how I row the boat and use different drills to help me control the single scull better. In addition to the on the water footage I have a session of indoor rowing in which I go bit by rowing bit through the rowing stroke explaining power application and recovery.
We are planning a new services membership program. If your fitness depends on rowing indoors we have the right stuff for you. As a member you will get to download my Iron Oarsman indoor rowing workouts. You will never get bored on the rowing machine again, you will feel as if you are rowing at the Iron Oarsman with me.
I wish you all a very good rowing continuation and I hope that all your wishes for 2009 will come true.
Sincerely,
Xeno
Xeno Muller
I hope your year has started well, despite the economic storm we are going through at the moment.
Things have been quite hectic with our family and that prevented me from writing about rowing in the last month and a half.
Here is a quick update on what is going on at our indoor rowing studio. 1. We switched all rowing machines over to WaterRowers, they are great to row. 2. I started a kids rowing class that is between 30 and 40 minutes long, every Monday at 430PM. 3. We have a new instructor, his name is Stefan and he is from Brazil. He is so well organized that he picks songs with a certain rhythm to which he adjusts the stroke rate to when he runs workouts at the Iron Oarsman. 4. We had a couple of Austrians rowers come visit us, turns out that my German coaching language needed some WD-40. In the end I got the message across no problem. 5. Reid is now pretty much sleeping through the night... Imagine 7 months of interrupted sleep, being woken up three to five times a night. Needless to say, that my outlook for life has greatly improved now that my brain is better rested.
Onto rowing and training: I have been coaching a junior rowing program in Minnesota via SKYPE. SKYPE enables me to communicate rowing ideas and training advice flawlessly with voice and video and all of it live. Seems like I do a fair bit of SKYPE coaching in colder climates, such as Yellow Knife, Northern Territory, in Canada. There the air temperature is -40 degrees.
We also created the first of its kind on the water sculling DVD with me. I hooked myself up to a wireless mic and I comment on how I row the boat and use different drills to help me control the single scull better. In addition to the on the water footage I have a session of indoor rowing in which I go bit by rowing bit through the rowing stroke explaining power application and recovery.
We are planning a new services membership program. If your fitness depends on rowing indoors we have the right stuff for you. As a member you will get to download my Iron Oarsman indoor rowing workouts. You will never get bored on the rowing machine again, you will feel as if you are rowing at the Iron Oarsman with me.
I wish you all a very good rowing continuation and I hope that all your wishes for 2009 will come true.
Sincerely,
Xeno
Xeno Muller
Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.
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