XENO
Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.
Oct 16, 2007
Rant and Rave about coaching methods
I am amazed how few coaches use lactate testing to train their endurance athletes. It actually makes me mad. Coaches are supposed to learn and improve their coaching techniques to help improve the ability of their athletes. I see too many athletes getting hurt from over training and training intensities that are too elevated too often. You might wonder what “Secret” I know that a majority of coaches don’t. It is no secret at all. There is a book written by different international coaches who explain the best way to improve athletes abilities. The book is called ROWING FASTER and should be mandatory reading for coaches who want to pass the USROWING coaching levels. It is outdated to believe that “MORE PAIN, MORE GAIN” is true, IT IS WRONG, w-r-o-n-g!!!! It makes me especially sad for rowers who put heart and soul into their training and follow blindly coaches who think that hard workouts make people faster. Junior coaches wrongly believe they are doing the right thing because their rowers get stronger. It is a FALSE POSITIVE, the junior rowers are growing and get stronger naturally and not because of a string of grueling workouts. In reality they could improve much faster, by following their target heart rate below the aerobic threshold. To figure that cardiac level out all a coach needs to do is purchase a lactate testing device and make his rowers row at stroke rate 20-22 for LONGER periods of time. If you want more detail on how to train you can subscribe to my monthly training program. If you are a coach and you wonder what to do, go buy the book ROWING FASTER, by Volker Nolte, pick up a copy on AMAZON.com. This is it for now.
XENO
XENO
Sep 18, 2007
Explanation on Training
Hello
Here are a couple explanations about the training program:
For example:
20’ tech row
Weight circuit 60’
20’ cool down
20 minutes technical row. This is a time during which different parts of the stroke are drilled. Build the stroke from arms only to full slide, making sure that the upper body gets organized before the knees rise on the recovery. Arms remain straight during the leg drive. The lower back is supported throughout the entire stroke cycle. Hands are loosely holding on to the handle, the finger hold on to the handle. Shoulders are relaxed and hang on the neck at all times.
Weight circuit 60’
If you have the luxury to be able to pick ten different exercise that is great. The exercises consist of body and weight exercises. Pick four core exercises which focus on the large muscle groups. The three other of the six exercises are more peripheral exercises such as beach muscles. The remaining three are abs and lumbar exercises, which are extremely important to stay clear from chronic rowing injuries. The weight circuit is very much an injury prevention method, while building stamina. The beach muscle exercises are important to balance out the body. Each exercise is done 30 times per set. Alternate upper body lower body so that the lactate accumulation stays in check.
Cool down should be clear.
6x15’ change SR 3’
20/22/20/24/20
In this case the stroke rate changes every 3’ minutes. This is a continuous effort during which the rate changes. Make sure you take a drink after each set.
T.H.R. this is the target heart rate for steady state rowing. Mathematical calculation goes by the KARVONNEN method: (MAX HEART RATE- REST HEART RATE) X .78 + REST HEART RATE= TARGET HEART RATE for steady state rowing at stroke rate 20.
Weights post sets: Pick three exercises such as squat, bench row, and for example bench press or lat pull down. Do each station 15 times and repeat the circuit three times. You should be done with post sets within 15 minutes. XENO
XENO
Here are a couple explanations about the training program:
For example:
20’ tech row
Weight circuit 60’
20’ cool down
20 minutes technical row. This is a time during which different parts of the stroke are drilled. Build the stroke from arms only to full slide, making sure that the upper body gets organized before the knees rise on the recovery. Arms remain straight during the leg drive. The lower back is supported throughout the entire stroke cycle. Hands are loosely holding on to the handle, the finger hold on to the handle. Shoulders are relaxed and hang on the neck at all times.
Weight circuit 60’
If you have the luxury to be able to pick ten different exercise that is great. The exercises consist of body and weight exercises. Pick four core exercises which focus on the large muscle groups. The three other of the six exercises are more peripheral exercises such as beach muscles. The remaining three are abs and lumbar exercises, which are extremely important to stay clear from chronic rowing injuries. The weight circuit is very much an injury prevention method, while building stamina. The beach muscle exercises are important to balance out the body. Each exercise is done 30 times per set. Alternate upper body lower body so that the lactate accumulation stays in check.
Cool down should be clear.
6x15’ change SR 3’
20/22/20/24/20
In this case the stroke rate changes every 3’ minutes. This is a continuous effort during which the rate changes. Make sure you take a drink after each set.
T.H.R. this is the target heart rate for steady state rowing. Mathematical calculation goes by the KARVONNEN method: (MAX HEART RATE- REST HEART RATE) X .78 + REST HEART RATE= TARGET HEART RATE for steady state rowing at stroke rate 20.
Weights post sets: Pick three exercises such as squat, bench row, and for example bench press or lat pull down. Do each station 15 times and repeat the circuit three times. You should be done with post sets within 15 minutes. XENO
XENO
Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.
Sep 13, 2007
Rob Waddell and I had a workout together this am
Hello All.
Rob Waddell came to visit us here in Costa Mesa at our indoor rowing studio the IRON OARSMAN.
I am looking to row with him in the next couple of days on the water. In a short time I will put a short clip of our indoor row on the blog.
He is doing great and is spending most of his time in Marina Del Rey sailing.
Check in later,
XENO
Rob Waddell came to visit us here in Costa Mesa at our indoor rowing studio the IRON OARSMAN.
I am looking to row with him in the next couple of days on the water. In a short time I will put a short clip of our indoor row on the blog.
He is doing great and is spending most of his time in Marina Del Rey sailing.
Check in later,
XENO
Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.
Sep 12, 2007
Olympic Training 2000 in Murwillumbah
Marty Aitken was my coach. He filmed this footage on the Tweed River.
Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.
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Oct 16, 2007
Rant and Rave about coaching methods
I am amazed how few coaches use lactate testing to train their endurance athletes. It actually makes me mad. Coaches are supposed to learn and improve their coaching techniques to help improve the ability of their athletes. I see too many athletes getting hurt from over training and training intensities that are too elevated too often. You might wonder what “Secret” I know that a majority of coaches don’t. It is no secret at all. There is a book written by different international coaches who explain the best way to improve athletes abilities. The book is called ROWING FASTER and should be mandatory reading for coaches who want to pass the USROWING coaching levels. It is outdated to believe that “MORE PAIN, MORE GAIN” is true, IT IS WRONG, w-r-o-n-g!!!! It makes me especially sad for rowers who put heart and soul into their training and follow blindly coaches who think that hard workouts make people faster. Junior coaches wrongly believe they are doing the right thing because their rowers get stronger. It is a FALSE POSITIVE, the junior rowers are growing and get stronger naturally and not because of a string of grueling workouts. In reality they could improve much faster, by following their target heart rate below the aerobic threshold. To figure that cardiac level out all a coach needs to do is purchase a lactate testing device and make his rowers row at stroke rate 20-22 for LONGER periods of time. If you want more detail on how to train you can subscribe to my monthly training program. If you are a coach and you wonder what to do, go buy the book ROWING FASTER, by Volker Nolte, pick up a copy on AMAZON.com. This is it for now.
XENO
XENO
Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.
Sep 18, 2007
Explanation on Training
Hello
Here are a couple explanations about the training program:
For example:
20’ tech row
Weight circuit 60’
20’ cool down
20 minutes technical row. This is a time during which different parts of the stroke are drilled. Build the stroke from arms only to full slide, making sure that the upper body gets organized before the knees rise on the recovery. Arms remain straight during the leg drive. The lower back is supported throughout the entire stroke cycle. Hands are loosely holding on to the handle, the finger hold on to the handle. Shoulders are relaxed and hang on the neck at all times.
Weight circuit 60’
If you have the luxury to be able to pick ten different exercise that is great. The exercises consist of body and weight exercises. Pick four core exercises which focus on the large muscle groups. The three other of the six exercises are more peripheral exercises such as beach muscles. The remaining three are abs and lumbar exercises, which are extremely important to stay clear from chronic rowing injuries. The weight circuit is very much an injury prevention method, while building stamina. The beach muscle exercises are important to balance out the body. Each exercise is done 30 times per set. Alternate upper body lower body so that the lactate accumulation stays in check.
Cool down should be clear.
6x15’ change SR 3’
20/22/20/24/20
In this case the stroke rate changes every 3’ minutes. This is a continuous effort during which the rate changes. Make sure you take a drink after each set.
T.H.R. this is the target heart rate for steady state rowing. Mathematical calculation goes by the KARVONNEN method: (MAX HEART RATE- REST HEART RATE) X .78 + REST HEART RATE= TARGET HEART RATE for steady state rowing at stroke rate 20.
Weights post sets: Pick three exercises such as squat, bench row, and for example bench press or lat pull down. Do each station 15 times and repeat the circuit three times. You should be done with post sets within 15 minutes. XENO
XENO
Here are a couple explanations about the training program:
For example:
20’ tech row
Weight circuit 60’
20’ cool down
20 minutes technical row. This is a time during which different parts of the stroke are drilled. Build the stroke from arms only to full slide, making sure that the upper body gets organized before the knees rise on the recovery. Arms remain straight during the leg drive. The lower back is supported throughout the entire stroke cycle. Hands are loosely holding on to the handle, the finger hold on to the handle. Shoulders are relaxed and hang on the neck at all times.
Weight circuit 60’
If you have the luxury to be able to pick ten different exercise that is great. The exercises consist of body and weight exercises. Pick four core exercises which focus on the large muscle groups. The three other of the six exercises are more peripheral exercises such as beach muscles. The remaining three are abs and lumbar exercises, which are extremely important to stay clear from chronic rowing injuries. The weight circuit is very much an injury prevention method, while building stamina. The beach muscle exercises are important to balance out the body. Each exercise is done 30 times per set. Alternate upper body lower body so that the lactate accumulation stays in check.
Cool down should be clear.
6x15’ change SR 3’
20/22/20/24/20
In this case the stroke rate changes every 3’ minutes. This is a continuous effort during which the rate changes. Make sure you take a drink after each set.
T.H.R. this is the target heart rate for steady state rowing. Mathematical calculation goes by the KARVONNEN method: (MAX HEART RATE- REST HEART RATE) X .78 + REST HEART RATE= TARGET HEART RATE for steady state rowing at stroke rate 20.
Weights post sets: Pick three exercises such as squat, bench row, and for example bench press or lat pull down. Do each station 15 times and repeat the circuit three times. You should be done with post sets within 15 minutes. XENO
XENO
Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.
Sep 13, 2007
Rob Waddell and I had a workout together this am
Hello All.
Rob Waddell came to visit us here in Costa Mesa at our indoor rowing studio the IRON OARSMAN.
I am looking to row with him in the next couple of days on the water. In a short time I will put a short clip of our indoor row on the blog.
He is doing great and is spending most of his time in Marina Del Rey sailing.
Check in later,
XENO
Rob Waddell came to visit us here in Costa Mesa at our indoor rowing studio the IRON OARSMAN.
I am looking to row with him in the next couple of days on the water. In a short time I will put a short clip of our indoor row on the blog.
He is doing great and is spending most of his time in Marina Del Rey sailing.
Check in later,
XENO
Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.
Sep 12, 2007
Olympic Training 2000 in Murwillumbah
Marty Aitken was my coach. He filmed this footage on the Tweed River.
Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.
Subscribe to:
Comments (Atom)