Workout Compilation on one DVD!!!

Workout Compilation on one DVD!!!

Thanks to new technology we are going to be able to move six hours of workouts onto one DVD, which will bring the price down to a great $125.

In addition we are planning more workouts to be filmed in the next six month. I am extremely excited about this, because we will be able to provide more material on individual DVDs!

All the best and happy rowing.

Xeno
Olympic Gold and Silver Medalist, men's single scull.

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

Improving your ergo score, 2K, or even your 6K

Hello to all of you who are interested in improving your times on the rowing ergometer.

Here in a nutshell is what you have to do:

Gradually increase your training distance. When rowing at the aerobic intensity, most of the aerobic improvement comes after the first hour of rowing. Don't bother rowing regularly more than two hours.

Keep your harder intensity rows to two sessions per week with plenty of aerobic intensity rows in between. When you row 500m sprints don't do more than 4 a session. Take plenty of time to warm up and even more time to cool down. Make sure that you give enough time to recover between short distance pieces.

There is no point in "trying" to go all out for more than 1 X 2000 meters per workout.

Increase your torque (power per stroke) by rowing at low stroke rates for 2 or 3 minutes at a time with at least five minutes active recovery in between. Low stroke rates range between 18 and 22. This exercise is best when using a dynamic rowing machine set up, such as the ROWPERFECT or other sliding components that let your rowing machine move back and forth as your row.

Take time to break up the longer rows with technical drills. Make sure you support your lower back through out the stroke cycle. The body angle comes from hinging at the hip joint. Shorten and lengthen the stroke making sure that the arms are fully extended during the leg drive and before rolling to the catch.

That is it for now from sunny Truckee, California.
PS: Good luck at the Indoor Rowing World Championship for those who are going.

XENO
Olympic Gold and Silver Medalist
Iron Oarsman Master Instructor

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

Be the first to have the NEW ROWPERFECT

Mark Campbell owner of ROWPERFECT is very close to putting the pedal to the metal for full production of the newly redesigned ROWPERFECT.
ROWPERFECT is built in lovely Australia with top quality components. The performance monitor will feature 500 meter split times, weight adjusted power output, and all the other useful programs to indoor rowing.
ROWPERFECT with its unique design has a smaller footprint than the Concept2 with or without C2slides. It stows away easily and will fit in a bike box for easy transport anywhere you go in the world.
ROWPERFECT’s patented design makes rowing off the water feel as light and graceful as rowing a slick single scull on the water.
ROWPERFECT requires minimal assembly, you will be rowing in minutes.
EVERY ROWPERFECT from us (IRON OARSMAN) will come with our FULL SET OF INDOOR ROWING WORKOUT DVDs a $150 value.
I WILL TRAVEL TO COACH YOU and your group if your order is 10 ROWPERFECTS or more.
If your goal is to be the first in the USA to have the best alternative to on the water rowing, your timing is perfect; I am opening a holding account for down payments.
The E.T.A. is ca. 2-3 months to be on the safe side. Your down payment is not binding, until we put in the official order to ROWPERFECT Australia.
Within days, I expect a production model ROWPERFECT at the Iron Oarsman. As soon as this happens we are holding an inaugural party at our rowing studio. Anyone interested is welcome to join us, no matter where you live in the world. I will be taking video and photos to show off the greatest rowing machine ever built. We expect demand to be much greater than supply, so the early bird will get the ROWPERFECT first.
The retail price will fall within 10% of US$2100, this is an educated estimate.
Send IRON OARSMAN a check for US$1250 payable to IRON OARSMAN, with your contact phone number on the bottom left, I will call you once I receive your check and a second time when I receive word from Australia.
You can call me anytime at 949-400-7630 for further information. Our address is
IRON OARSMAN, 440 East 17th Street #5, Costa Mesa, CA 92627
I am extremely excited about this opportunity.
Sincerely,
XENO
Olympic Gold & Silver medalist, men’s single scull.
Barcelona 1992, Atlanta 1996, Sydney 2000
My mailing address is: 250 East 19th Street, Costa
Mesa, CA 92627
All the best,
XENO

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

Some rowing technique.

As I was leading a workout today, I remembered to write an entry on this site. A technical help when rowing is to imagine the graceful movements of ballet dancers. They often look tall, suspended by invisible strings. When rowing you want to stay seated tall as if a string attached to the top of your head keeps it moving back and forth as level as possible, no sagging at the finish or diving at the catch.
Sincerely,
XENO

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

The mobile office of IRON OARSMAN

Above, Xeno at the helm of the mobile office. Second picture, outside view of the mobile office. We already have several names for our bus. I gave it "the Beast". My wife calls the Bus, Breezy, because of its name Sea Breeze. I will be using the bus to travel to rowing clubs and regattas this spring in order to show off the newly redesigned ROWPERFECT which I am importing to the USA. For Every Rowperfect sold I will give a complimentary DVD set of all my indoor rowing workouts.
Sincerely,
Xeno
Olympic Gold and Silver
Barcelona, Atlanta, Sydney

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