Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.
Jun 30, 2011
You can get instant digital downloads and row better and faster
Visit our website: www.xenorowingcoach.com/xeno-muller-rowing-coach/Xeno_Digital.html
Jun 26, 2011
Single Scull champions going head to head at Koninklijke Holland beker 2011- Synek vs Drysdale
Xeno Muller
Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.
Jun 25, 2011
Training tips included in the competitive training package.
Hello Rowers,
Over the years I have put together a training package that focuses on the last 16 weeks of preparation before a major championship. It includes slow motion stroke study as I prepare for the Olympic games. You can hear from other Olympic gold medalist how they prepared and psychologically focused on winning gold medals. A couple of days ago I received an email from a competitive rower who told me how informative my video clips were in which I explain the training program and the different technical exercises as well as visualization processes. Here is a simple list of the subjects that I talk about: One minute power build during long distance training, why and when to apply it; asymmetric technique drills; how to correlate boat speed with stroke length in the star phase; understanding volume vs. intensity; what stretches and when not to stretch; how to encompass technical drills during steady state rows; understanding rest; understanding regatta logistics as a competitor; timing of warm up leading up to the race; race strategy; why pyramids; how to learn from experience; what to use for hydration; hydration and food during competition; "the calm" before the competition; how to build power without lifting dangerous weights; training the neuro-muscular system for high stroke rates without dipping into high lactate levels.
I rowed in the neighborhood of 100,000 kilometers, I assimilated my coaches recommendations to win a couple Olympic medals. Now I use this experience to coach others to excel. I coach any rower of any level to attain his or her best.
http://www.xenorowingcoach.com/xeno-muller-rowing-coach/Advanced.html
Over the years I have put together a training package that focuses on the last 16 weeks of preparation before a major championship. It includes slow motion stroke study as I prepare for the Olympic games. You can hear from other Olympic gold medalist how they prepared and psychologically focused on winning gold medals. A couple of days ago I received an email from a competitive rower who told me how informative my video clips were in which I explain the training program and the different technical exercises as well as visualization processes. Here is a simple list of the subjects that I talk about: One minute power build during long distance training, why and when to apply it; asymmetric technique drills; how to correlate boat speed with stroke length in the star phase; understanding volume vs. intensity; what stretches and when not to stretch; how to encompass technical drills during steady state rows; understanding rest; understanding regatta logistics as a competitor; timing of warm up leading up to the race; race strategy; why pyramids; how to learn from experience; what to use for hydration; hydration and food during competition; "the calm" before the competition; how to build power without lifting dangerous weights; training the neuro-muscular system for high stroke rates without dipping into high lactate levels.
I rowed in the neighborhood of 100,000 kilometers, I assimilated my coaches recommendations to win a couple Olympic medals. Now I use this experience to coach others to excel. I coach any rower of any level to attain his or her best.
http://www.xenorowingcoach.com/xeno-muller-rowing-coach/Advanced.html
Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.
Jun 13, 2011
Get your Xeno workouts and training packages on facebook too.
http://www.facebook.com/pages/Row2Go-Online-Rowing-Workouts-with-Xeno/180818085305200?sk=app_174058885960413
Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.
Jun 10, 2011
Wanderrudern, we need this in the United States
This looks like a lot of fun. I want in. This type of rowing is called Wander Rudern in German and Aviron de Rendonnee in French.
Xeno Muller
Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.
Jun 9, 2011
When padded shoes don't help you row fast. Yes you read right.
When you lift weights, do body weight exercises, work on getting your pistols going (one legged squat), you need to have the right footwear. Take note of the Olympic lifters and the shoes that they wear... the soles are totally flat. Finally there are running shoes with FLAT shock absorbent soles which allow running with the the middle part of the foot.
I would like to say that I have never been a runner, but this statement is not really accurate. Certainly, I am a lot bigger than any semi serious runner, but the type of shoes that I had been using never facilitated running as cross training workout. The other day, I found out that I had some spring in my step when I had to chase my 3 year old on my bare feet. Very naturally I used my mid foot, avoiding the heal ball type of stride. This sudden discovery made me look into different shoes and to my surprise the trend is on ZERO profile soles.
So why do the right shoes make you row faster? It is simple. You have a much better connection to the foot board on the rowing machine... AND and this the most important, you will be able to enjoy a healthier ankle movement when you do different cross training exercises, let alone start running-jogging-footing-trot, and feel light on your feet.
:0)
Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.
Beware of staff infection, German E. Coli, water from the faucet and tiramisu.
The British Rowing Team does not mess around in preparation for the upcoming Olympics. As reported in the SUN newspaper, the Brits are not going to the Hamburg World Cup because of E.Coli fear in Germany. In my opinion, the team management is right, better play it safe, than being sorry in the end, especially because the regatta in Hamburg is of no important consequence for the World Championship or qualification spots for the Olympics.
One tip I have for everyone who handles oars, and communal fitness equipment: Do disinfect them often. It is not unusual for rowers to have little booboos on their hands from all the training they do. Staff infection is a serious health problem that has to be addressed in a very timely manner when it occurs. Signs of a staff infection appear through discoloration of the blood veins. When this occurs, waist no time and go get medical help.
For rowing team managers, I highly recommend bringing bottled water to regattas and hotels. You may live in an area where drinking from the faucet is Ok, but do not take it for granted when you travel somewhere different.
As an example, we refrained from eating locally made ice-cream and tiramisu when we trained in Italy.... Simply put, in order to stay safe from any food poisoning stick to what is known to you even if it makes eating a bit boring. The goal is row fast and not to go on a culinary bonanza :0)
picture Sun News U.K.
Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.
Jun 6, 2011
In my backyard, ultimate fighters use rowing machines to be cardiovascularly ready to fight!
From Pro golfers, to race car drivers, and crazy ultimate fighters, the rowing machine is used for conditioning. I just asked my facebook friends in telling me about any pro athletes they know or have heard of who use rowing for conditioning. My FB friend Cameron Sabour told me about BJ Penn and his gym... and guess what it is five minutes from where I live, here in Costa Mesa.
I want to find more pros who use the rowing machine. Showing that pros are using the rowing machine will bring the sedentary and active people to discover rowing and I will show them how to enjoy it. Because let's face it, Ultimate fighters use the rowing machine to beat themselves into the ground... That is not a long term solution to fitness. Finding the groove with training will bring joy and motivation for a long long time. In case you need to figure out how to row right and enjoy easy to hard workouts take a look at my DVD packages: 16 Week Olympic Rowing Training Program with Xeno Muller
Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.
A nice Youtube account by Mike Nicholson on rowing in Australia
G'day
I have been fortunate in finding a lovely rowing-Youtube account by Mike Nicholson. He features lovely rowing footage on the beautiful Yarra river. His narration about different position in an eight is fun to listen too. He talks about an 8.7 kilometer race through Melbourne. The footage of rowing shows water level angles, nature scenery shots, and rowing through mist and sunset.
Make sure you look at all his rowing films.
Xeno Muller
I have been fortunate in finding a lovely rowing-Youtube account by Mike Nicholson. He features lovely rowing footage on the beautiful Yarra river. His narration about different position in an eight is fun to listen too. He talks about an 8.7 kilometer race through Melbourne. The footage of rowing shows water level angles, nature scenery shots, and rowing through mist and sunset.
Make sure you look at all his rowing films.
Xeno Muller
Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.
Jun 5, 2011
Travis Pastrana and others
Rowing on land has grown bigger than on the water rowing. Professional Moto Cross, a.k.a MC, athletes like Travis Pastrana help publicize the benefits of rowing.
You can see on this picture that Travis built a different kind of handle, which replicates the width and angle of a motorcycle handle bar .
For scullers I would recommend independent grips so that the arms pass a little deeper than the sternum.
One of the changes I would recommend to Travis is to get a dynamic rowing machine. Than he can start rowing the machine one leg and arm at a time. I have such exercises on this DVD: Indoor Rowing Workouts
Final comment, too many keep their drag factor too low. Experiment higher drag, don't raise your stroke rate
Move with the flow!
Xeno Muller
You can see on this picture that Travis built a different kind of handle, which replicates the width and angle of a motorcycle handle bar .
For scullers I would recommend independent grips so that the arms pass a little deeper than the sternum.
One of the changes I would recommend to Travis is to get a dynamic rowing machine. Than he can start rowing the machine one leg and arm at a time. I have such exercises on this DVD: Indoor Rowing Workouts
Final comment, too many keep their drag factor too low. Experiment higher drag, don't raise your stroke rate
Move with the flow!
Xeno Muller
Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.
Jun 4, 2011
Handle height sculling technique.
The key to efficient boat moving is to avoid hanging the blade at the catch, exit at the finish without letting the boat fall to the side, and connecting to the foot board. There are many technical exercises that can be done to find control over the boat, whether it is a single scull or an eight. Sensitizing the athlete to the oars, rigger, foot board and seat, are keys to fast rowing. For competitive athletes and rowers who want to be free of injury come visit www.xenorowingcoach.com, and for those who want to enjoy their rowing machine without getting bored and injured, come visit www.row2go.com
Xeno Muller
Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.
Here is technique available on Youtube and what does not compute with me:
Second picture: Too much lay back, lower back not supported, because of weak connection through the "shock absorbent knees" which make the draw of the arms inefficient to send the boat or fully accelerate the flywheel. Such lay back prevents higher effective stroke rates. I know how to describe exercises that will improve rowing technique and personal performance on the water and on land for this individual.
Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.
Xeno Muller betreut Schweizer Ruderer :-)
Hi Rowers,
The funny language you hear me speak is Swiss-German. I was born in Switzerland and as my parents moved around I had to learn different foreign languages. That is why I speak Spanish, French, High German, and English. I coach Swiss people via video file transfer. It works great. You can find further information on www.xenorowingcoach.com if competition is what makes your heart beat faster. We also have www.row2go.com for people who want to work better and more on their rowing machine. :-)
Xeno Muller
Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.
Mega Catamaran in Newport Beach where I coach and trained for a decade
Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.
Jun 3, 2011
Rowers who might run beware
Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.
Rowing for Tri-athletes is a great solution for training problems.
As tri-athletes, why bother cross training when the sport already includes three different disciplines?
I have competed at three Olympics. I won gold and silver in the men's single scull. Both medals were won with the same coach, Marty Aitken from Australia, a former semi pro cyclist from Melbourne. When Marty and I started working together he understood my training environment. As a Swiss Olympic team rower, I lived in Southern California, far away from any of my team mates. I trained by myself, not because I was an introvert, but because I wanted good weather to be able to train through the winter on the water. Training by yourself can become quite monotonous and we needed to avoid mental burn out at all cost. Since Marty took care of the Swiss team in Europe, I would only be visited ever five weeks for 10 days. To avoid mental burn out from spending too much time on the water and potentially getting some sort of chronicle booboo in the wrists or fingers from all the high torque strokes I took during my 120 minute sessions, Marty recommended that I get myself a road bike! This meant that I would spend close to half of my time riding for two hours, next to on the water rowing and circuit weigh lifting....
As a tri-athlete you may now say, "Xeno.... we use bikes, that is nothing new"! That is my point exactly. In my case rowing alone did not complete me. Cycling helped in more ways than one. For one, the constant movement of the legs spinning between 70-80 rpms at roughly 20 miles per hour, was a totally different conditioning to how the legs are used in rowing. In addition, seeing where you going had a therapeutic effect; in rowing one looks over the stern of the boat, rowing "backwards". The scenery change was also a wonderful escape from the endless figure eights around Balboa Island and Lido Island. Cycling also burned calories off of me in areas that rowing did not. Rowing, cycling, and circuit training, was a gold medal winning combination.
Here is why Tri-Athletes need rowing to last longer and go faster:
What you don't get from swimming, running, and cycling, is the rowing specific resistance-endurance. As one pushes the boat past the oars, to make it glide on the surface of the water as if it were a skate on an ice rink, almost 90% of the body's muscles are used. When on a rowing machine, the sense of acceleration is equal to the increasing sound of the fly or water wheel. Thus, rowing is a complete body workout, which makes building aerobic capacity extremely efficient, especially because the stroke rate at below the aerobic threshold varies between 18-22 per minute. This means that it takes up to 3 seconds of recovery time versus 1 second of acceleration for each stroke cycle. You build torque and get to take deep breaths throughout your workout. Muscularly, the legs enjoy a complete range of the knee, from compression to full extension. As the rower hinges at the hip joint to send the boat, the hamstrings, and glut muscles are highly utilized. The draw of the arms, comes from the contraction of the latessimus, which helps support the back.
Rowing helps building endurance in your secondary tri-muscles and that is key to competitive triathlon success. As we push our bodies hard in races we increase lactic acid in our blood. The higher the lactic acid the less we last. This is why a complete aerobically fit muscular system is key for a tri-athletes racing potential. As we push our body, we create endurance by burning oxygen which requires BURNING LACTIC ACID. The greater aerobic capacity and thus count of mitochondria in the muscle cells the more lactic acid is needed to burn oxygen and the longer we last by keeping the lactate concentration in our body low.
Rowing is great for Tri-joints:
Rowing is a zero impact exercise and is kind to the joints. Rowing is ideal to give tri- ankles, knees, hips and back a break from the pavement. It is also ideal to strengthen the leg in ways that cycling can't. Rowing helps strengthen rotator cuffs and upper body. Rowing can be practiced indoors during the winter and outdoors in different types of recreational and competitive shells.
For rowing beginners I provide online workouts that can be downloaded to different electronic devices. For tri-athletes who want to be ranked nationally and internationally in indoor rowing I provide a competitive training program and frame by frame video coaching.
www.row2go.com
I have competed at three Olympics. I won gold and silver in the men's single scull. Both medals were won with the same coach, Marty Aitken from Australia, a former semi pro cyclist from Melbourne. When Marty and I started working together he understood my training environment. As a Swiss Olympic team rower, I lived in Southern California, far away from any of my team mates. I trained by myself, not because I was an introvert, but because I wanted good weather to be able to train through the winter on the water. Training by yourself can become quite monotonous and we needed to avoid mental burn out at all cost. Since Marty took care of the Swiss team in Europe, I would only be visited ever five weeks for 10 days. To avoid mental burn out from spending too much time on the water and potentially getting some sort of chronicle booboo in the wrists or fingers from all the high torque strokes I took during my 120 minute sessions, Marty recommended that I get myself a road bike! This meant that I would spend close to half of my time riding for two hours, next to on the water rowing and circuit weigh lifting....
As a tri-athlete you may now say, "Xeno.... we use bikes, that is nothing new"! That is my point exactly. In my case rowing alone did not complete me. Cycling helped in more ways than one. For one, the constant movement of the legs spinning between 70-80 rpms at roughly 20 miles per hour, was a totally different conditioning to how the legs are used in rowing. In addition, seeing where you going had a therapeutic effect; in rowing one looks over the stern of the boat, rowing "backwards". The scenery change was also a wonderful escape from the endless figure eights around Balboa Island and Lido Island. Cycling also burned calories off of me in areas that rowing did not. Rowing, cycling, and circuit training, was a gold medal winning combination.
Here is why Tri-Athletes need rowing to last longer and go faster:
What you don't get from swimming, running, and cycling, is the rowing specific resistance-endurance. As one pushes the boat past the oars, to make it glide on the surface of the water as if it were a skate on an ice rink, almost 90% of the body's muscles are used. When on a rowing machine, the sense of acceleration is equal to the increasing sound of the fly or water wheel. Thus, rowing is a complete body workout, which makes building aerobic capacity extremely efficient, especially because the stroke rate at below the aerobic threshold varies between 18-22 per minute. This means that it takes up to 3 seconds of recovery time versus 1 second of acceleration for each stroke cycle. You build torque and get to take deep breaths throughout your workout. Muscularly, the legs enjoy a complete range of the knee, from compression to full extension. As the rower hinges at the hip joint to send the boat, the hamstrings, and glut muscles are highly utilized. The draw of the arms, comes from the contraction of the latessimus, which helps support the back.
Rowing helps building endurance in your secondary tri-muscles and that is key to competitive triathlon success. As we push our bodies hard in races we increase lactic acid in our blood. The higher the lactic acid the less we last. This is why a complete aerobically fit muscular system is key for a tri-athletes racing potential. As we push our body, we create endurance by burning oxygen which requires BURNING LACTIC ACID. The greater aerobic capacity and thus count of mitochondria in the muscle cells the more lactic acid is needed to burn oxygen and the longer we last by keeping the lactate concentration in our body low.
Rowing is great for Tri-joints:
Rowing is a zero impact exercise and is kind to the joints. Rowing is ideal to give tri- ankles, knees, hips and back a break from the pavement. It is also ideal to strengthen the leg in ways that cycling can't. Rowing helps strengthen rotator cuffs and upper body. Rowing can be practiced indoors during the winter and outdoors in different types of recreational and competitive shells.
For rowing beginners I provide online workouts that can be downloaded to different electronic devices. For tri-athletes who want to be ranked nationally and internationally in indoor rowing I provide a competitive training program and frame by frame video coaching.
www.row2go.com
Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.
Subscribe to:
Posts (Atom)
Jun 30, 2011
You can get instant digital downloads and row better and faster
Visit our website: www.xenorowingcoach.com/xeno-muller-rowing-coach/Xeno_Digital.html
Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.
Jun 26, 2011
Single Scull champions going head to head at Koninklijke Holland beker 2011- Synek vs Drysdale
Xeno Muller
Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.
Jun 25, 2011
Training tips included in the competitive training package.
Hello Rowers,
Over the years I have put together a training package that focuses on the last 16 weeks of preparation before a major championship. It includes slow motion stroke study as I prepare for the Olympic games. You can hear from other Olympic gold medalist how they prepared and psychologically focused on winning gold medals. A couple of days ago I received an email from a competitive rower who told me how informative my video clips were in which I explain the training program and the different technical exercises as well as visualization processes. Here is a simple list of the subjects that I talk about: One minute power build during long distance training, why and when to apply it; asymmetric technique drills; how to correlate boat speed with stroke length in the star phase; understanding volume vs. intensity; what stretches and when not to stretch; how to encompass technical drills during steady state rows; understanding rest; understanding regatta logistics as a competitor; timing of warm up leading up to the race; race strategy; why pyramids; how to learn from experience; what to use for hydration; hydration and food during competition; "the calm" before the competition; how to build power without lifting dangerous weights; training the neuro-muscular system for high stroke rates without dipping into high lactate levels.
I rowed in the neighborhood of 100,000 kilometers, I assimilated my coaches recommendations to win a couple Olympic medals. Now I use this experience to coach others to excel. I coach any rower of any level to attain his or her best.
http://www.xenorowingcoach.com/xeno-muller-rowing-coach/Advanced.html
Over the years I have put together a training package that focuses on the last 16 weeks of preparation before a major championship. It includes slow motion stroke study as I prepare for the Olympic games. You can hear from other Olympic gold medalist how they prepared and psychologically focused on winning gold medals. A couple of days ago I received an email from a competitive rower who told me how informative my video clips were in which I explain the training program and the different technical exercises as well as visualization processes. Here is a simple list of the subjects that I talk about: One minute power build during long distance training, why and when to apply it; asymmetric technique drills; how to correlate boat speed with stroke length in the star phase; understanding volume vs. intensity; what stretches and when not to stretch; how to encompass technical drills during steady state rows; understanding rest; understanding regatta logistics as a competitor; timing of warm up leading up to the race; race strategy; why pyramids; how to learn from experience; what to use for hydration; hydration and food during competition; "the calm" before the competition; how to build power without lifting dangerous weights; training the neuro-muscular system for high stroke rates without dipping into high lactate levels.
I rowed in the neighborhood of 100,000 kilometers, I assimilated my coaches recommendations to win a couple Olympic medals. Now I use this experience to coach others to excel. I coach any rower of any level to attain his or her best.
http://www.xenorowingcoach.com/xeno-muller-rowing-coach/Advanced.html
Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.
Jun 13, 2011
Get your Xeno workouts and training packages on facebook too.
http://www.facebook.com/pages/Row2Go-Online-Rowing-Workouts-with-Xeno/180818085305200?sk=app_174058885960413
Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.
Jun 10, 2011
Wanderrudern, we need this in the United States
This looks like a lot of fun. I want in. This type of rowing is called Wander Rudern in German and Aviron de Rendonnee in French.
Xeno Muller
Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.
Jun 9, 2011
When padded shoes don't help you row fast. Yes you read right.
When you lift weights, do body weight exercises, work on getting your pistols going (one legged squat), you need to have the right footwear. Take note of the Olympic lifters and the shoes that they wear... the soles are totally flat. Finally there are running shoes with FLAT shock absorbent soles which allow running with the the middle part of the foot.
I would like to say that I have never been a runner, but this statement is not really accurate. Certainly, I am a lot bigger than any semi serious runner, but the type of shoes that I had been using never facilitated running as cross training workout. The other day, I found out that I had some spring in my step when I had to chase my 3 year old on my bare feet. Very naturally I used my mid foot, avoiding the heal ball type of stride. This sudden discovery made me look into different shoes and to my surprise the trend is on ZERO profile soles.
So why do the right shoes make you row faster? It is simple. You have a much better connection to the foot board on the rowing machine... AND and this the most important, you will be able to enjoy a healthier ankle movement when you do different cross training exercises, let alone start running-jogging-footing-trot, and feel light on your feet.
:0)
Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.
Beware of staff infection, German E. Coli, water from the faucet and tiramisu.
The British Rowing Team does not mess around in preparation for the upcoming Olympics. As reported in the SUN newspaper, the Brits are not going to the Hamburg World Cup because of E.Coli fear in Germany. In my opinion, the team management is right, better play it safe, than being sorry in the end, especially because the regatta in Hamburg is of no important consequence for the World Championship or qualification spots for the Olympics.
One tip I have for everyone who handles oars, and communal fitness equipment: Do disinfect them often. It is not unusual for rowers to have little booboos on their hands from all the training they do. Staff infection is a serious health problem that has to be addressed in a very timely manner when it occurs. Signs of a staff infection appear through discoloration of the blood veins. When this occurs, waist no time and go get medical help.
For rowing team managers, I highly recommend bringing bottled water to regattas and hotels. You may live in an area where drinking from the faucet is Ok, but do not take it for granted when you travel somewhere different.
As an example, we refrained from eating locally made ice-cream and tiramisu when we trained in Italy.... Simply put, in order to stay safe from any food poisoning stick to what is known to you even if it makes eating a bit boring. The goal is row fast and not to go on a culinary bonanza :0)
picture Sun News U.K.
Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.
Jun 6, 2011
In my backyard, ultimate fighters use rowing machines to be cardiovascularly ready to fight!
From Pro golfers, to race car drivers, and crazy ultimate fighters, the rowing machine is used for conditioning. I just asked my facebook friends in telling me about any pro athletes they know or have heard of who use rowing for conditioning. My FB friend Cameron Sabour told me about BJ Penn and his gym... and guess what it is five minutes from where I live, here in Costa Mesa.
I want to find more pros who use the rowing machine. Showing that pros are using the rowing machine will bring the sedentary and active people to discover rowing and I will show them how to enjoy it. Because let's face it, Ultimate fighters use the rowing machine to beat themselves into the ground... That is not a long term solution to fitness. Finding the groove with training will bring joy and motivation for a long long time. In case you need to figure out how to row right and enjoy easy to hard workouts take a look at my DVD packages: 16 Week Olympic Rowing Training Program with Xeno Muller
Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.
A nice Youtube account by Mike Nicholson on rowing in Australia
G'day
I have been fortunate in finding a lovely rowing-Youtube account by Mike Nicholson. He features lovely rowing footage on the beautiful Yarra river. His narration about different position in an eight is fun to listen too. He talks about an 8.7 kilometer race through Melbourne. The footage of rowing shows water level angles, nature scenery shots, and rowing through mist and sunset.
Make sure you look at all his rowing films.
Xeno Muller
I have been fortunate in finding a lovely rowing-Youtube account by Mike Nicholson. He features lovely rowing footage on the beautiful Yarra river. His narration about different position in an eight is fun to listen too. He talks about an 8.7 kilometer race through Melbourne. The footage of rowing shows water level angles, nature scenery shots, and rowing through mist and sunset.
Make sure you look at all his rowing films.
Xeno Muller
Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.
Jun 5, 2011
Travis Pastrana and others
Rowing on land has grown bigger than on the water rowing. Professional Moto Cross, a.k.a MC, athletes like Travis Pastrana help publicize the benefits of rowing.
You can see on this picture that Travis built a different kind of handle, which replicates the width and angle of a motorcycle handle bar .
For scullers I would recommend independent grips so that the arms pass a little deeper than the sternum.
One of the changes I would recommend to Travis is to get a dynamic rowing machine. Than he can start rowing the machine one leg and arm at a time. I have such exercises on this DVD: Indoor Rowing Workouts
Final comment, too many keep their drag factor too low. Experiment higher drag, don't raise your stroke rate
Move with the flow!
Xeno Muller
You can see on this picture that Travis built a different kind of handle, which replicates the width and angle of a motorcycle handle bar .
For scullers I would recommend independent grips so that the arms pass a little deeper than the sternum.
One of the changes I would recommend to Travis is to get a dynamic rowing machine. Than he can start rowing the machine one leg and arm at a time. I have such exercises on this DVD: Indoor Rowing Workouts
Final comment, too many keep their drag factor too low. Experiment higher drag, don't raise your stroke rate
Move with the flow!
Xeno Muller
Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.
Jun 4, 2011
Handle height sculling technique.
The key to efficient boat moving is to avoid hanging the blade at the catch, exit at the finish without letting the boat fall to the side, and connecting to the foot board. There are many technical exercises that can be done to find control over the boat, whether it is a single scull or an eight. Sensitizing the athlete to the oars, rigger, foot board and seat, are keys to fast rowing. For competitive athletes and rowers who want to be free of injury come visit www.xenorowingcoach.com, and for those who want to enjoy their rowing machine without getting bored and injured, come visit www.row2go.com
Xeno Muller
Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.
Here is technique available on Youtube and what does not compute with me:
Second picture: Too much lay back, lower back not supported, because of weak connection through the "shock absorbent knees" which make the draw of the arms inefficient to send the boat or fully accelerate the flywheel. Such lay back prevents higher effective stroke rates. I know how to describe exercises that will improve rowing technique and personal performance on the water and on land for this individual.
Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.
Xeno Muller betreut Schweizer Ruderer :-)
Hi Rowers,
The funny language you hear me speak is Swiss-German. I was born in Switzerland and as my parents moved around I had to learn different foreign languages. That is why I speak Spanish, French, High German, and English. I coach Swiss people via video file transfer. It works great. You can find further information on www.xenorowingcoach.com if competition is what makes your heart beat faster. We also have www.row2go.com for people who want to work better and more on their rowing machine. :-)
Xeno Muller
Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.
Mega Catamaran in Newport Beach where I coach and trained for a decade
Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.
Jun 3, 2011
Rowers who might run beware
Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.
Rowing for Tri-athletes is a great solution for training problems.
As tri-athletes, why bother cross training when the sport already includes three different disciplines?
I have competed at three Olympics. I won gold and silver in the men's single scull. Both medals were won with the same coach, Marty Aitken from Australia, a former semi pro cyclist from Melbourne. When Marty and I started working together he understood my training environment. As a Swiss Olympic team rower, I lived in Southern California, far away from any of my team mates. I trained by myself, not because I was an introvert, but because I wanted good weather to be able to train through the winter on the water. Training by yourself can become quite monotonous and we needed to avoid mental burn out at all cost. Since Marty took care of the Swiss team in Europe, I would only be visited ever five weeks for 10 days. To avoid mental burn out from spending too much time on the water and potentially getting some sort of chronicle booboo in the wrists or fingers from all the high torque strokes I took during my 120 minute sessions, Marty recommended that I get myself a road bike! This meant that I would spend close to half of my time riding for two hours, next to on the water rowing and circuit weigh lifting....
As a tri-athlete you may now say, "Xeno.... we use bikes, that is nothing new"! That is my point exactly. In my case rowing alone did not complete me. Cycling helped in more ways than one. For one, the constant movement of the legs spinning between 70-80 rpms at roughly 20 miles per hour, was a totally different conditioning to how the legs are used in rowing. In addition, seeing where you going had a therapeutic effect; in rowing one looks over the stern of the boat, rowing "backwards". The scenery change was also a wonderful escape from the endless figure eights around Balboa Island and Lido Island. Cycling also burned calories off of me in areas that rowing did not. Rowing, cycling, and circuit training, was a gold medal winning combination.
Here is why Tri-Athletes need rowing to last longer and go faster:
What you don't get from swimming, running, and cycling, is the rowing specific resistance-endurance. As one pushes the boat past the oars, to make it glide on the surface of the water as if it were a skate on an ice rink, almost 90% of the body's muscles are used. When on a rowing machine, the sense of acceleration is equal to the increasing sound of the fly or water wheel. Thus, rowing is a complete body workout, which makes building aerobic capacity extremely efficient, especially because the stroke rate at below the aerobic threshold varies between 18-22 per minute. This means that it takes up to 3 seconds of recovery time versus 1 second of acceleration for each stroke cycle. You build torque and get to take deep breaths throughout your workout. Muscularly, the legs enjoy a complete range of the knee, from compression to full extension. As the rower hinges at the hip joint to send the boat, the hamstrings, and glut muscles are highly utilized. The draw of the arms, comes from the contraction of the latessimus, which helps support the back.
Rowing helps building endurance in your secondary tri-muscles and that is key to competitive triathlon success. As we push our bodies hard in races we increase lactic acid in our blood. The higher the lactic acid the less we last. This is why a complete aerobically fit muscular system is key for a tri-athletes racing potential. As we push our body, we create endurance by burning oxygen which requires BURNING LACTIC ACID. The greater aerobic capacity and thus count of mitochondria in the muscle cells the more lactic acid is needed to burn oxygen and the longer we last by keeping the lactate concentration in our body low.
Rowing is great for Tri-joints:
Rowing is a zero impact exercise and is kind to the joints. Rowing is ideal to give tri- ankles, knees, hips and back a break from the pavement. It is also ideal to strengthen the leg in ways that cycling can't. Rowing helps strengthen rotator cuffs and upper body. Rowing can be practiced indoors during the winter and outdoors in different types of recreational and competitive shells.
For rowing beginners I provide online workouts that can be downloaded to different electronic devices. For tri-athletes who want to be ranked nationally and internationally in indoor rowing I provide a competitive training program and frame by frame video coaching.
www.row2go.com
I have competed at three Olympics. I won gold and silver in the men's single scull. Both medals were won with the same coach, Marty Aitken from Australia, a former semi pro cyclist from Melbourne. When Marty and I started working together he understood my training environment. As a Swiss Olympic team rower, I lived in Southern California, far away from any of my team mates. I trained by myself, not because I was an introvert, but because I wanted good weather to be able to train through the winter on the water. Training by yourself can become quite monotonous and we needed to avoid mental burn out at all cost. Since Marty took care of the Swiss team in Europe, I would only be visited ever five weeks for 10 days. To avoid mental burn out from spending too much time on the water and potentially getting some sort of chronicle booboo in the wrists or fingers from all the high torque strokes I took during my 120 minute sessions, Marty recommended that I get myself a road bike! This meant that I would spend close to half of my time riding for two hours, next to on the water rowing and circuit weigh lifting....
As a tri-athlete you may now say, "Xeno.... we use bikes, that is nothing new"! That is my point exactly. In my case rowing alone did not complete me. Cycling helped in more ways than one. For one, the constant movement of the legs spinning between 70-80 rpms at roughly 20 miles per hour, was a totally different conditioning to how the legs are used in rowing. In addition, seeing where you going had a therapeutic effect; in rowing one looks over the stern of the boat, rowing "backwards". The scenery change was also a wonderful escape from the endless figure eights around Balboa Island and Lido Island. Cycling also burned calories off of me in areas that rowing did not. Rowing, cycling, and circuit training, was a gold medal winning combination.
Here is why Tri-Athletes need rowing to last longer and go faster:
What you don't get from swimming, running, and cycling, is the rowing specific resistance-endurance. As one pushes the boat past the oars, to make it glide on the surface of the water as if it were a skate on an ice rink, almost 90% of the body's muscles are used. When on a rowing machine, the sense of acceleration is equal to the increasing sound of the fly or water wheel. Thus, rowing is a complete body workout, which makes building aerobic capacity extremely efficient, especially because the stroke rate at below the aerobic threshold varies between 18-22 per minute. This means that it takes up to 3 seconds of recovery time versus 1 second of acceleration for each stroke cycle. You build torque and get to take deep breaths throughout your workout. Muscularly, the legs enjoy a complete range of the knee, from compression to full extension. As the rower hinges at the hip joint to send the boat, the hamstrings, and glut muscles are highly utilized. The draw of the arms, comes from the contraction of the latessimus, which helps support the back.
Rowing helps building endurance in your secondary tri-muscles and that is key to competitive triathlon success. As we push our bodies hard in races we increase lactic acid in our blood. The higher the lactic acid the less we last. This is why a complete aerobically fit muscular system is key for a tri-athletes racing potential. As we push our body, we create endurance by burning oxygen which requires BURNING LACTIC ACID. The greater aerobic capacity and thus count of mitochondria in the muscle cells the more lactic acid is needed to burn oxygen and the longer we last by keeping the lactate concentration in our body low.
Rowing is great for Tri-joints:
Rowing is a zero impact exercise and is kind to the joints. Rowing is ideal to give tri- ankles, knees, hips and back a break from the pavement. It is also ideal to strengthen the leg in ways that cycling can't. Rowing helps strengthen rotator cuffs and upper body. Rowing can be practiced indoors during the winter and outdoors in different types of recreational and competitive shells.
For rowing beginners I provide online workouts that can be downloaded to different electronic devices. For tri-athletes who want to be ranked nationally and internationally in indoor rowing I provide a competitive training program and frame by frame video coaching.
www.row2go.com
Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.
Subscribe to:
Posts (Atom)