Any type of crazy rowing is a great way to improve your boat moving skill!

Enjoy this footage that I have found a few years ago on Youtube. This is a French fellow in a single scull who is not afraid of potentially going into the drink.

I do a lot exercises to losen rowers up so that they start hanging from the skeletal.

Rowing the boat is more of a dance than a heavy lifting exercise.

Xeno

When you try to lose weight and you pick your food at Taco Bell :-)

Hello Rowers who are in need to lose weight.

I am one of you. I have stopped my denial of reality. There is no way I can train off what I eat without killing myself.

I started the slow carb lifestyle. I purposefully use the term lifestyle and NOT diet.

I discovered how I can substitute all the lame carbs that make me hungry for more as soon as they pass through my throat...

LEGUMES LEGUMES LEGUMES!!!!! Hear me loud and clear. Lentils and all sorts of beans. Some beans create a problem and some next to none.

So back to the headline, when at Taco Bell... order a "Cantina Bowl" and substitute the rice with black beans. Yes, you will pay a little more. If you are my size, you will buy an extra side of beans, to make sure that you won't leave open space in your stomach.

By doing this you avoid rice carbs that go directly to fat storage AND you stay clear from cravings LONGER.

As a matter of fact, when you stay on the SLOW CARB diet your cravings become very tame. You almost don't know what to do with your chewing muscles anymore. For me it was weird to realize that I quasi stopped putting hand to mouth between meals anymore.

I did not invent the SLOW CARB diet nor did the author Tim Ferris in his book: 4Hour Body. My friend Camron Sabour in Canada simply said to me, Xeno you have to read the chapter of SLOW CARBS and you will lose 25 pounds the first mont. Yes that is exactly how it happened. It is unbelievable. My blood pressure is back to normal, I feel great.

And for those who say, how can you let yourself go like that when you won an Olympic gold medal... I have news for those people.... I did not win the Olympic gold medal because I live a life governed by moderation.

Woohoo, I wish you a great Thursday.... oh yes, on Saturday I eat what I want.

Keep your neck loose if you want to row fast!

http://youtu.be/6ENrtg-sRXM
Harry Mahon always coached an effortless stroke. In a nutshell this is what you need to do with your neck if you want row fast. There are a myriad of technical drills that lead to loose supported rowing postures.

Winter Rowing is possible in a safe way!

This is awesome and safe!

USB Flash Drive Workouts for Rowing Machine

Finally!  Over 80 workouts, more than 60 hours of fun that lead to smily faces and sweaty shirts.

I have run indoor rowing workouts for over 7 years.  I loved every single opportunity to lead my group classes.  My dream was always to go beyond the walls of my own gym.  Now I am able to do just that.  People worldwide, who use rowing machines for health and fitness  are now able to enjoy working out and learn safe and sound technique.

I always begin with a technical warm up by gradually building the stroke from arms only to the full slide length.  I took extra care of beginners because I wanted them to feel comfortable with their new activity.

Hinging at the hip joint and supporting the lower back is always a technical point that I zero in right from the get go.  Feeling the hamstrings on the recovery is key for a strong healthy lower back.

The drive phase emphasizes on using the skeleton strength rather than premature use of the contraction of the upper body.

All the rowing workouts on the Flash Drive are laced with humor.  I am certainly do not take myself to seriously.  Laughter/Fun is a necessary ingredient to bring continuity to a workout regime which ends up being adopted as a lifestyle.

Rowing is a great sport which can be enjoyed by young and older for an entire lifetime.

I am there to make it happen!

[caption id="attachment_24" align="aligncenter" width="483"] My first day of rowing and the amazing journey continues.[/caption]

You may be racing him at the Head of the Charles, trouble ahead. :-)

[caption id="attachment_1190" align="aligncenter" width="735"] Getting ready for the Head of the Charles 2012[/caption]

The Head of the Charles regatta is only a few weeks away. Some competitors use this fall race as a way to judge and wrap up their 2012 racing season. I have the pleasure to work with individuals who do not want to leave their fate up to chance. I enable scullers to understand their own technique through describing what they do to move them boat. Frame by frame commentary leaves no unnecessary motion undetected. Each time I watch someone's stroke I zero in onto the computer screen and anything beyond becomes blurry. Everyone's technical signature speaks to me. I do not have a set way to start a stroke analysis. The rowing motion is so natural, so organic, that my study flows with the pros and cons of its boat moving effectiveness.

[caption id="attachment_1145" align="aligncenter" width="3600"] As the weather gets colder and you need to wear more layers of clothing to stay warm, rowing a racing scull is impossible. The fear of skim ice, or falling into the frigid water is a powerful deterrent. The Xeno Signature Tango, will keep you afloat and leaves you with room to drop your extra layers when you find your rowing groove. Row in winter, row in the snow, don't worry your safe![/caption]

Coaching worldwide, making boats faster, one sculler at a time.

Improving strokes worldwide one rower at a time. That is what I do and I love it. This stroke analysis is 32 minutes long. I point out the good and the bad. I explain which technical exercises need to be used and how those feel when they are done right. I make comments on rigging and explain why changes in rigging are needed. The result is superior power application. I know these scullers will be going faster. This young man is European. I can coach in five different languages: English, French, Spanish, German, and Swiss-German :-)

Being a rowing tutor.

In the last few days I have received training programs from University rowers in the US. My task is threefold. 1. Check the technique on the rowing machine. 2. Check the type of lifting that is done and whether it is conductive to greater boat moving ability. 3. Make notes on the training program and make sure that the candle is not burned at both ends. I do discuss different training issues as they come.

So a light bulb went on in my head. Am I their rowing coach, of course not. Am I an technical adviser, yes, but it is difficult for other to wrap their head around it. In layman's terms, I am a rowing tutor. This is by far the simplest concept. Students have tutors for all sorts of subjects, now they have one in rowing.
[caption id="attachment_1145" align="aligncenter" width="3600"] I love this boat!
A beautiful all water double scull for rowers young and old. [/caption]

The Brand New Xeno Müller Signature Whitehall Double Scull

[caption id="attachment_1145" align="aligncenter" width="3600"] I love this boat!
A beautiful all water double scull for rowers young and old. [/caption]

I am so excited to announce the construction of the Xeno Signature Whitehall. This boat is simple a pleasure to scull and you don't have to be alone. You can take your family members with you. Pack a a picnic, bring your favorite pet and not worry about safety. You can take it for a romantic outing with your significant other or pull your kids behind it as they have fun splashing each other.
The Signature Double comes with a private coaching session from me. :-)
Here our latest news and products: http://createsend.com/t/r-3ED560051553E593

http://youtu.be/7ZOG9d4KsAM

The Brand New Xeno Müller Signature Tango

Are you getting ready for the Head of the Charles or the Silver Skiff in Italy?

I just finished writing a training program for a sculler who is competing this fall at head races in the north-east of the United States with a final race in Italy, the Silver Skiff.

My job is to provide the right training program for rowing athletes. This sculler for whom I designed the training program signed up for the 90 day virtual camp during which I monitor his technical progress by analyzing his rowing technique every 2 weeks. I make technical drill recommendations and make sure to explain what the body feels when doing those drills. It is key for a coach to explain what it feels like to row a single scull at the highest level.

[caption id="attachment_1068" align="aligncenter" width="2803"] Stay stress free with great smooth rowing.[/caption]

Xeno Müller Signature Rowing in the works.

I had a great time racing the single scull and winning Olympic gold and silver. Life as a competitor is emotionally charged to say the least.



A few days ago, I had the opportunity to pack my entire family into a really cool rowing boat. Three of my passions came together all at once, family, health, and rowing. It was epic.
https://www.youtube.com/watch?v=7ZOG9d4KsAM
[caption id="attachment_1121" align="alignleft" width="2560"] Stable and fast, room for family and friends, incredible workout and sightseeing.[/caption]

I enjoyed rowing the boat so much that we are putting together a special model that I am so excited about.

After my last Olympics I started an indoor rowing studio. As I lead the classes I tweaked our rowing machines a little which lead to our Signature Waterrower. I enjoy rowing so much that I am fully in touch with my equipment. That is why I closely work with a handful of rowing equipment manufacturers who build to my specifications.

[caption id="attachment_1068" align="alignright" width="2803"] Stay stress free with great smooth rowing.[/caption]

My signature Waterrower comes with an awesome subscription to a full online rowing library that will bring so much fun to your rows.

How can a beginner row when no boathouse is nearby, there are choices:

You came to the realization that rowing would be a perfect exercise for you, but where and how can you start rowing. There are ways to scout boathouses. The drawback with rowing in a club is that it is very time consuming. Chances are you don't have much free time. The other option is to row at a gym. Sadly, gym machines are usually in poor conditions and positioned in places that are least desirable due to the fact that few members use them because no one understands how to enjoy rowing them.

The solution is to get your own. I row wood with water at home. I enjoy smooth strokes with the gentle sound of water swishing by. Our Xeno Müller Signature Model comes with a 6 months online workout library that includes a 10 Week Beginner Learner Program. You will love rowing. It will calm your worries and make you feel strong.

[caption id="attachment_1068" align="alignleft" width="2803"] Stay stress free with great smooth rowing.[/caption]

You don't have to be tall and built like a gorilla to win at the 2012 London Olympics in the single scull.

[gallery]
Smart training and sound sculling technique that is how you will fly in your boat. This is how I coach.
In the background you have a super athlete who won the first Olympic heat. He does an excellent job applying his body to maximize boat glide and acceleration.
Good luck to Tim Maeyens, let there be tailwind!

When watching the Olympic ceremony is better done sitting on a cozy couch....

I participated at 3 Olympics, won two medals. Because my races were in the first week of the Olympic games, we did not participate at the opening ceremonies. The coaches told us that we had spent so much time training and staying healthy, that staying up late outside, surrounded by people we don't know, is not the smartest idea. I was in the running to carry the flag in Sydney for Switzerland, but politely declined. Thinking back, it was the most important decision of my Olympic career. I passed the finish line to win silver on a wing and a prayer, because all week long I woke up with a soar throat. Had I gone to the opening ceremonies, I may have come in 4th in the final... no medal. Winning silver in Sydney was the toughest race I have ever had. When you leave everything on the race course, I was as happy to win silver as I was winning gold.
[caption id="attachment_1068" align="alignleft" width="2803"] Stay stress free with a great smooth row.[/caption]

How to Cope with Press-Stress at the Olympics.

I am watching the US women gymnast being interviewed on NBC. The journalist are asking plenty of questions about how hard it must be to get to this point and how much pressure there must be, personal rivalry within the team and so on and so forth.
I am sure the coach would rather that the gymnasts were left alone without being asked questions before their competition that they themselves are trying to keep out of their heads to keep focused.
There is plenty of time AFTER the competition to talk to TV.
Getting ready for Olympic competition is best done when the brain is in full trance mode. Keeping the outsiders out is key.
Months before and during the competition at the Atlanta Olympics, my coach became my press-officer. No one from the press had direct access to me, except shortly after the heat and the semi-final. This was particularly important in my case because I never minced my words when I explained what I felt. This helped me keep my focus.
At the Olympics, there are SO MANY distractions for athletes and coaches, especially for the newbies Olympians. It is easy to lose focus.
[caption id="attachment_1068" align="alignleft" width="2803"] Stay Stress-Free with a great smooth row on the Signature Waterrower
[/caption]

Nice hang in sculling, good for sweep rowing too, but the keystone to accelerating the single scull is missing.

A lovely demonstration of hanging of the skeleton during the leg drive. It is possible that the pelvis could be rotated slightly further to the stern, but nice hang from the spine and shoulder blades.



The problem is that when the hands are closest to the stern, the blades are not near entering the water. The blades hang in the air and will lead to the stroke being rowed in. It is a true pity, because the sculler has huge potential. It is all about how early the sculls connect with the water. The hands must rise when they move to the stern. The blades need to have fallen into the water by the time the knees get to the full compression. (These two pictures were not taken in the same single scull.)



Above, blades enter the water at full extension.

A similar post to this one can be found here: http://biz123.inmotionhosting.com/~xenoco5/how-to-row-safe-and-fast/difference-in-technique-what-brings-olympic-gold-and-what-does-not/

Top two pictures from www.row2k.com

Smart Training | Good Team Communication | Sound Sculling Technique. What could have been in 2008 is happening now at the London Olympics 2012

In 2008... I coached two men, Peter and Tom Graves, for 6 months. They almost qualified for the Olympics in the men's double scull, they were one second and scrap behind the winning double. Peter and Tom weighed roughly 25-30 pounds less than Elliot Hovey and Wes Piermarini.... The difference in erg scores for 2K 15 seconds or more. How is it possible that Peter and Tom almost won? Simple, smart conditioning, great communication between brothers, and the right sculling technique. Now Peter is in the men's heavyweight 4X at the London Olympics. I am very happy for Peter. The lesson in all of this is that, technique makes boats move fast and technique is the major handicap in US-Sculling. This needs to change. I can help change this, we proved it.
Xeno

10 Simple concepts to scull and row better and faster.

+ Handle speed on the recovery is not equal to the combined movement of extending the elbows, hinging the body forward, and rolling into the catch. It is the succession of those movements that create a steady recovery with lots of boat run.

+ The right blade movement at the catch cuts into the water, like spear, or a spoon carving out ice cream from the container.

+ The most power a rower has at the oar handle is when the oar is at 90 degrees to the boat. It is also the moment the handle travels the fastest. To stay connected the forward body angle is activated as the last quarter of the leg drive is completed.

+ The handle on the recovery first travels away from the chest, then through the forward body angle away from the hip joint (body over position) and that is it! Through the draw of the hamstrings it is then the stern that comes to the hands.

+ The blade enters and exists the water on the square.

+ Catching and feathering only occurs with the hands moving to the stern.

+ The finish is completed with the lungs full of air.

+ The wheels of the seat accelerate to the finish. On the recovery their speed is steady.

+ The wheels on the seat stop at the finish, they don't stop at the catch, just change direction.

+ You spend more time on the recovery in a race, it is never too late to learn how to glide.

Xeno

Holland Beker Rowing Regatta

Hello Dutch Rowers!

I would like to say hello and share with you some of my great experiences I had racing the Holland Beker. I was fortunate to win it twice and it was a lot of fun for me and my young family. In 1998, I set the course record, 6:38...
One day, after a workout, I was met at the dock by Henri Jan Wienese, Olympic gold medalist himself in 1968, it was great to exchange a few rowing stories.

Michiel Bartman, Olympic gold medalist, once said to me that while I was training on the Holland Beker race course, he and his crew mates were left perplexed. As they came to the race course, I had already started my workout. When they were finished, I was still rowing. A couple years later, Michiel asked me how long my workouts were. I would routinely row 24KM on a 2KM course and that took roughly 2 hours.

The Holland Beker is also the only regatta that offers some prize money for the winner. This is a very welcome financial boost to single scullers. Unfortunately second place winners get nothing, that is tough.

I also love the spectator truck that follows the races, that is so cool. I don't understand why the International Rowing Federation doesn't make such a truck mandatory on race courses with a road running parallel to it.

Finally, I must compliment the rowers and coaches of the Netherlands who always generate very respectable crews at the World Championship and Olympic Games. The Dutch are smart.

Cheers from California.
Xeno