Getting ready for Crash B Indoor Rowing Championship

All right, let's train for 2K sprints in January and February.
First of all, if you train with a dynamic rowing machine such as the ROWPERFECT or the Concept2 on Slides, you must now do what you hate, that is to train without slides and shelf your ROWPERFECT until after your indoor regatta. If you are part of the few lucky ones who live close to a ROWPERFECT sanctioned indoor championship then don't worry about rowing the stationary (primitive) way. In my opinion, rowing stationary is more like torture than enjoyment.

There is a workout that trains the power per stroke very well: Consult your physician before doing any exercise then try this at home!

Push six times 3 minutes with 3 minutes rest in between. The stroke rate is to be kept no higher than 20 strokes per minute. Increase your resistance by 2 to 4 on the Concept2 scale. Push as hard as you can. Make sure that you support your lower back when you row. Keep your arms straight during the leg drive.

You will notice your power per stroke increase dramatically after one month. Do this workout once to twice per week. By keeping the stroke rate low, you avoid accumulating too much lactic acid. Have fun let me know how it goes.

Remember that I sell indoor rowing workouts that show proper rowing technique. All the best and happy new year!

Xeno
Olympic gold and silver medalist, men's single scull

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

Hello and good morning, I wish you an injury free year!

It is a beautiful morning here in Southern California and this prompts me to send you wishes of a happy new year to come.
Here are some truths about rowing that I want to convey to the world at large:

Indoor Rowing is low impact on the joints.
Indoor Rowing is the highest calorie burning exercise there is for any fitness level.
Indoor Rowing is easy to learn and accessible for people of all ages who can sit without pain.
Indoor Rowing can be done one limb at a time giving the opportunity to workout cardiovascularly while one joint needs rest.
Indoor Rowing is competitive, there are world championships and other satelite regattas.
Indoor Rowing machines are mainly Rowperfect and Concept2.
The Iron Oarsman is still the only indoor rowing gym in this world.
If you row indoors at home alone you can get the help of our unique indoor rowing workout DVDs for purchase on our website at www.ironoarsman.com
Indoor Rowing is great to get a rowing scholarship for crew without ever rowing on the water.
Indoor Rowing is great for pre joint replacement surgery to strengthen muscles for faster post surgery recovery.

Enjoy logging your miles in 2007 and if you do not belong to an affiliation we would love to have you join our IRON OARSMAN group on the Concept2.com world ranking website.

All the best and happy new year!!!

Sincerely,
XENO

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

USADA contact information

Today I was surprised to hear that two junior rowers who have national team potential did not know about the US Anti Doping Agency.

If you take medication or plan to use food supplements check with the USADA first:

Here is the web address and the phone numbers:

Telephone
Main: 1-719-785-2000
Toll free: 1-866-601-2632
Fax: 1-719-785-2001
Drug Reference Line: 1-800-233-0393 (within the U.S.)
1-719-785-2020 (outside the U.S.)

Remember that drugs that can be taken out of competition might not be allowed during competition.

Happy Holidays,

XENO

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

Find relief with The Original Backnobber II Tool

Whether you row indoors on your Rowperfect or practice any other sport, every once in a while it feels good to have a back rub from professional massage therapist, right?

Well I am pleased to tell you all that I bought and used a really cool massage tool called the Backnobber II. WOW this is a good one. It works great to work the muscular pressure points on your back. Check it out, below is the address on the net.

The manufacturers website is www.pressurepositive.com.

Happy Holidays,

XENO

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

High School Rivalry between Newport Harbor High And CDM High

In the last months I overheard results between two competing high schools in our neighborhood. South of the Back Bay sits Corona del Mar high school and just north is Newport Harbor high school. CDM beat NHH in football this fall, which was a big upset for NHH. The NHH women's water polo beat CDM, which was identically a big upset. I am sure that there must be similar rivalries in cross country running and volleyball. Indoor Rowing is a great answer to further develop young athletes to achieve winning results.

My plan is to inform those coaches that indoor rowing could give them the edge over their competition. Tennis Head Coach, Tim Mang, from Corona Del Mar understood the great training effect of indoor rowing during their off season. He chose rowing because it has zero impact on ankles, knees, and hip joints. In addition to being a full body workout, it is a perfectly symmetric exercise, which helps develop the upper body of tennis players evenly. So for the last months I have coached the team and they have gotten stronger in rowing and I trust that their stamina will make them more competitive on the tennis court.

For the last month, I had the opportunity to train the CDM water polo freshmen. I was truly impressed with their dedication and stamina. Those young men sat down and went straight to business. They pulled so hard that it was difficult for me to hold back my need to tell them that they could easily become rowers at top nationally ranked university crew programs such as Harvard and Cal.

If you are a local parent or high school student, I invite you to give me a call at 949-400-7630 for a complimentary semi private rowing session.

Also check out our website: www.ironoarsman.com
Our street address is 440 East 17th Street #5, Costa Mesa, CA 92627

This invitation does not only extend to the CDM and NHHS, but also to Estancia high school and Costa Mesa high school.

Sincerely and happy holidays,
XENO MULLER
Olympic Gold & Silver Medalist, men's single scull

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