http://www.youtube.com/watch?v=DRHKbFgJX9M&feature=my_liked_videos&list=LLwE9lwZSwC_pjuhjavRXlUQ
Frans Göbel won the world championship in the lightweight single scull twice and he did it with an incredible display of technical superiority. I was very fortunate that my coaches understood Frans' superiority. At the time, my national team coach, Harry Mahon, was known for coaching crews that effortlessly glided over the water. Martin Cross, author of Olympic Obsession, used described Harry's crews as "ghosting along". When I read those words it gave me chills. Few are the crews that display such superiority. Frans' and Harry's technique is the reason why I won Olympic medals and am one of the very few men to have rowed in the six thirties for 2000 meters.
Enjoy this clip of Frans and the others that you will discover about him.
Jul 13, 2012
A sculling stroke that can easily be improved, creating more boat speed with a lot less effort..... Rowing
[caption id="attachment_921" align="alignleft" width="532"]
Pulling while pushing.... it could go easier and faster.[/caption]
The competitive rower above is in the middle of his start strokes. His arms are bent during the most powerful part of the leg drive. In other words, what this rower can pull is currently equal to what his legs can push... Does that seem right to you?
The legs are the most powerful part in the rowing stroke. In between the legs and arms is the back... Is the back more powerful than the arms? Yes. The sculler would be a lot faster in a more sequential application of power. Combining all three body parts at the same time, pushes the rower against the foot board rather then moving the boat past the oars. It is key that the leg drive with a suspended body drives the oars as far to 90 degrees to the boat as possible before a pulling motion is fully engaged. The pulling motion is most effective when the oars pass 90 degrees to the hull.
This type of technical deficiency can be corrected through five different exercises. A stroke analysis with a clear explanation of what these exercises are supposed to feel like solves the problem.
Xeno Müller
Rowing Coach
Olympic gold and silver medalist
Olympic record holder
Pulling while pushing.... it could go easier and faster.[/caption]The competitive rower above is in the middle of his start strokes. His arms are bent during the most powerful part of the leg drive. In other words, what this rower can pull is currently equal to what his legs can push... Does that seem right to you?
The legs are the most powerful part in the rowing stroke. In between the legs and arms is the back... Is the back more powerful than the arms? Yes. The sculler would be a lot faster in a more sequential application of power. Combining all three body parts at the same time, pushes the rower against the foot board rather then moving the boat past the oars. It is key that the leg drive with a suspended body drives the oars as far to 90 degrees to the boat as possible before a pulling motion is fully engaged. The pulling motion is most effective when the oars pass 90 degrees to the hull.
This type of technical deficiency can be corrected through five different exercises. A stroke analysis with a clear explanation of what these exercises are supposed to feel like solves the problem.
Xeno Müller
Rowing Coach
Olympic gold and silver medalist
Olympic record holder
Jul 12, 2012
Where to go after Club Nationals, U23 World Championship, 2012 Olympics, what is the rowing plan?
Hello US-Scullers and Sweep Rowers who want to pursue sculling competition at the highest level.
In a little bit over a month, the Olympics, the Senior World Championship, the U23 World Championship will be over. For most of the US rowers it will be a time to reflect and consider future rowing plans.
I always thought that I would return to competitive rowing as a technical rowing adviser. For the last four years I have been coaching scullers and rowers worldwide by controlling their technique and writing training programs. The success is easy to measure, several rowers with whom I have worked are competing at these Olympic Games.
Now, I want to tighten my focus on developing sculling in the United States.
In a little bit over a month, the Olympics, the Senior World Championship, the U23 World Championship will be over. For most of the US rowers it will be a time to reflect and consider future rowing plans.
I always thought that I would return to competitive rowing as a technical rowing adviser. For the last four years I have been coaching scullers and rowers worldwide by controlling their technique and writing training programs. The success is easy to measure, several rowers with whom I have worked are competing at these Olympic Games.
Now, I want to tighten my focus on developing sculling in the United States.
Jul 9, 2012
Single sculling on a summer day with aspirations to international success.
[caption id="attachment_863" align="alignleft" width="967"]
Sculling on a summer day.[/caption]
Today, I virtually traveled from Ontario, Canada to Pennsylvania, and back to Canada, British Columbia. Making scullers faster one coaching session at a time.
I picked this screenshot, to prove that getting your stroke analysis is a dynamic experience!
Xeno
Sculling on a summer day.[/caption]Today, I virtually traveled from Ontario, Canada to Pennsylvania, and back to Canada, British Columbia. Making scullers faster one coaching session at a time.
I picked this screenshot, to prove that getting your stroke analysis is a dynamic experience!
Xeno
Coaching Rowing Indoors and Outdoors
I enjoy posting shots of rowers from around the world.
[caption id="attachment_859" align="alignleft" width="761"]
Improving on rower at a time :-) [/caption]
I am the most cost effective way for rowers to improve their rowing skill.
[caption id="attachment_859" align="alignleft" width="761"]
Improving on rower at a time :-) [/caption]I am the most cost effective way for rowers to improve their rowing skill.
Jul 7, 2012
Maintaining muscle mass when rowing and getting ready for competition.
[caption id="attachment_46" align="alignleft" width="252"]
Xeno Rowing Coach[/caption]
To tell you the truth, I never had a problem maintaining muscle mass... I was always on the other side of the fence, which was a pain also. Even in full training, I had to watch what I was eating, it was always very easy for me to put on some wrong pounds... However I like what was happening on the other side of the fence, those rowers were able to eat whatever they wanted and it drove me nuts. On the other hand, they looked at me and were envious that I was not struggle to keep my lean muscle weight on.
After reading a few books on physiology, I found a pattern of training to maintain muscle mass. Oddly enough, over the years of competition, this type of strength training was never utilized in the competitive rowing circles that I knew. The process is simple. Lift weights at ultra slow speeds. The training effect is felt immediately and the key is not to overdo this type of training. The result is a continuous stimulation of the muscle that keeps rebuilding itself stronger. There is certainly a smart training rhythm to adopt while training full time for rowing competitions. Key is not to undermine the dynamic execution of the stroke at high rates per minute.
Xeno Rowing Coach[/caption]To tell you the truth, I never had a problem maintaining muscle mass... I was always on the other side of the fence, which was a pain also. Even in full training, I had to watch what I was eating, it was always very easy for me to put on some wrong pounds... However I like what was happening on the other side of the fence, those rowers were able to eat whatever they wanted and it drove me nuts. On the other hand, they looked at me and were envious that I was not struggle to keep my lean muscle weight on.
After reading a few books on physiology, I found a pattern of training to maintain muscle mass. Oddly enough, over the years of competition, this type of strength training was never utilized in the competitive rowing circles that I knew. The process is simple. Lift weights at ultra slow speeds. The training effect is felt immediately and the key is not to overdo this type of training. The result is a continuous stimulation of the muscle that keeps rebuilding itself stronger. There is certainly a smart training rhythm to adopt while training full time for rowing competitions. Key is not to undermine the dynamic execution of the stroke at high rates per minute.
Using a static point to film rowing technique works very well.
Hello Rowers,
In this screenshot you can see how handy a static camera point is to record a sculler's technique. With slow motion analysis a very small number of strokes are needed to pinpoint the technical level of a rower and give constructive advice and recommend which technical drills will improve power application and boat glide the most.
Xeno
From the sculler above:
"At first you are skeptical about being coached through video, but the fact that Xeno is there analyzing the video with you makes it seem like you were in the same room. His precision and attention to detail is incredible and has already helped me a lot. I can listen to the comments and watch what he wants me to do since I can see him, and then go out on the water or the erg and directly apply it just like a pre workout talk. And the fact that he is willing to put in the time to make you a faster oarsman is critical in this situation and you start caring about your sculling with more attention."
I love my job,
Xeno
In this screenshot you can see how handy a static camera point is to record a sculler's technique. With slow motion analysis a very small number of strokes are needed to pinpoint the technical level of a rower and give constructive advice and recommend which technical drills will improve power application and boat glide the most.
Xeno
From the sculler above:
"At first you are skeptical about being coached through video, but the fact that Xeno is there analyzing the video with you makes it seem like you were in the same room. His precision and attention to detail is incredible and has already helped me a lot. I can listen to the comments and watch what he wants me to do since I can see him, and then go out on the water or the erg and directly apply it just like a pre workout talk. And the fact that he is willing to put in the time to make you a faster oarsman is critical in this situation and you start caring about your sculling with more attention."
I love my job,
Xeno
Jul 6, 2012
How to row a single scull fast.
[caption id="attachment_804" align="alignnone" width="995"]
Single Sculler rowing on flat water[/caption]
Keep in mind that a racing single scull only weighs 14KG. It is therefore crucial that the much heavier athlete scull the boat with absolute finesse. Chronic technical problems are the overuse of small muscle groups during the initial leg drive. Such technical deficiencies can so easily be corrected by explaining the movement to the sculler through a slow motion stroke analysis. The chronic misunderstanding in sculling is that more power DOES NOT lead to more speed. The routine pattern to faster rowing is through using less power and the boat moving faster, then applying more power to attain far superior boat speed.
Single Sculler rowing on flat water[/caption]Keep in mind that a racing single scull only weighs 14KG. It is therefore crucial that the much heavier athlete scull the boat with absolute finesse. Chronic technical problems are the overuse of small muscle groups during the initial leg drive. Such technical deficiencies can so easily be corrected by explaining the movement to the sculler through a slow motion stroke analysis. The chronic misunderstanding in sculling is that more power DOES NOT lead to more speed. The routine pattern to faster rowing is through using less power and the boat moving faster, then applying more power to attain far superior boat speed.
Jul 5, 2012
Great Rowing with Olympic gold and silver medalist Xeno Müller
The best coaching in rowing is available at a click of a button.
Xeno Müller will analyze your rowing technique and author your best training program tailored to your needs and ability.
Join him now.
Xeno Müller will analyze your rowing technique and author your best training program tailored to your needs and ability.
Join him now.
Rowing on a lovely lake in Massachusetts and coaching via the internet.
[caption id="attachment_787" align="alignnone" width="1150"]
Xeno Müller coaching sculler on lovely lake in Massachusetts.[/caption]
I truly enjoy coaching scullers from all parts of the world. The above picture was taken as a screenshot of the stroke analysis that I provide. Our sculler used two back stays mounted on the oarlocks. On one end, he installed the GOPRO camera. The distance is perfect, because it gives me a full view of the entire stroke. I can monitor the blade work on the opposite side. Scullers chose my coaching services between a one time stroke analysis, 30 days of coaching, or a full 3 months of teamwork. Xeno.
Xeno Müller coaching sculler on lovely lake in Massachusetts.[/caption]I truly enjoy coaching scullers from all parts of the world. The above picture was taken as a screenshot of the stroke analysis that I provide. Our sculler used two back stays mounted on the oarlocks. On one end, he installed the GOPRO camera. The distance is perfect, because it gives me a full view of the entire stroke. I can monitor the blade work on the opposite side. Scullers chose my coaching services between a one time stroke analysis, 30 days of coaching, or a full 3 months of teamwork. Xeno.
Jun 29, 2012
Jun 26, 2012
Accelerating Weight loss and Improving Rowing Technique
It is Simple.
You want to lose weight: follow the slow carb eating method (purposefully not using the word "diet") which is described in the 4-Hour-Body book. As suggested in the book, if you are not interested in anything else, simple read the 150 pages about slow carbs. I lost 27 pounds since May 20th of this year, without being hungry. WITHOUT BEING HUNGRY!!!! Also once a week you can eat whatever you want.
You want to improve your rowing technique: Work with me, send in your rowing footage and a day later you receive the most comprehensive analysis of your rowing stroke you have ever gotten. I point out what is good and not so good. You will be delighted to get a list of clearly explained exercises which easily correct technical deficiencies and improve your stroke.
Find me at www.xenorowingcoach.com
All the best,
Xeno Müller
Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.
Jun 6, 2012
Xeno Müller Olympic gold and silver medalist as your coach
Xeno Muller
Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.
May 30, 2012
Denial... Well, getting with the program is never too late!
Hello Folks,
My strength has always been my motivation to train. Now, being father of four, and head of a Zoo, fanatic workouts is something in the distant past. The problem that emerged from all this is that I turned into a beast. I can literally squish people if I chose to roll over them, "people" being my own children sitting on the couch with me.
I have done diets, some have been more successful than others. Most seemed to have cost a bit of money. I also would rebound quite well from the newly acquired low weight. I fit the profile perfectly, yo-yo-weight-man, I hate it.
About 9 days ago, I spoke to a rower in Canada. We chatted about fitness business and we both keenly shared that we read the 4 Hour Workweek. Then, I was told that I should read the 4 Hour Body, which I heard of before, but quite simply was not enough in distress to buy and read. Ironically, when I spoke to my rowing friend, my distress level reached the boiling point. My body weight was at an all time high and I medicated my heart burn with baking soda.
Fast forward to today, I am 13 pounds lighter and already feel a lot better. What changed? I started reading the 4 Hour Body, and implemented the chapter on slow carbs. No more in my diet was: Milk, white carbs, sugar drinks, rice, bread...., I substituted carbs with lentils and beans, amazing, I never had eaten many legumes, but here they were, being happily consumed by me instead of bread and pasta.
It is ironic that one is open to change at different times throughout life. Who knows, had I known of the slow carb diet... a la 4 Hour Body, I would have gone even faster during my competitive years.
The purpose for this blog entry, is not to shamelessly troll for new business of which I can be guilty of at times. In the contrary, I would like to simply share great information. Exercise is great for building capillaries, enjoying endorphins, building stronger muscles and bones, but it is pretty lame for weight loss. It is true that exercise helps you burn energy of different fat and glycogen, but it is very inefficient and often leads to increased appetite :-0, and in some case a pulled muscle in the back...
If you are like me, give the 4 Hour Body a shot :-)
Xeno
I have done diets, some have been more successful than others. Most seemed to have cost a bit of money. I also would rebound quite well from the newly acquired low weight. I fit the profile perfectly, yo-yo-weight-man, I hate it.
About 9 days ago, I spoke to a rower in Canada. We chatted about fitness business and we both keenly shared that we read the 4 Hour Workweek. Then, I was told that I should read the 4 Hour Body, which I heard of before, but quite simply was not enough in distress to buy and read. Ironically, when I spoke to my rowing friend, my distress level reached the boiling point. My body weight was at an all time high and I medicated my heart burn with baking soda.
Fast forward to today, I am 13 pounds lighter and already feel a lot better. What changed? I started reading the 4 Hour Body, and implemented the chapter on slow carbs. No more in my diet was: Milk, white carbs, sugar drinks, rice, bread...., I substituted carbs with lentils and beans, amazing, I never had eaten many legumes, but here they were, being happily consumed by me instead of bread and pasta.
It is ironic that one is open to change at different times throughout life. Who knows, had I known of the slow carb diet... a la 4 Hour Body, I would have gone even faster during my competitive years.
 |
| Tim Ferris author of the 4 Hour Body |
The purpose for this blog entry, is not to shamelessly troll for new business of which I can be guilty of at times. In the contrary, I would like to simply share great information. Exercise is great for building capillaries, enjoying endorphins, building stronger muscles and bones, but it is pretty lame for weight loss. It is true that exercise helps you burn energy of different fat and glycogen, but it is very inefficient and often leads to increased appetite :-0, and in some case a pulled muscle in the back...
If you are like me, give the 4 Hour Body a shot :-)
Xeno
Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.
May 29, 2012
Rowing Coach says: 90 day rowing camp | no need to travel! CRASH-B
Do you want to row faster? The simple solution is to join the 90 day rowing camp, no need to travel says Rowing Coach Xeno.
NO matter what type of competition you are getting ready for. You deserve the best coaching available. Whether you are a rowing coach or an athlete, Xeno Müller can help you.
Rowing Coach Xeno says: 90 day rowing camp and no need to travel, sounds good?
Whether you are getting ready for fall races, Crash-B, or summer regattas, you want to make sure that your technique is spot on and that you are training right and eating right. You invest so much time into rowing and you are working hard. You deserve the best.
It is therefore extremely important that the training information you have is spot on. The quality of your training will have a crucial impact on your results in competition. Don't let the opportunity sleep between your fingers. Get the most advanced information now from a coach who is known for his technical skill and proven success rate as a rowing coach.
You don't have to worry about travel expenses or time spent at airports and airplanes. Simply record your training and share it with Xeno online. You will receive a complete commentary on your rowing skills and a training program to follow. You can discuss your progress as you follow the program. Use the six digital analysis during the 90 rowing camp. Results vary BUT you will row faster!
Don't be fooled, hard work lays ahead, but it is smart training, none of that 10 X 500 garbage and do as many intervals as possible till you drop unconscious. This is a recipe for disaster.
With Xeno you will enjoy seeing you aerobic capacity improve. Your mitochondria count will go up and your lactate tolerance will go through the roof. Imagine how awesome it is going to feel when you are in your third 500 meter and instead of dying you actually start pushing harder and looking forward for your final sprint! Does this sound impossible, worng?
It is POSSIBLE!
©October 2012 Xeno Müller, Costa Mesa, California 92627, phone: 949-400-7630
Apr 30, 2012
Why did I win the Olympic gold medal in the single scull.
Why did I win?
I weighed more than Lange and Porter and certainly the rest of the field.
I was the shortest of the medalists.
I was not the strongest on the erg.
It happened because:
Enormous amount of training, without overtraining.
Simple and effective use of the body coupled with a timely catch and a clean square exit of the blade.
Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.
Apr 26, 2012
Turning 40!
Happy birthday to all of you born in 1972, the year of the rat.
I am turning 40 in August. Wow, I can't believe it. How is it possible, when I can still remember turning 28 and how fit I felt when I competed at the Sydney Olympics? These last 12 years went by in a flash. Before, I could remember all the different years, because of the venues I traveled to as an athlete. It all ended in 2001, noooooo!
I am turning 40 in August. Wow, I can't believe it. How is it possible, when I can still remember turning 28 and how fit I felt when I competed at the Sydney Olympics? These last 12 years went by in a flash. Before, I could remember all the different years, because of the venues I traveled to as an athlete. It all ended in 2001, noooooo!
Apr 17, 2012
Difference in technique, what brings Olympic gold and what does not.
From slowest
To faster
To fastest. Olympic gold, Olympic record, 6:44.85
The key to very fast rowing, winning Olympic gold, and setting the Olympic record, is to have the blade covered with as much body in the stern as possible. The top two pictures are boats that are scheduled to participate at the London Olympics. The last picture is of me days before competing at the Atlanta Olympics and setting the new record.
I know how to train rowers to set the blade. I always stay positive, I do not use negative language.
I know how to train rowers to set the blade. I always stay positive, I do not use negative language.
La clave para remar muy rápido, ganar el oro olímpico, y establecer el récord olímpico, es tener la hoja cubierta con el cuerpo tanto en la popa como sea posible. Las dos fotos primeras son barcos que están planificados para competir en los Juegos Olímpicos de Londres. La última imagen es de mí días antes de competir en los Juegos Olímpicos de Atlanta quando estableci el nuevo record.
Sé cómo entrenar los remeros para poner la hoja. Yo siempre mantengo una actitud positiva, no utilizo lenguaje negativo.
Xeno
www.xenocoach.com to beat everybody else, by using digital commentary of individual's rowing technique.
www.row2go.com to beat boredom on the rowing machine
949-400-7630
Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.
Apr 3, 2012
Virtual Rowing Camp with Olympic Gold and Silver Medalist Xeno Müller
Is your 2K not good enough? Are you tired of losing? Does your boat feel sluggish? Do you need motivation to train over the summer? Are you searching for better coaching, and proven successful training program?
Look no further!
Join our virtual training camp for the months of June, July and August.
The camp is open to juniors, collegiate, elite, and master rowers. All participants receive an individualized program to achieve their personal goal, which may be: improve the 2K on the erg, row better and faster on the water to succeed at different national championships or prepare for the fall head racing season.
Rowers need to posses a digital camera and have access to the internet with a broadband connection (DSL, cable)
All individual information is kept private.
Participants upload their digital footage of their training on a weekly basis, which will be commented using slow motion analysis, and specific drills suggested.
Throughout the camp, I am available for discussion at all times.
Cost is $750 for 3 months.
You can write to me at xenogorow@gmail.com or call me at 949-400-7630
Join one of the fastest growing communities of indoor rowers at www.row2go.com and become the fastest rower at www.xenorowingcoach.com
Xeno Muller won an Olympic Gold in Atlanta and an Olympic Silver in Sydney, and is the current Olympic Record holder in the 2000m Single Scull.
Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.
Mar 28, 2012
Why I do what I do.
My name is Xeno. I rowed competitively for 20 years. My greatest achievements are winning gold and silver at the Olympics and setting the Olympic record. As a single sculler, I am one of six who has raced faster than six minutes forty seconds for 2000 meters.
I made a life changing decision a year before the Olympics by moving to Southern California. In Orange County I met my wife. We have four children. Family means everything to me. For business I travel very little, because family is such a huge part of me.
I started my first rowing website in 1998. Because my family's extensive schedule, my goal as a private rowing coach is to be geographically as independent as possible. That is why I love working with my computer and a blazing fast internet connection. Thanks to SKYPE, SCREEN-FLOW, and DROPBOX, I can deliver first class coaching to rowers half a world away. I can coach in five different languages.
One of my strengths as a coach is to identify the smallest yet very important technical deficiencies. What sets me even further apart from 99% of other coaches, is that I know which exercises to pick to correct the tiniest technical issues. I know from personal experience how the muscles feel when the stroke is delivered properly.
Rowers, whom I help, improve their ability drastically. I feel passionate about helping people enjoy the sport of rowing further.
Good night.
Xeno.
www.xenorowingcoach.com for performance rowing
www.row2go.com for rowing machine users who need motivation
I made a life changing decision a year before the Olympics by moving to Southern California. In Orange County I met my wife. We have four children. Family means everything to me. For business I travel very little, because family is such a huge part of me.
I started my first rowing website in 1998. Because my family's extensive schedule, my goal as a private rowing coach is to be geographically as independent as possible. That is why I love working with my computer and a blazing fast internet connection. Thanks to SKYPE, SCREEN-FLOW, and DROPBOX, I can deliver first class coaching to rowers half a world away. I can coach in five different languages.
One of my strengths as a coach is to identify the smallest yet very important technical deficiencies. What sets me even further apart from 99% of other coaches, is that I know which exercises to pick to correct the tiniest technical issues. I know from personal experience how the muscles feel when the stroke is delivered properly.
Rowers, whom I help, improve their ability drastically. I feel passionate about helping people enjoy the sport of rowing further.
Good night.
Xeno.
www.xenorowingcoach.com for performance rowing
www.row2go.com for rowing machine users who need motivation
Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.
Mar 26, 2012
Picking a crew using erg scores is a CRAPSHOOT
.JPG) |
| Rob and I learned from the great Harry Mahon. We met yesterday at home. We both set the blade at the right time. |
Addendum 2012-04-02
There is no doubt that using the ergometer properly gives a huge advantage to rowers' boat moving effectiveness on the water. The use of the rowing machine for stroke analysis and private coaching is an invaluable tool. As a teenager I was taught by Harry Mahon how to apply power without contracting unnecessary muscles. Using a dynamic rowing machine set up opens the door to great "pushing" and hanging exercises. Yes, the ergometer can be "enjoyed" by coaches and rowers....
I help rowers from all over the world improve their erg score and their on the water rowing capabilities. It goes without saying that rowing on the water is several levels more complicated than rowing the erg.
Key to fast rowing is the placement of the blade in the water in a timely manner with as much of the upper body extended to the stern and the legs as compressed as possible, (in a nutshell :-)).
There is a "boatload" of coaches who believe that a rower with a relatively strong erg score will be a better boat moving asset than another rower with an inferior erg score. This assumption is a total crap shoot. At the catch, when rowing the erg, the flywheel will gain speed as soon as the handle moves away from the cage. However this particular part of the stroke is so intricate, that on the water, the smallest nuance as to how the blade is set, can make a "great" erg score a total boat stopper.
Daily, I work on digital recordings that are sent to me through my Dropbox account. I analyze and comment rowing technique deficiencies and explain which technical exercises to chose and how to feel the right movement. Blade coverage in relation to body position is the key to rowing fast on the water. Without mastering the catch, I would have not won Olympic gold and silver, set the Olympic record, and set a world best time of 6:38 in the single scull.
When I receive a two minute digital recording I can easily spend up to 30 minutes coaching the footage. I enjoy describing the stroke in detail. Rowers understand what they need to do to improve and the changes they make bring remarkable results.
Addendum 2012-04-02
There is no doubt that using the ergometer properly gives a huge advantage to rowers' boat moving effectiveness on the water. The use of the rowing machine for stroke analysis and private coaching is an invaluable tool. As a teenager I was taught by Harry Mahon how to apply power without contracting unnecessary muscles. Using a dynamic rowing machine set up opens the door to great "pushing" and hanging exercises. Yes, the ergometer can be "enjoyed" by coaches and rowers....
Xeno
Olympic gold and silver medalist, Olympic record holder.
www.xenorowingcoach.com performance rowing.
www.row2go.com digital indoor-rowing workout library.
www.facebook.com/row2go
www.facebook.com/xenomuller
Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.
Mar 10, 2012
Errors that are easily committed by maturing people who seek fitness through rowing.
To me it is crystal clear that the aging clock can be slowed down, way down, with the right training plan.
The greatest errors committed for "aging" people who work out and look for greater fitness are: intensity that is too high, too little torque, too little mileage, unknown target heart rate, technique that does not utilize the major muscle groups which restricts range of motion and can lead to injury.
The greatest errors committed for "aging" people who work out and look for greater fitness are: intensity that is too high, too little torque, too little mileage, unknown target heart rate, technique that does not utilize the major muscle groups which restricts range of motion and can lead to injury.
Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.
Mar 7, 2012
MRIs no rowing parent should ever have to see.
Hello Parents,
The right rowing technique is important for great Concept2-2K-scores and success at regattas. However, there is a disconnect between the ergonomically sound technique and an "anything-goes-rowing-technique-as-long-as-the-rower-pulls-as-hard-as-possible-at-every-practice."
These two MRIs are taken from the side above the hip joint and depict spinal discs that have slipped out from between two vertebrae. This is a serious injury, which is very painful to rowers and puts a stop to any type of rowing workout. In addition, sleep patterns are disrupted, and sitting on a chair for longer periods of time becomes torture. Rehabilitating such a back injury can take a long time.
Lower back problems emerge from tight muscles: hamstrings, gluts, abductors, aductors, IT band, and calf muscles. I always check rowers' ability to hinge at the hip joint, how they sit up at the finish, how their legs compress at the catch while observing the position of the feet, and the posture of their backs. The proper rowing technique is easily understood by rowers, coaches, and parents, however, the challenge lays with the fact that juniors are growing individuals, who inherently are victims of the "bone and muscle tug of war." As parents we often hear that kids grow like weed..., and about "those growing pains." These observations underline the importance of constantly checking technique and adjusting exercises which are needed to maintain flexibility.
There is no doubt, that back injuries can be avoided. Parents, rowers, and coaches need to understand that bad injuries in rowing from questionable technique can be prevented. Over the years of Olympic training and coaching, I have never had a back injury. This is not due to "luck". The right technical exercises, X-training, and strength training, engage the hip joint in the rowing movement the correct way, leaving the small of the back supported throughout the stroke.
As private coach, I receive rowing footage from around the world. I help rowers improve their erg score and on water rowing ability by analyzing their technique and recommending exercises to improve their power application which is directly related to their flexibility.
You can find my services at www.xenorowingcoach.com, you can reach me by emailing me at xenogorow@gmail.com
Join one of the fastest growing communities of indoor rowers at www.row2go.com and become the fastest rower at www.xenorowingcoach.com
Xeno Muller won an Olympic Gold in Atlanta and an Olympic Silver in Sydney, and is the current Olympic Record holder in the 2000m Single Scull. He is also the President of XenoRowingCoach and Row2Go which is quickly becoming THE online community for both indoor and on-the-water rowers providing its members with weekly online workout routines and individualized coaching programs.
The right rowing technique is important for great Concept2-2K-scores and success at regattas. However, there is a disconnect between the ergonomically sound technique and an "anything-goes-rowing-technique-as-long-as-the-rower-pulls-as-hard-as-possible-at-every-practice."
 |
| Pressure on spinal cord from a slipped disc. |
Lower back problems emerge from tight muscles: hamstrings, gluts, abductors, aductors, IT band, and calf muscles. I always check rowers' ability to hinge at the hip joint, how they sit up at the finish, how their legs compress at the catch while observing the position of the feet, and the posture of their backs. The proper rowing technique is easily understood by rowers, coaches, and parents, however, the challenge lays with the fact that juniors are growing individuals, who inherently are victims of the "bone and muscle tug of war." As parents we often hear that kids grow like weed..., and about "those growing pains." These observations underline the importance of constantly checking technique and adjusting exercises which are needed to maintain flexibility.
 |
| Slipped disc pushes on spinal cord. |
 | |
| Maximum pressure on lower back which can lead to major back problems. |
You can find my services at www.xenorowingcoach.com, you can reach me by emailing me at xenogorow@gmail.com
 |
| Zero heel connection at the finish, puts a lot of strain on the shoulders, and leaves the lower back vulnerable to injury. Such technique leaves glut and hamstring muscles underdeveloped. |
 |
| A lack in technical check ups leads to unwanted movements throughout the rowing stroke. |
Xeno Muller won an Olympic Gold in Atlanta and an Olympic Silver in Sydney, and is the current Olympic Record holder in the 2000m Single Scull. He is also the President of XenoRowingCoach and Row2Go which is quickly becoming THE online community for both indoor and on-the-water rowers providing its members with weekly online workout routines and individualized coaching programs.
Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.
Mar 5, 2012
Who am I looking for? Not the top 1%
Hello Rowers and Coaches.
I am coming back to my 1% theme of an earlier post. Some peeps at the top of the rowing food chain, may not feel the urge to think outside of the box to find more speed. This is great, because it gives the rest of the rowers the opportunity to improve training and increase boat speed.
I am coming back to my 1% theme of an earlier post. Some peeps at the top of the rowing food chain, may not feel the urge to think outside of the box to find more speed. This is great, because it gives the rest of the rowers the opportunity to improve training and increase boat speed.
Mar 3, 2012
Are you a member of a losing rowing team? Do you want to beat the top 1%?
 |
| I am your undercover weapon to row faster, much faster. |
Join me at www.xenorowingcoach.com and let's beat the 1% into the ground, and finish them off.
Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.
Mar 2, 2012
When you are an underdog and you start winning.
In 1989, I rowed the single scull for Switzerland at the junior world championship in Szeged Hungary. I knew very little about crew in the United States. I caught myself watching the US junior coxswain give orders to his crew when they got ready to go on the water, setting the boat down, and as they began the pick drill. I loved watching and listening to the commands the coxswain was giving. On the last day of competition I took the shuttle bus back and ended up sitting on row behind
Subscribe to:
Posts (Atom)
Jul 14, 2012
Who is your "row model"? Frans Göbel was one of mine.
http://www.youtube.com/watch?v=DRHKbFgJX9M&feature=my_liked_videos&list=LLwE9lwZSwC_pjuhjavRXlUQ
Frans Göbel won the world championship in the lightweight single scull twice and he did it with an incredible display of technical superiority. I was very fortunate that my coaches understood Frans' superiority. At the time, my national team coach, Harry Mahon, was known for coaching crews that effortlessly glided over the water. Martin Cross, author of Olympic Obsession, used described Harry's crews as "ghosting along". When I read those words it gave me chills. Few are the crews that display such superiority. Frans' and Harry's technique is the reason why I won Olympic medals and am one of the very few men to have rowed in the six thirties for 2000 meters.
Enjoy this clip of Frans and the others that you will discover about him.
Frans Göbel won the world championship in the lightweight single scull twice and he did it with an incredible display of technical superiority. I was very fortunate that my coaches understood Frans' superiority. At the time, my national team coach, Harry Mahon, was known for coaching crews that effortlessly glided over the water. Martin Cross, author of Olympic Obsession, used described Harry's crews as "ghosting along". When I read those words it gave me chills. Few are the crews that display such superiority. Frans' and Harry's technique is the reason why I won Olympic medals and am one of the very few men to have rowed in the six thirties for 2000 meters.
Enjoy this clip of Frans and the others that you will discover about him.
Jul 13, 2012
A sculling stroke that can easily be improved, creating more boat speed with a lot less effort..... Rowing
[caption id="attachment_921" align="alignleft" width="532"] Pulling while pushing.... it could go easier and faster.[/caption]
The competitive rower above is in the middle of his start strokes. His arms are bent during the most powerful part of the leg drive. In other words, what this rower can pull is currently equal to what his legs can push... Does that seem right to you?
The legs are the most powerful part in the rowing stroke. In between the legs and arms is the back... Is the back more powerful than the arms? Yes. The sculler would be a lot faster in a more sequential application of power. Combining all three body parts at the same time, pushes the rower against the foot board rather then moving the boat past the oars. It is key that the leg drive with a suspended body drives the oars as far to 90 degrees to the boat as possible before a pulling motion is fully engaged. The pulling motion is most effective when the oars pass 90 degrees to the hull.
This type of technical deficiency can be corrected through five different exercises. A stroke analysis with a clear explanation of what these exercises are supposed to feel like solves the problem.
Xeno Müller
Rowing Coach
Olympic gold and silver medalist
Olympic record holder
Pulling while pushing.... it could go easier and faster.[/caption]The competitive rower above is in the middle of his start strokes. His arms are bent during the most powerful part of the leg drive. In other words, what this rower can pull is currently equal to what his legs can push... Does that seem right to you?
The legs are the most powerful part in the rowing stroke. In between the legs and arms is the back... Is the back more powerful than the arms? Yes. The sculler would be a lot faster in a more sequential application of power. Combining all three body parts at the same time, pushes the rower against the foot board rather then moving the boat past the oars. It is key that the leg drive with a suspended body drives the oars as far to 90 degrees to the boat as possible before a pulling motion is fully engaged. The pulling motion is most effective when the oars pass 90 degrees to the hull.
This type of technical deficiency can be corrected through five different exercises. A stroke analysis with a clear explanation of what these exercises are supposed to feel like solves the problem.
Xeno Müller
Rowing Coach
Olympic gold and silver medalist
Olympic record holder
Jul 12, 2012
Where to go after Club Nationals, U23 World Championship, 2012 Olympics, what is the rowing plan?
Hello US-Scullers and Sweep Rowers who want to pursue sculling competition at the highest level.
In a little bit over a month, the Olympics, the Senior World Championship, the U23 World Championship will be over. For most of the US rowers it will be a time to reflect and consider future rowing plans.
I always thought that I would return to competitive rowing as a technical rowing adviser. For the last four years I have been coaching scullers and rowers worldwide by controlling their technique and writing training programs. The success is easy to measure, several rowers with whom I have worked are competing at these Olympic Games.
Now, I want to tighten my focus on developing sculling in the United States.
In a little bit over a month, the Olympics, the Senior World Championship, the U23 World Championship will be over. For most of the US rowers it will be a time to reflect and consider future rowing plans.
I always thought that I would return to competitive rowing as a technical rowing adviser. For the last four years I have been coaching scullers and rowers worldwide by controlling their technique and writing training programs. The success is easy to measure, several rowers with whom I have worked are competing at these Olympic Games.
Now, I want to tighten my focus on developing sculling in the United States.
Jul 9, 2012
Single sculling on a summer day with aspirations to international success.
[caption id="attachment_863" align="alignleft" width="967"] Sculling on a summer day.[/caption]
Today, I virtually traveled from Ontario, Canada to Pennsylvania, and back to Canada, British Columbia. Making scullers faster one coaching session at a time.
I picked this screenshot, to prove that getting your stroke analysis is a dynamic experience!
Xeno
Sculling on a summer day.[/caption]Today, I virtually traveled from Ontario, Canada to Pennsylvania, and back to Canada, British Columbia. Making scullers faster one coaching session at a time.
I picked this screenshot, to prove that getting your stroke analysis is a dynamic experience!
Xeno
Coaching Rowing Indoors and Outdoors
I enjoy posting shots of rowers from around the world.
[caption id="attachment_859" align="alignleft" width="761"] Improving on rower at a time :-) [/caption]
I am the most cost effective way for rowers to improve their rowing skill.
[caption id="attachment_859" align="alignleft" width="761"]
Improving on rower at a time :-) [/caption]I am the most cost effective way for rowers to improve their rowing skill.
Jul 7, 2012
Maintaining muscle mass when rowing and getting ready for competition.
[caption id="attachment_46" align="alignleft" width="252"] Xeno Rowing Coach[/caption]
To tell you the truth, I never had a problem maintaining muscle mass... I was always on the other side of the fence, which was a pain also. Even in full training, I had to watch what I was eating, it was always very easy for me to put on some wrong pounds... However I like what was happening on the other side of the fence, those rowers were able to eat whatever they wanted and it drove me nuts. On the other hand, they looked at me and were envious that I was not struggle to keep my lean muscle weight on.
After reading a few books on physiology, I found a pattern of training to maintain muscle mass. Oddly enough, over the years of competition, this type of strength training was never utilized in the competitive rowing circles that I knew. The process is simple. Lift weights at ultra slow speeds. The training effect is felt immediately and the key is not to overdo this type of training. The result is a continuous stimulation of the muscle that keeps rebuilding itself stronger. There is certainly a smart training rhythm to adopt while training full time for rowing competitions. Key is not to undermine the dynamic execution of the stroke at high rates per minute.
Xeno Rowing Coach[/caption]To tell you the truth, I never had a problem maintaining muscle mass... I was always on the other side of the fence, which was a pain also. Even in full training, I had to watch what I was eating, it was always very easy for me to put on some wrong pounds... However I like what was happening on the other side of the fence, those rowers were able to eat whatever they wanted and it drove me nuts. On the other hand, they looked at me and were envious that I was not struggle to keep my lean muscle weight on.
After reading a few books on physiology, I found a pattern of training to maintain muscle mass. Oddly enough, over the years of competition, this type of strength training was never utilized in the competitive rowing circles that I knew. The process is simple. Lift weights at ultra slow speeds. The training effect is felt immediately and the key is not to overdo this type of training. The result is a continuous stimulation of the muscle that keeps rebuilding itself stronger. There is certainly a smart training rhythm to adopt while training full time for rowing competitions. Key is not to undermine the dynamic execution of the stroke at high rates per minute.
Using a static point to film rowing technique works very well.
Hello Rowers,
In this screenshot you can see how handy a static camera point is to record a sculler's technique. With slow motion analysis a very small number of strokes are needed to pinpoint the technical level of a rower and give constructive advice and recommend which technical drills will improve power application and boat glide the most.
Xeno
From the sculler above:
"At first you are skeptical about being coached through video, but the fact that Xeno is there analyzing the video with you makes it seem like you were in the same room. His precision and attention to detail is incredible and has already helped me a lot. I can listen to the comments and watch what he wants me to do since I can see him, and then go out on the water or the erg and directly apply it just like a pre workout talk. And the fact that he is willing to put in the time to make you a faster oarsman is critical in this situation and you start caring about your sculling with more attention."
I love my job,
Xeno
In this screenshot you can see how handy a static camera point is to record a sculler's technique. With slow motion analysis a very small number of strokes are needed to pinpoint the technical level of a rower and give constructive advice and recommend which technical drills will improve power application and boat glide the most.
Xeno
From the sculler above:
"At first you are skeptical about being coached through video, but the fact that Xeno is there analyzing the video with you makes it seem like you were in the same room. His precision and attention to detail is incredible and has already helped me a lot. I can listen to the comments and watch what he wants me to do since I can see him, and then go out on the water or the erg and directly apply it just like a pre workout talk. And the fact that he is willing to put in the time to make you a faster oarsman is critical in this situation and you start caring about your sculling with more attention."
I love my job,
Xeno
Jul 6, 2012
How to row a single scull fast.
[caption id="attachment_804" align="alignnone" width="995"] Single Sculler rowing on flat water[/caption]
Keep in mind that a racing single scull only weighs 14KG. It is therefore crucial that the much heavier athlete scull the boat with absolute finesse. Chronic technical problems are the overuse of small muscle groups during the initial leg drive. Such technical deficiencies can so easily be corrected by explaining the movement to the sculler through a slow motion stroke analysis. The chronic misunderstanding in sculling is that more power DOES NOT lead to more speed. The routine pattern to faster rowing is through using less power and the boat moving faster, then applying more power to attain far superior boat speed.
Single Sculler rowing on flat water[/caption]Keep in mind that a racing single scull only weighs 14KG. It is therefore crucial that the much heavier athlete scull the boat with absolute finesse. Chronic technical problems are the overuse of small muscle groups during the initial leg drive. Such technical deficiencies can so easily be corrected by explaining the movement to the sculler through a slow motion stroke analysis. The chronic misunderstanding in sculling is that more power DOES NOT lead to more speed. The routine pattern to faster rowing is through using less power and the boat moving faster, then applying more power to attain far superior boat speed.
Jul 5, 2012
Great Rowing with Olympic gold and silver medalist Xeno Müller
The best coaching in rowing is available at a click of a button.
Xeno Müller will analyze your rowing technique and author your best training program tailored to your needs and ability.
Join him now.
Xeno Müller will analyze your rowing technique and author your best training program tailored to your needs and ability.
Join him now.
Rowing on a lovely lake in Massachusetts and coaching via the internet.
[caption id="attachment_787" align="alignnone" width="1150"] Xeno Müller coaching sculler on lovely lake in Massachusetts.[/caption]
I truly enjoy coaching scullers from all parts of the world. The above picture was taken as a screenshot of the stroke analysis that I provide. Our sculler used two back stays mounted on the oarlocks. On one end, he installed the GOPRO camera. The distance is perfect, because it gives me a full view of the entire stroke. I can monitor the blade work on the opposite side. Scullers chose my coaching services between a one time stroke analysis, 30 days of coaching, or a full 3 months of teamwork. Xeno.
Xeno Müller coaching sculler on lovely lake in Massachusetts.[/caption]I truly enjoy coaching scullers from all parts of the world. The above picture was taken as a screenshot of the stroke analysis that I provide. Our sculler used two back stays mounted on the oarlocks. On one end, he installed the GOPRO camera. The distance is perfect, because it gives me a full view of the entire stroke. I can monitor the blade work on the opposite side. Scullers chose my coaching services between a one time stroke analysis, 30 days of coaching, or a full 3 months of teamwork. Xeno.
Jun 29, 2012
Jun 26, 2012
Accelerating Weight loss and Improving Rowing Technique
It is Simple.
You want to lose weight: follow the slow carb eating method (purposefully not using the word "diet") which is described in the 4-Hour-Body book. As suggested in the book, if you are not interested in anything else, simple read the 150 pages about slow carbs. I lost 27 pounds since May 20th of this year, without being hungry. WITHOUT BEING HUNGRY!!!! Also once a week you can eat whatever you want.
You want to improve your rowing technique: Work with me, send in your rowing footage and a day later you receive the most comprehensive analysis of your rowing stroke you have ever gotten. I point out what is good and not so good. You will be delighted to get a list of clearly explained exercises which easily correct technical deficiencies and improve your stroke.
Find me at www.xenorowingcoach.com
All the best,
Xeno Müller
Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.
Jun 6, 2012
Xeno Müller Olympic gold and silver medalist as your coach
Xeno Muller
Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.
May 30, 2012
Denial... Well, getting with the program is never too late!
Hello Folks,
My strength has always been my motivation to train. Now, being father of four, and head of a Zoo, fanatic workouts is something in the distant past. The problem that emerged from all this is that I turned into a beast. I can literally squish people if I chose to roll over them, "people" being my own children sitting on the couch with me.
I have done diets, some have been more successful than others. Most seemed to have cost a bit of money. I also would rebound quite well from the newly acquired low weight. I fit the profile perfectly, yo-yo-weight-man, I hate it.
About 9 days ago, I spoke to a rower in Canada. We chatted about fitness business and we both keenly shared that we read the 4 Hour Workweek. Then, I was told that I should read the 4 Hour Body, which I heard of before, but quite simply was not enough in distress to buy and read. Ironically, when I spoke to my rowing friend, my distress level reached the boiling point. My body weight was at an all time high and I medicated my heart burn with baking soda.
Fast forward to today, I am 13 pounds lighter and already feel a lot better. What changed? I started reading the 4 Hour Body, and implemented the chapter on slow carbs. No more in my diet was: Milk, white carbs, sugar drinks, rice, bread...., I substituted carbs with lentils and beans, amazing, I never had eaten many legumes, but here they were, being happily consumed by me instead of bread and pasta.
It is ironic that one is open to change at different times throughout life. Who knows, had I known of the slow carb diet... a la 4 Hour Body, I would have gone even faster during my competitive years.
The purpose for this blog entry, is not to shamelessly troll for new business of which I can be guilty of at times. In the contrary, I would like to simply share great information. Exercise is great for building capillaries, enjoying endorphins, building stronger muscles and bones, but it is pretty lame for weight loss. It is true that exercise helps you burn energy of different fat and glycogen, but it is very inefficient and often leads to increased appetite :-0, and in some case a pulled muscle in the back...
If you are like me, give the 4 Hour Body a shot :-)
Xeno
I have done diets, some have been more successful than others. Most seemed to have cost a bit of money. I also would rebound quite well from the newly acquired low weight. I fit the profile perfectly, yo-yo-weight-man, I hate it.
About 9 days ago, I spoke to a rower in Canada. We chatted about fitness business and we both keenly shared that we read the 4 Hour Workweek. Then, I was told that I should read the 4 Hour Body, which I heard of before, but quite simply was not enough in distress to buy and read. Ironically, when I spoke to my rowing friend, my distress level reached the boiling point. My body weight was at an all time high and I medicated my heart burn with baking soda.
Fast forward to today, I am 13 pounds lighter and already feel a lot better. What changed? I started reading the 4 Hour Body, and implemented the chapter on slow carbs. No more in my diet was: Milk, white carbs, sugar drinks, rice, bread...., I substituted carbs with lentils and beans, amazing, I never had eaten many legumes, but here they were, being happily consumed by me instead of bread and pasta.
It is ironic that one is open to change at different times throughout life. Who knows, had I known of the slow carb diet... a la 4 Hour Body, I would have gone even faster during my competitive years.
|
| Tim Ferris author of the 4 Hour Body |
The purpose for this blog entry, is not to shamelessly troll for new business of which I can be guilty of at times. In the contrary, I would like to simply share great information. Exercise is great for building capillaries, enjoying endorphins, building stronger muscles and bones, but it is pretty lame for weight loss. It is true that exercise helps you burn energy of different fat and glycogen, but it is very inefficient and often leads to increased appetite :-0, and in some case a pulled muscle in the back...
If you are like me, give the 4 Hour Body a shot :-)
Xeno
Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.
May 29, 2012
Rowing Coach says: 90 day rowing camp | no need to travel! CRASH-B
Do you want to row faster? The simple solution is to join the 90 day rowing camp, no need to travel says Rowing Coach Xeno.
NO matter what type of competition you are getting ready for. You deserve the best coaching available. Whether you are a rowing coach or an athlete, Xeno Müller can help you.
Rowing Coach Xeno says: 90 day rowing camp and no need to travel, sounds good?
Whether you are getting ready for fall races, Crash-B, or summer regattas, you want to make sure that your technique is spot on and that you are training right and eating right. You invest so much time into rowing and you are working hard. You deserve the best.
It is therefore extremely important that the training information you have is spot on. The quality of your training will have a crucial impact on your results in competition. Don't let the opportunity sleep between your fingers. Get the most advanced information now from a coach who is known for his technical skill and proven success rate as a rowing coach.
You don't have to worry about travel expenses or time spent at airports and airplanes. Simply record your training and share it with Xeno online. You will receive a complete commentary on your rowing skills and a training program to follow. You can discuss your progress as you follow the program. Use the six digital analysis during the 90 rowing camp. Results vary BUT you will row faster!
Don't be fooled, hard work lays ahead, but it is smart training, none of that 10 X 500 garbage and do as many intervals as possible till you drop unconscious. This is a recipe for disaster.
With Xeno you will enjoy seeing you aerobic capacity improve. Your mitochondria count will go up and your lactate tolerance will go through the roof. Imagine how awesome it is going to feel when you are in your third 500 meter and instead of dying you actually start pushing harder and looking forward for your final sprint! Does this sound impossible, worng?
It is POSSIBLE!
©October 2012 Xeno Müller, Costa Mesa, California 92627, phone: 949-400-7630
Apr 30, 2012
Why did I win the Olympic gold medal in the single scull.
Why did I win?
I weighed more than Lange and Porter and certainly the rest of the field.
I was the shortest of the medalists.
I was not the strongest on the erg.
It happened because:
Enormous amount of training, without overtraining.
Simple and effective use of the body coupled with a timely catch and a clean square exit of the blade.
Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.
Apr 26, 2012
Turning 40!
Happy birthday to all of you born in 1972, the year of the rat.
I am turning 40 in August. Wow, I can't believe it. How is it possible, when I can still remember turning 28 and how fit I felt when I competed at the Sydney Olympics? These last 12 years went by in a flash. Before, I could remember all the different years, because of the venues I traveled to as an athlete. It all ended in 2001, noooooo!
I am turning 40 in August. Wow, I can't believe it. How is it possible, when I can still remember turning 28 and how fit I felt when I competed at the Sydney Olympics? These last 12 years went by in a flash. Before, I could remember all the different years, because of the venues I traveled to as an athlete. It all ended in 2001, noooooo!
Apr 17, 2012
Difference in technique, what brings Olympic gold and what does not.
From slowest
To faster
To fastest. Olympic gold, Olympic record, 6:44.85
The key to very fast rowing, winning Olympic gold, and setting the Olympic record, is to have the blade covered with as much body in the stern as possible. The top two pictures are boats that are scheduled to participate at the London Olympics. The last picture is of me days before competing at the Atlanta Olympics and setting the new record.
I know how to train rowers to set the blade. I always stay positive, I do not use negative language.
I know how to train rowers to set the blade. I always stay positive, I do not use negative language.
La clave para remar muy rápido, ganar el oro olímpico, y establecer el récord olímpico, es tener la hoja cubierta con el cuerpo tanto en la popa como sea posible. Las dos fotos primeras son barcos que están planificados para competir en los Juegos Olímpicos de Londres. La última imagen es de mí días antes de competir en los Juegos Olímpicos de Atlanta quando estableci el nuevo record.
Sé cómo entrenar los remeros para poner la hoja. Yo siempre mantengo una actitud positiva, no utilizo lenguaje negativo.
Xeno
www.xenocoach.com to beat everybody else, by using digital commentary of individual's rowing technique.
www.row2go.com to beat boredom on the rowing machine
949-400-7630
Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.
Apr 3, 2012
Virtual Rowing Camp with Olympic Gold and Silver Medalist Xeno Müller
Is your 2K not good enough? Are you tired of losing? Does your boat feel sluggish? Do you need motivation to train over the summer? Are you searching for better coaching, and proven successful training program?
Look no further!
Join our virtual training camp for the months of June, July and August.
The camp is open to juniors, collegiate, elite, and master rowers. All participants receive an individualized program to achieve their personal goal, which may be: improve the 2K on the erg, row better and faster on the water to succeed at different national championships or prepare for the fall head racing season.
Rowers need to posses a digital camera and have access to the internet with a broadband connection (DSL, cable)
All individual information is kept private.
Participants upload their digital footage of their training on a weekly basis, which will be commented using slow motion analysis, and specific drills suggested.
Throughout the camp, I am available for discussion at all times.
Cost is $750 for 3 months.
You can write to me at xenogorow@gmail.com or call me at 949-400-7630
Join one of the fastest growing communities of indoor rowers at www.row2go.com and become the fastest rower at www.xenorowingcoach.com
Xeno Muller won an Olympic Gold in Atlanta and an Olympic Silver in Sydney, and is the current Olympic Record holder in the 2000m Single Scull.
Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.
Mar 28, 2012
Why I do what I do.
My name is Xeno. I rowed competitively for 20 years. My greatest achievements are winning gold and silver at the Olympics and setting the Olympic record. As a single sculler, I am one of six who has raced faster than six minutes forty seconds for 2000 meters.
I made a life changing decision a year before the Olympics by moving to Southern California. In Orange County I met my wife. We have four children. Family means everything to me. For business I travel very little, because family is such a huge part of me.
I started my first rowing website in 1998. Because my family's extensive schedule, my goal as a private rowing coach is to be geographically as independent as possible. That is why I love working with my computer and a blazing fast internet connection. Thanks to SKYPE, SCREEN-FLOW, and DROPBOX, I can deliver first class coaching to rowers half a world away. I can coach in five different languages.
One of my strengths as a coach is to identify the smallest yet very important technical deficiencies. What sets me even further apart from 99% of other coaches, is that I know which exercises to pick to correct the tiniest technical issues. I know from personal experience how the muscles feel when the stroke is delivered properly.
Rowers, whom I help, improve their ability drastically. I feel passionate about helping people enjoy the sport of rowing further.
Good night.
Xeno.
www.xenorowingcoach.com for performance rowing
www.row2go.com for rowing machine users who need motivation
I made a life changing decision a year before the Olympics by moving to Southern California. In Orange County I met my wife. We have four children. Family means everything to me. For business I travel very little, because family is such a huge part of me.
I started my first rowing website in 1998. Because my family's extensive schedule, my goal as a private rowing coach is to be geographically as independent as possible. That is why I love working with my computer and a blazing fast internet connection. Thanks to SKYPE, SCREEN-FLOW, and DROPBOX, I can deliver first class coaching to rowers half a world away. I can coach in five different languages.
One of my strengths as a coach is to identify the smallest yet very important technical deficiencies. What sets me even further apart from 99% of other coaches, is that I know which exercises to pick to correct the tiniest technical issues. I know from personal experience how the muscles feel when the stroke is delivered properly.
Rowers, whom I help, improve their ability drastically. I feel passionate about helping people enjoy the sport of rowing further.
Good night.
Xeno.
www.xenorowingcoach.com for performance rowing
www.row2go.com for rowing machine users who need motivation
Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.
Mar 26, 2012
Picking a crew using erg scores is a CRAPSHOOT
|
| Rob and I learned from the great Harry Mahon. We met yesterday at home. We both set the blade at the right time. |
Addendum 2012-04-02
There is no doubt that using the ergometer properly gives a huge advantage to rowers' boat moving effectiveness on the water. The use of the rowing machine for stroke analysis and private coaching is an invaluable tool. As a teenager I was taught by Harry Mahon how to apply power without contracting unnecessary muscles. Using a dynamic rowing machine set up opens the door to great "pushing" and hanging exercises. Yes, the ergometer can be "enjoyed" by coaches and rowers....
I help rowers from all over the world improve their erg score and their on the water rowing capabilities. It goes without saying that rowing on the water is several levels more complicated than rowing the erg.
Key to fast rowing is the placement of the blade in the water in a timely manner with as much of the upper body extended to the stern and the legs as compressed as possible, (in a nutshell :-)).
There is a "boatload" of coaches who believe that a rower with a relatively strong erg score will be a better boat moving asset than another rower with an inferior erg score. This assumption is a total crap shoot. At the catch, when rowing the erg, the flywheel will gain speed as soon as the handle moves away from the cage. However this particular part of the stroke is so intricate, that on the water, the smallest nuance as to how the blade is set, can make a "great" erg score a total boat stopper.
Daily, I work on digital recordings that are sent to me through my Dropbox account. I analyze and comment rowing technique deficiencies and explain which technical exercises to chose and how to feel the right movement. Blade coverage in relation to body position is the key to rowing fast on the water. Without mastering the catch, I would have not won Olympic gold and silver, set the Olympic record, and set a world best time of 6:38 in the single scull.
When I receive a two minute digital recording I can easily spend up to 30 minutes coaching the footage. I enjoy describing the stroke in detail. Rowers understand what they need to do to improve and the changes they make bring remarkable results.
Addendum 2012-04-02
There is no doubt that using the ergometer properly gives a huge advantage to rowers' boat moving effectiveness on the water. The use of the rowing machine for stroke analysis and private coaching is an invaluable tool. As a teenager I was taught by Harry Mahon how to apply power without contracting unnecessary muscles. Using a dynamic rowing machine set up opens the door to great "pushing" and hanging exercises. Yes, the ergometer can be "enjoyed" by coaches and rowers....
Xeno
Olympic gold and silver medalist, Olympic record holder.
www.xenorowingcoach.com performance rowing.
www.row2go.com digital indoor-rowing workout library.
www.facebook.com/row2go
www.facebook.com/xenomuller
Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.
Mar 10, 2012
Errors that are easily committed by maturing people who seek fitness through rowing.
To me it is crystal clear that the aging clock can be slowed down, way down, with the right training plan.
The greatest errors committed for "aging" people who work out and look for greater fitness are: intensity that is too high, too little torque, too little mileage, unknown target heart rate, technique that does not utilize the major muscle groups which restricts range of motion and can lead to injury.
The greatest errors committed for "aging" people who work out and look for greater fitness are: intensity that is too high, too little torque, too little mileage, unknown target heart rate, technique that does not utilize the major muscle groups which restricts range of motion and can lead to injury.
Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.
Mar 7, 2012
MRIs no rowing parent should ever have to see.
Hello Parents,
The right rowing technique is important for great Concept2-2K-scores and success at regattas. However, there is a disconnect between the ergonomically sound technique and an "anything-goes-rowing-technique-as-long-as-the-rower-pulls-as-hard-as-possible-at-every-practice."
These two MRIs are taken from the side above the hip joint and depict spinal discs that have slipped out from between two vertebrae. This is a serious injury, which is very painful to rowers and puts a stop to any type of rowing workout. In addition, sleep patterns are disrupted, and sitting on a chair for longer periods of time becomes torture. Rehabilitating such a back injury can take a long time.
Lower back problems emerge from tight muscles: hamstrings, gluts, abductors, aductors, IT band, and calf muscles. I always check rowers' ability to hinge at the hip joint, how they sit up at the finish, how their legs compress at the catch while observing the position of the feet, and the posture of their backs. The proper rowing technique is easily understood by rowers, coaches, and parents, however, the challenge lays with the fact that juniors are growing individuals, who inherently are victims of the "bone and muscle tug of war." As parents we often hear that kids grow like weed..., and about "those growing pains." These observations underline the importance of constantly checking technique and adjusting exercises which are needed to maintain flexibility.
There is no doubt, that back injuries can be avoided. Parents, rowers, and coaches need to understand that bad injuries in rowing from questionable technique can be prevented. Over the years of Olympic training and coaching, I have never had a back injury. This is not due to "luck". The right technical exercises, X-training, and strength training, engage the hip joint in the rowing movement the correct way, leaving the small of the back supported throughout the stroke.
As private coach, I receive rowing footage from around the world. I help rowers improve their erg score and on water rowing ability by analyzing their technique and recommending exercises to improve their power application which is directly related to their flexibility.
You can find my services at www.xenorowingcoach.com, you can reach me by emailing me at xenogorow@gmail.com
Join one of the fastest growing communities of indoor rowers at www.row2go.com and become the fastest rower at www.xenorowingcoach.com
Xeno Muller won an Olympic Gold in Atlanta and an Olympic Silver in Sydney, and is the current Olympic Record holder in the 2000m Single Scull. He is also the President of XenoRowingCoach and Row2Go which is quickly becoming THE online community for both indoor and on-the-water rowers providing its members with weekly online workout routines and individualized coaching programs.
The right rowing technique is important for great Concept2-2K-scores and success at regattas. However, there is a disconnect between the ergonomically sound technique and an "anything-goes-rowing-technique-as-long-as-the-rower-pulls-as-hard-as-possible-at-every-practice."
|
| Pressure on spinal cord from a slipped disc. |
Lower back problems emerge from tight muscles: hamstrings, gluts, abductors, aductors, IT band, and calf muscles. I always check rowers' ability to hinge at the hip joint, how they sit up at the finish, how their legs compress at the catch while observing the position of the feet, and the posture of their backs. The proper rowing technique is easily understood by rowers, coaches, and parents, however, the challenge lays with the fact that juniors are growing individuals, who inherently are victims of the "bone and muscle tug of war." As parents we often hear that kids grow like weed..., and about "those growing pains." These observations underline the importance of constantly checking technique and adjusting exercises which are needed to maintain flexibility.
|
| Slipped disc pushes on spinal cord. |
| |
| Maximum pressure on lower back which can lead to major back problems. |
You can find my services at www.xenorowingcoach.com, you can reach me by emailing me at xenogorow@gmail.com
|
| Zero heel connection at the finish, puts a lot of strain on the shoulders, and leaves the lower back vulnerable to injury. Such technique leaves glut and hamstring muscles underdeveloped. |
|
| A lack in technical check ups leads to unwanted movements throughout the rowing stroke. |
Xeno Muller won an Olympic Gold in Atlanta and an Olympic Silver in Sydney, and is the current Olympic Record holder in the 2000m Single Scull. He is also the President of XenoRowingCoach and Row2Go which is quickly becoming THE online community for both indoor and on-the-water rowers providing its members with weekly online workout routines and individualized coaching programs.
Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.
Mar 5, 2012
Who am I looking for? Not the top 1%
Hello Rowers and Coaches.
I am coming back to my 1% theme of an earlier post. Some peeps at the top of the rowing food chain, may not feel the urge to think outside of the box to find more speed. This is great, because it gives the rest of the rowers the opportunity to improve training and increase boat speed.
I am coming back to my 1% theme of an earlier post. Some peeps at the top of the rowing food chain, may not feel the urge to think outside of the box to find more speed. This is great, because it gives the rest of the rowers the opportunity to improve training and increase boat speed.
Mar 3, 2012
Are you a member of a losing rowing team? Do you want to beat the top 1%?
|
| I am your undercover weapon to row faster, much faster. |
Join me at www.xenorowingcoach.com and let's beat the 1% into the ground, and finish them off.
Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.
Mar 2, 2012
When you are an underdog and you start winning.
In 1989, I rowed the single scull for Switzerland at the junior world championship in Szeged Hungary. I knew very little about crew in the United States. I caught myself watching the US junior coxswain give orders to his crew when they got ready to go on the water, setting the boat down, and as they began the pick drill. I loved watching and listening to the commands the coxswain was giving. On the last day of competition I took the shuttle bus back and ended up sitting on row behind
Subscribe to:
Posts (Atom)