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

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.

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

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.

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

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.

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.

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

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.

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.

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.

 

Grassroot Fundraiser to Develop US Sculling

 

 

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.

Xeno Müller Olympic gold and silver medalist as your coach

Xeno Muller

Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.

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.

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.

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

 

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.

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! 

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.

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.

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.