Specific weight lifting for rowing

In competitive rowing the goal is to increase the torque per stroke. There are a couple of ways to achieve this. One is to lift weights. I used to lift between 30 and 90 repetitions per set. The other method is to row at stroke rates 18-20 for several minutes pulling as hard as possible depending the duration. I used to row three minutes at a time. The lactate levels would go up to 4 mmol. I do not recommend doing this on a stationary rowing machine, the turn around points at the finish and catch are pretty rough. I recommend using the ROWPERFECT or the C2 on slides. If you row on the water I recommend wrapping a bunch of bungees around the stern of the boat.
Have fun,
XENO MULLER
OLYMPIC GOLD MEDALIST

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

Discovery Channel Snake Research with Mike Rowe

You probably wonder why I am posting about MIKE ROWE'S Dirty Job show.
Besides the fact that Mike's last name is almost spelled like the verb row, I feel compelled to mention my favorite episode that I watched TODAY. Mike is at a lake in OHIO looking for water snakes. While catching them he was bitten a few times and that was really humorous to watch. Then he had to micro chip, puke, check if it is male or female, and measure the snakes. (He got bitten again!)
And to make this entry sort of related to rowing... the water on the lake was flat and ideal for rowing.
Thank you for checking in. I have a lot of fun reporting.
Sincerely,
XENO MULLER
Olympic Gold Medalist

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

Indoor Rowing at the Iron Oarsman and coaching on the water NO PROBLEM!

The jet powered MOKAI has arrived. My friend and Iron Oarsman instructor VAL came back with this great Kayak from Prescott Arizona yesterday. Coaching on the water will become that much nicer for me. Before I used an outrigger set up which was difficult to carry down and I don't even want to start writing about how awkward it is to carry down by hand through the sand an outboard engine. I am going to figure out how to drive the MOKAI and once I know all the tricks that it can do I will allocate one day to a day and a half a week to coaching on the water.

Things are going to change for the better at the Iron Oarsman too. We are moving our sitting area to the street side. We will fill the back part of the Iron Oarsman with rowing machines. My friend Don is setting me up with some pretty cool music speakers that are literally the size of two small chicken noodle cans.

Don't forget that we are currently in the Concept2 holiday challenge. You can find that information on their website at www.concept2.com under "motivation".

News from Australia about the ROWPERFECT is great. I have seen the latest pics and I am so excited when we can introduce the Aussie Rower to the North American MARKET!!!!!! YEEEHAW! So stay tuned for the unveiling party at the Iron Oarsman!!!

All the best and stay safe and warm for those of you in the northern hemisphere, and for those down under, stay cool and safe.

CHEERS
XENO

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

Straight from Men's Health!!!

Burn More Fat in the Gym
Rowing can help you burn more fat than biking

Edited by: Adam Campbell

Where you sit when you work out could determine how fast you lose your gut. Irish researchers recently reported that men burn more fat while rowing than while biking. In the study, scientists measured the amount of fat used for fuel while men exercised on either a rowing machine or a stationary bike. The result: Participants burned 40 to 50 percent more fat when rowing than when cycling, even though the duration of exercise was the same. The likely explanation is that because rowing ma-chines incorporate both your upper and lower body, they work more muscle, says lead study investigator David Ashley.

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

I have a new coaching launch!!!!

I won a MOKAI (new coaching launch for me) on EBAY!!!

I never felt totally comfortable coaching from my motorized outrigger. Now things have changed. I purchased a MOKAI. It is a JET POWERED sit in Kayak. A friend of min still has to get it in Prescott Arizona.

I have been avoiding coaching on the water because of the back breaking walk from my van to the water carrying the outboard engine.

NO MAS! The Mokai comes with wheels and is very easy to put in and out of the water.

All the best,

XENO

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