Xeno Muller
www.row2go.com
Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.
Sep 8, 2010
Sep 6, 2010
I would like to be part of this compilation :-) Rowing - Momenti di Gloria
This is a very motivating clip. Let's row people it is good for us!
Xeno
Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.
Aug 31, 2010
Fall Rowing is up on us!
Hello Row2goers!
We hope our email reaches you in great spirits!
Summer is coming to an end in the northern hemisphere. We are getting ready to ramp up our workouts again to add to our Row2go rowing library.
We will plan our workouts to suit different indoor rowing challenges that you may find through www.concept2.com and www.waterrower.com.
We added a list of training tools to our website that you can acquire through www.AMAZON.com
We are also ready to review your training video and give you technical feedback on your rowing technique whether it happens on the water or on land :-) just click on the coaching page of Row2go and order through Paypal.
Finally a word of wisdom: "We are in it for the long row, take one stroke at a time, then sleep on it!"
Sincerely and row far,
Xeno and the Row2go Team
We hope our email reaches you in great spirits!
Summer is coming to an end in the northern hemisphere. We are getting ready to ramp up our workouts again to add to our Row2go rowing library.
We will plan our workouts to suit different indoor rowing challenges that you may find through www.concept2.com and www.waterrower.com.
We added a list of training tools to our website that you can acquire through www.AMAZON.com
We are also ready to review your training video and give you technical feedback on your rowing technique whether it happens on the water or on land :-) just click on the coaching page of Row2go and order through Paypal.
Finally a word of wisdom: "We are in it for the long row, take one stroke at a time, then sleep on it!"
Sincerely and row far,
Xeno and the Row2go Team
Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.
Aug 24, 2010
Training for maximum rowing performance in short:
Training for maximum rowing performance in short.
Highly trained Olympic rowers are not only fit for rowing but also in other cross training exercises. It is the overall muscular endurance capability that sets a rower apart from the Olympic athletic population.
There are three phases to the training periodization
1. Build torque and endurance at low rate of repetition (fall-winter)
2. Transitioning from high torque/low rate to high torque intermediate rate (winter-spring)
3. Final phase high torque/high rate sprinting capability (spring-summer)
Building torque is done throughout the year either in the boat or the gym
Building endurance is done 3/4 of the year with the remaining 1/4 needed for maintenance
Building muscular strength is done in the fall and mid winter
Building muscular strength and endurance in winter-spring-summer
High speed of execution is trained year around in the boat with short intervals such as 15 to 20 seconds on. There are different exercises on land to “freshen speed of execution” however speed of execution is not higher on the priority list than endurance and torque.
Range of motion is continuously at the forefront year around. Range of motion is a factor in power. Short explosive is not as efficient in rowing as is “long and strong”.
Stroke rates of 18-22 are held throughout the year for endurance pieces below the aerobic threshold.
Stroke rates between 20-30 push the transition phase between aerobic and anaerobic threshold. Such training sessions come in form of pyramids of 19 to 29 minutes long.
7 minute pieces ranging from beginning stroke rates of 18 in fall to 36 strokes per minute in the final stages of such pieces before major summer championship builds high torque at lactate levels between 6-8 mmol.
Lactate step tests to monitor lactic acid accumulation is another key workout which gives the athlete the positive feedback needed to believe in the training and respect prescribed rest.
Training for maximum rowing performance is a long hard road. However, it is not a long hard unbearable road. Injuries from training is not an option. Sound technique, core strength, staying within safe lifting limits, are key, for injury free preparation.
Xeno
Highly trained Olympic rowers are not only fit for rowing but also in other cross training exercises. It is the overall muscular endurance capability that sets a rower apart from the Olympic athletic population.
There are three phases to the training periodization
1. Build torque and endurance at low rate of repetition (fall-winter)
2. Transitioning from high torque/low rate to high torque intermediate rate (winter-spring)
3. Final phase high torque/high rate sprinting capability (spring-summer)
Building torque is done throughout the year either in the boat or the gym
Building endurance is done 3/4 of the year with the remaining 1/4 needed for maintenance
Building muscular strength is done in the fall and mid winter
Building muscular strength and endurance in winter-spring-summer
High speed of execution is trained year around in the boat with short intervals such as 15 to 20 seconds on. There are different exercises on land to “freshen speed of execution” however speed of execution is not higher on the priority list than endurance and torque.
Range of motion is continuously at the forefront year around. Range of motion is a factor in power. Short explosive is not as efficient in rowing as is “long and strong”.
Stroke rates of 18-22 are held throughout the year for endurance pieces below the aerobic threshold.
Stroke rates between 20-30 push the transition phase between aerobic and anaerobic threshold. Such training sessions come in form of pyramids of 19 to 29 minutes long.
7 minute pieces ranging from beginning stroke rates of 18 in fall to 36 strokes per minute in the final stages of such pieces before major summer championship builds high torque at lactate levels between 6-8 mmol.
Lactate step tests to monitor lactic acid accumulation is another key workout which gives the athlete the positive feedback needed to believe in the training and respect prescribed rest.
Training for maximum rowing performance is a long hard road. However, it is not a long hard unbearable road. Injuries from training is not an option. Sound technique, core strength, staying within safe lifting limits, are key, for injury free preparation.
Xeno
Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.
Aug 19, 2010
Who has time to workout out and how to get started:
Who has the time to workout out and how to get started:
I have a busy life. I am married and we have four children. This alone makes life busy, right? But of course to make things more busy, we also run our own rowing business. Being busy has taken a whole new meaning over the last 8 years of my existence, which brings me to wonder how others find time to stay healthy and what a struggle it is to make time for working out in a day that is busting at the seams.
We get up early and go to bed late. We work and care for others, because we are selfless. By writing this sentence moms come to my mind. Yes I am selfless, but I also know that if I don’t take care of myself, I can’t take care of others. In order to make time for a daily workout, and I mean daily workout, you have to look at your situation two ways. For one, you must make the decision to workout, which requires you to find the logic in it. Think of the saying: “Use it or loose it.” The list of benefits are endless when it comes to exercise, do you want those benefits? The answer is a resounding “yes”. The second way to look at it is by understanding that exercise will help you be a better person. You may give all the love that you can, but if your body is not maintained your “love-giving” is on a path of diminish returns, do we want that? “NO!” is the answer.
We just came back from a few days in the mountains. I did not have a rowing machine and had been exercising less because I had been coaching more on the water. My body started feeling lethargic, which gave me thoughts of horror, “me feeling like that, I used to train 4 hours per day, aah what is happening!” So I took off for an early morning walk at a California state park. It was 7 in the morning and no one around. I marched and quickly noticed that I could be doing one knee bend every fourth step... After five minutes of step-step-step-step-squat, I stopped and decided to do 50 knee bends all at once while alternating the position of my arms to strengthen my back while I was pushing the quads, gluts and hamstrings. After those 50 my legs felt like rubber and so I proceeded to walk back to where I came from. Shortly before dropping into my long chair and looking at the sky, I piled on another 50 knee bends. Overall I had been walking and moving my body for 55 minutes. I exercised between 7 and 8 in the morning, which is possible because I was on vacation and the kids were asleep. You may ask, what about enlisting your children into the exercise routine. You are absolutely right, my three oldest kids start-to-want-exercise, I learned that in the last couple of months.
Here is my advice about starting to workout: Don’t set goals that you can’t reach. Be flexible with your type of exercise and adjust the type of workout to the environment that you are in, I had no rowing machine, therefore I went for a walk etc. Look at breaking a sweat one way or the other. Approach the intensity of your workout carefully, because you don’t want to overdo it and you want to stay clear of injury at all cost. Remember that you only have one body and that exercising is a daily and gradual process. Daily moderation is the way to go with working out.
Make your exercise entertaining by using music or in company of a person who supports you.
Accept the fact that spending time on you helps you spend to time and energy/love on others.
That is it for now.
Live life, break a sweat, because not too long ago we were hunters and gatherers. Socially we evolved faster than physically, LET’S WORKOUT OUT and have fun doing so!
Xeno
Join one of the fastest growing communities of indoor rowers at www.row2go.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. He is also the President and founder of Row2Go which is quickly becoming THE online community for both indoor and on-the-water rowers providing its members with weekly online workout routines and individualized coaching programs.
I have a busy life. I am married and we have four children. This alone makes life busy, right? But of course to make things more busy, we also run our own rowing business. Being busy has taken a whole new meaning over the last 8 years of my existence, which brings me to wonder how others find time to stay healthy and what a struggle it is to make time for working out in a day that is busting at the seams.
We get up early and go to bed late. We work and care for others, because we are selfless. By writing this sentence moms come to my mind. Yes I am selfless, but I also know that if I don’t take care of myself, I can’t take care of others. In order to make time for a daily workout, and I mean daily workout, you have to look at your situation two ways. For one, you must make the decision to workout, which requires you to find the logic in it. Think of the saying: “Use it or loose it.” The list of benefits are endless when it comes to exercise, do you want those benefits? The answer is a resounding “yes”. The second way to look at it is by understanding that exercise will help you be a better person. You may give all the love that you can, but if your body is not maintained your “love-giving” is on a path of diminish returns, do we want that? “NO!” is the answer.
We just came back from a few days in the mountains. I did not have a rowing machine and had been exercising less because I had been coaching more on the water. My body started feeling lethargic, which gave me thoughts of horror, “me feeling like that, I used to train 4 hours per day, aah what is happening!” So I took off for an early morning walk at a California state park. It was 7 in the morning and no one around. I marched and quickly noticed that I could be doing one knee bend every fourth step... After five minutes of step-step-step-step-squat, I stopped and decided to do 50 knee bends all at once while alternating the position of my arms to strengthen my back while I was pushing the quads, gluts and hamstrings. After those 50 my legs felt like rubber and so I proceeded to walk back to where I came from. Shortly before dropping into my long chair and looking at the sky, I piled on another 50 knee bends. Overall I had been walking and moving my body for 55 minutes. I exercised between 7 and 8 in the morning, which is possible because I was on vacation and the kids were asleep. You may ask, what about enlisting your children into the exercise routine. You are absolutely right, my three oldest kids start-to-want-exercise, I learned that in the last couple of months.
Here is my advice about starting to workout: Don’t set goals that you can’t reach. Be flexible with your type of exercise and adjust the type of workout to the environment that you are in, I had no rowing machine, therefore I went for a walk etc. Look at breaking a sweat one way or the other. Approach the intensity of your workout carefully, because you don’t want to overdo it and you want to stay clear of injury at all cost. Remember that you only have one body and that exercising is a daily and gradual process. Daily moderation is the way to go with working out.
Make your exercise entertaining by using music or in company of a person who supports you.
Accept the fact that spending time on you helps you spend to time and energy/love on others.
That is it for now.
Live life, break a sweat, because not too long ago we were hunters and gatherers. Socially we evolved faster than physically, LET’S WORKOUT OUT and have fun doing so!
Xeno
Join one of the fastest growing communities of indoor rowers at www.row2go.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. He is also the President and founder of Row2Go which is quickly becoming THE online community for both indoor and on-the-water rowers providing its members with weekly online workout routines and individualized coaching programs.
Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.
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Sep 8, 2010
Her rowing looks effortless and she wins Olympic gold
Xeno Muller
www.row2go.com
Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.
Sep 6, 2010
I would like to be part of this compilation :-) Rowing - Momenti di Gloria
This is a very motivating clip. Let's row people it is good for us!
Xeno
Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.
Aug 31, 2010
Fall Rowing is up on us!
Hello Row2goers!
We hope our email reaches you in great spirits!
Summer is coming to an end in the northern hemisphere. We are getting ready to ramp up our workouts again to add to our Row2go rowing library.
We will plan our workouts to suit different indoor rowing challenges that you may find through www.concept2.com and www.waterrower.com.
We added a list of training tools to our website that you can acquire through www.AMAZON.com
We are also ready to review your training video and give you technical feedback on your rowing technique whether it happens on the water or on land :-) just click on the coaching page of Row2go and order through Paypal.
Finally a word of wisdom: "We are in it for the long row, take one stroke at a time, then sleep on it!"
Sincerely and row far,
Xeno and the Row2go Team
We hope our email reaches you in great spirits!
Summer is coming to an end in the northern hemisphere. We are getting ready to ramp up our workouts again to add to our Row2go rowing library.
We will plan our workouts to suit different indoor rowing challenges that you may find through www.concept2.com and www.waterrower.com.
We added a list of training tools to our website that you can acquire through www.AMAZON.com
We are also ready to review your training video and give you technical feedback on your rowing technique whether it happens on the water or on land :-) just click on the coaching page of Row2go and order through Paypal.
Finally a word of wisdom: "We are in it for the long row, take one stroke at a time, then sleep on it!"
Sincerely and row far,
Xeno and the Row2go Team
Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.
Aug 24, 2010
Training for maximum rowing performance in short:
Training for maximum rowing performance in short.
Highly trained Olympic rowers are not only fit for rowing but also in other cross training exercises. It is the overall muscular endurance capability that sets a rower apart from the Olympic athletic population.
There are three phases to the training periodization
1. Build torque and endurance at low rate of repetition (fall-winter)
2. Transitioning from high torque/low rate to high torque intermediate rate (winter-spring)
3. Final phase high torque/high rate sprinting capability (spring-summer)
Building torque is done throughout the year either in the boat or the gym
Building endurance is done 3/4 of the year with the remaining 1/4 needed for maintenance
Building muscular strength is done in the fall and mid winter
Building muscular strength and endurance in winter-spring-summer
High speed of execution is trained year around in the boat with short intervals such as 15 to 20 seconds on. There are different exercises on land to “freshen speed of execution” however speed of execution is not higher on the priority list than endurance and torque.
Range of motion is continuously at the forefront year around. Range of motion is a factor in power. Short explosive is not as efficient in rowing as is “long and strong”.
Stroke rates of 18-22 are held throughout the year for endurance pieces below the aerobic threshold.
Stroke rates between 20-30 push the transition phase between aerobic and anaerobic threshold. Such training sessions come in form of pyramids of 19 to 29 minutes long.
7 minute pieces ranging from beginning stroke rates of 18 in fall to 36 strokes per minute in the final stages of such pieces before major summer championship builds high torque at lactate levels between 6-8 mmol.
Lactate step tests to monitor lactic acid accumulation is another key workout which gives the athlete the positive feedback needed to believe in the training and respect prescribed rest.
Training for maximum rowing performance is a long hard road. However, it is not a long hard unbearable road. Injuries from training is not an option. Sound technique, core strength, staying within safe lifting limits, are key, for injury free preparation.
Xeno
Highly trained Olympic rowers are not only fit for rowing but also in other cross training exercises. It is the overall muscular endurance capability that sets a rower apart from the Olympic athletic population.
There are three phases to the training periodization
1. Build torque and endurance at low rate of repetition (fall-winter)
2. Transitioning from high torque/low rate to high torque intermediate rate (winter-spring)
3. Final phase high torque/high rate sprinting capability (spring-summer)
Building torque is done throughout the year either in the boat or the gym
Building endurance is done 3/4 of the year with the remaining 1/4 needed for maintenance
Building muscular strength is done in the fall and mid winter
Building muscular strength and endurance in winter-spring-summer
High speed of execution is trained year around in the boat with short intervals such as 15 to 20 seconds on. There are different exercises on land to “freshen speed of execution” however speed of execution is not higher on the priority list than endurance and torque.
Range of motion is continuously at the forefront year around. Range of motion is a factor in power. Short explosive is not as efficient in rowing as is “long and strong”.
Stroke rates of 18-22 are held throughout the year for endurance pieces below the aerobic threshold.
Stroke rates between 20-30 push the transition phase between aerobic and anaerobic threshold. Such training sessions come in form of pyramids of 19 to 29 minutes long.
7 minute pieces ranging from beginning stroke rates of 18 in fall to 36 strokes per minute in the final stages of such pieces before major summer championship builds high torque at lactate levels between 6-8 mmol.
Lactate step tests to monitor lactic acid accumulation is another key workout which gives the athlete the positive feedback needed to believe in the training and respect prescribed rest.
Training for maximum rowing performance is a long hard road. However, it is not a long hard unbearable road. Injuries from training is not an option. Sound technique, core strength, staying within safe lifting limits, are key, for injury free preparation.
Xeno
Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.
Aug 19, 2010
Who has time to workout out and how to get started:
Who has the time to workout out and how to get started:
I have a busy life. I am married and we have four children. This alone makes life busy, right? But of course to make things more busy, we also run our own rowing business. Being busy has taken a whole new meaning over the last 8 years of my existence, which brings me to wonder how others find time to stay healthy and what a struggle it is to make time for working out in a day that is busting at the seams.
We get up early and go to bed late. We work and care for others, because we are selfless. By writing this sentence moms come to my mind. Yes I am selfless, but I also know that if I don’t take care of myself, I can’t take care of others. In order to make time for a daily workout, and I mean daily workout, you have to look at your situation two ways. For one, you must make the decision to workout, which requires you to find the logic in it. Think of the saying: “Use it or loose it.” The list of benefits are endless when it comes to exercise, do you want those benefits? The answer is a resounding “yes”. The second way to look at it is by understanding that exercise will help you be a better person. You may give all the love that you can, but if your body is not maintained your “love-giving” is on a path of diminish returns, do we want that? “NO!” is the answer.
We just came back from a few days in the mountains. I did not have a rowing machine and had been exercising less because I had been coaching more on the water. My body started feeling lethargic, which gave me thoughts of horror, “me feeling like that, I used to train 4 hours per day, aah what is happening!” So I took off for an early morning walk at a California state park. It was 7 in the morning and no one around. I marched and quickly noticed that I could be doing one knee bend every fourth step... After five minutes of step-step-step-step-squat, I stopped and decided to do 50 knee bends all at once while alternating the position of my arms to strengthen my back while I was pushing the quads, gluts and hamstrings. After those 50 my legs felt like rubber and so I proceeded to walk back to where I came from. Shortly before dropping into my long chair and looking at the sky, I piled on another 50 knee bends. Overall I had been walking and moving my body for 55 minutes. I exercised between 7 and 8 in the morning, which is possible because I was on vacation and the kids were asleep. You may ask, what about enlisting your children into the exercise routine. You are absolutely right, my three oldest kids start-to-want-exercise, I learned that in the last couple of months.
Here is my advice about starting to workout: Don’t set goals that you can’t reach. Be flexible with your type of exercise and adjust the type of workout to the environment that you are in, I had no rowing machine, therefore I went for a walk etc. Look at breaking a sweat one way or the other. Approach the intensity of your workout carefully, because you don’t want to overdo it and you want to stay clear of injury at all cost. Remember that you only have one body and that exercising is a daily and gradual process. Daily moderation is the way to go with working out.
Make your exercise entertaining by using music or in company of a person who supports you.
Accept the fact that spending time on you helps you spend to time and energy/love on others.
That is it for now.
Live life, break a sweat, because not too long ago we were hunters and gatherers. Socially we evolved faster than physically, LET’S WORKOUT OUT and have fun doing so!
Xeno
Join one of the fastest growing communities of indoor rowers at www.row2go.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. He is also the President and founder of Row2Go which is quickly becoming THE online community for both indoor and on-the-water rowers providing its members with weekly online workout routines and individualized coaching programs.
I have a busy life. I am married and we have four children. This alone makes life busy, right? But of course to make things more busy, we also run our own rowing business. Being busy has taken a whole new meaning over the last 8 years of my existence, which brings me to wonder how others find time to stay healthy and what a struggle it is to make time for working out in a day that is busting at the seams.
We get up early and go to bed late. We work and care for others, because we are selfless. By writing this sentence moms come to my mind. Yes I am selfless, but I also know that if I don’t take care of myself, I can’t take care of others. In order to make time for a daily workout, and I mean daily workout, you have to look at your situation two ways. For one, you must make the decision to workout, which requires you to find the logic in it. Think of the saying: “Use it or loose it.” The list of benefits are endless when it comes to exercise, do you want those benefits? The answer is a resounding “yes”. The second way to look at it is by understanding that exercise will help you be a better person. You may give all the love that you can, but if your body is not maintained your “love-giving” is on a path of diminish returns, do we want that? “NO!” is the answer.
We just came back from a few days in the mountains. I did not have a rowing machine and had been exercising less because I had been coaching more on the water. My body started feeling lethargic, which gave me thoughts of horror, “me feeling like that, I used to train 4 hours per day, aah what is happening!” So I took off for an early morning walk at a California state park. It was 7 in the morning and no one around. I marched and quickly noticed that I could be doing one knee bend every fourth step... After five minutes of step-step-step-step-squat, I stopped and decided to do 50 knee bends all at once while alternating the position of my arms to strengthen my back while I was pushing the quads, gluts and hamstrings. After those 50 my legs felt like rubber and so I proceeded to walk back to where I came from. Shortly before dropping into my long chair and looking at the sky, I piled on another 50 knee bends. Overall I had been walking and moving my body for 55 minutes. I exercised between 7 and 8 in the morning, which is possible because I was on vacation and the kids were asleep. You may ask, what about enlisting your children into the exercise routine. You are absolutely right, my three oldest kids start-to-want-exercise, I learned that in the last couple of months.
Here is my advice about starting to workout: Don’t set goals that you can’t reach. Be flexible with your type of exercise and adjust the type of workout to the environment that you are in, I had no rowing machine, therefore I went for a walk etc. Look at breaking a sweat one way or the other. Approach the intensity of your workout carefully, because you don’t want to overdo it and you want to stay clear of injury at all cost. Remember that you only have one body and that exercising is a daily and gradual process. Daily moderation is the way to go with working out.
Make your exercise entertaining by using music or in company of a person who supports you.
Accept the fact that spending time on you helps you spend to time and energy/love on others.
That is it for now.
Live life, break a sweat, because not too long ago we were hunters and gatherers. Socially we evolved faster than physically, LET’S WORKOUT OUT and have fun doing so!
Xeno
Join one of the fastest growing communities of indoor rowers at www.row2go.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. He is also the President and founder of Row2Go which is quickly becoming THE online community for both indoor and on-the-water rowers providing its members with weekly online workout routines and individualized coaching programs.
Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.
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