Jan 15, 2012

Rowing the Xeno Signature Waterrower | Xeno Rowing Coach

Xeno,
Love my Waterrower because I can get an erg in anytime at home, it feels like rowing (no

Signature Waterrower


flywheel chain pulling me to the catch and it feels like water against the blades on the drive) and it is quiet and peaceful and not consigned to the garage or basement. The signature series changes are great additions as well especially the wide handle.

Rowin happy,

Rich

Hello Rich, 

I am so happy that you love your Signature Waterrower.  

I fell in love with the "machine" when I lead classes at my indoor rowing studio.  The quiet swishing of the water in the paddle drum created a stress free sound.

The seat and the handle were also extremely comfortable to use.  I put in a special request to Waterrower to lengthen the handle for added mobility for larger people.  I also made a change to the foot board height which is lower than on standard Waterrowers.  By having the feet lower, people with slightly less flexibility were able to find more leg compression and therefore develop more power during the push.

The first time I rowed a Waterrower I had an epiphany so to speak.  I noticed that the water drum was heavy enough to use the Waterrower for different STANDING exercises.  This was a total out of the box thought.  We started doing standing "reverse" pullovers and one arm triceps exercises to name a couple.

It become obvious that with the changes the owner of Waterrower thought we should create the Xeno Müller Signature Waterrower.  So everyone who gets a Xeno Rower is rewarded with my digitized rowing workouts, a total of over 80.  The workouts are a complimentary gift in form of a 6 months membership to www.row2go.com.

Enjoy rowing and you and I will live to be 300 years old!  All the best from Southern California!

Xeno!

Find the Signature Waterrower here.


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

Costa Mesa, CA 92627 © October 2012

Jan 2, 2012

Mental preparation for rowing, and where to find great examples for pushing through pain.

Alas, our rowing stories are not as well publicized as other athletes' stories of other sports.  We could claim that our rowing market is smaller and there is not as big of a financial gain to be made or public interest in publishing autobiographies of rowers.  Maybe it is partly because the rowing archetype tends to not brag publicly about personal rowing achievements.  Whatever the reason, we as coaches need to come up with stories that illustrate what it takes to win no matter what.  In my case I can whip out personal stories to tell to the rowers I coach; I have a few, but telling the same story over and over would get old for me as well as to my audience, that is why I enjoy reading about other athletes' feats.

Here are three autobiographies that I highly recommend.  The beauty about the three books is that every epic battle can be found on Youtube by typing in the names of the athletes and the name of the event.  I enjoyed devouring, Andre Agassi's, Pete Sampras', and Rafael Nadal's, autobiographies.  Holy cow, it is amazing, what epic battles these guys endured in order to be victors in their own sports.

Pete Sampra's account of his 5 set match where he vomits and still wins here is the link: http://youtu.be/gIvxjjfCGvA  EPIC to read and EPIC to watch.

Andre Agassi finally winning the French open, an elusive feat for hard court players.  http://youtu.be/gIvxjjfCGvA
Hilarious is also how Andre found Brad Gilbert when he was looking for a new coach.

Rafael Nadal losing Wimbeldon http://youtu.be/4JwT5I2yt5A and then winning the next year.

These three books are entertaining to read and arm coaches with a delightful amount of anecdotes that can be used when rowers come to their weekly realization that the sport they chose is one of the toughest known to man :-).

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

Jan 1, 2012

Being coached by Harry Mahon leading to Olympic Gold and Olympic record

I met Harry in April 1988 on a lake in Switzerland. I was 16 participating at a 3 day rowing camp. Harry at the time was the Swiss national team coach. That morning I had heard that “He” was coming to watch some of our club row. I had no idea what he looked like, sounded like, all I knew is that he had a beard and was from New Zealand.

As I sculled my single on a amazingly glassy lake, a morning so crisp that sound traveled for miles, and clock towers from different villages along the lake created a symphony celebrating the holy weekend. I spotted at one kilometer across the lake Harry and a couple other club coaches following a men’s straight four. Then the launch veered of and started approaching. I later heard from one of my future junior coaches that Harry suddenly spotted me at a distance and asked who that was and the answer given: “A new kid, he comes from France, has a Swiss passport, speaks English, a big kid, needs some work.” At that moment my quest for Olympic gold in the single scull took a serious turn to reality.

My work with Harry spanned from 1988 to 1992. I had the pleasure to work with Harry in Sarnen, Switzerlandduring summer vacations in preparation of the junior and senior world championships and my first Olympic participation in 1992. He came to coach me a couple of times in Fontaine bleau,Francewhere I lived as a kid. Scott Roop and Steve Gladstone our Brown University coaches inProvidenceRhode Islandhad the pleasure to have him visit me and get his opinion on our Freshmen eight, as I was also training the single scull to prepare for the Olympic qualification.

I have several memorable experiences with Harry regarding sculling technique. He reminded me constantly that him pulling 1:47 at stroke rate 20, with his body size is only the result of hanging from the leg drive and connecting with the upper body without pulling. He would watch like a hawk for any contraction in the upper body that came prematurely during the leg drive. While he coached us on the rowing machine, he would stand next to me and mimic relaxed shoulders with hands drawn to the side of the ribcage, with a totally relaxed face, and say, that the stroke is executed in a powerful relaxed way. Harry loved the Rowperfect and knew how difficult it was to teach pushing and hanging on a static rowing machine. Harry’s ability to understand, push and hang, without ever having been a record smashing rower himself is really remarkable. He simply had a great understanding of body mechanics and the Eye.

He made me row circles on different lakes, explaining me how the blade needed to be extracted at the finish and how I had to catch on the way up so that I would not miss water and cancel out any chance of rowing it in. I would scull along his coaching launch and he would mention squaring the blade earlier and quietly tell me that I started to move away from the constant speed the launch was traveling at. One of Harry’s trademark coaching technique was to observe the stern of my sculling boat and help me understand what an efficient pick up was. He would pull the launch right behind my stern so that I had the ability to gage my boat movement with the constant speed of the coaching launch. On good catches my single scull would stay at a constant speed away from the bow of Harry’s launch, when I missed, his launch would surge towards me, scarring me at the beginning, when in reality it was me checking the boat, because of a poor catch… rowing it in. At times he would comment every single catch for minutes at a time to let me know whether the way I was doing it was correct or not here is a sample: “No, no, no, no, no, yes, no, no, no, no, no, no, NOOO! Zeino, you have to hang from the shoulders, you go like this, I would look at him and he would shrug his shoulders, blow air in his cheeks, and bend the arms and I would curse inside of myself and want to break boat and oars once I came on the shore with my fits, I never did. Then one day in Providence, suddenly started hearing: “Yes, yes, yes, yes, yes, yes…” tears started flowing over my cheeks and I stopped the boat, and began cry. I finally felt it, at the time I could not describe in words, how I did it, but I felt it and I could recreate it. Today, I can describe everything that Harry taught me and convey it to scullers and rowers whom I have the pleasure to coach. Harry pulled his launch up to me and asked what was wrong. I gathered my strength and controlled my mixture of emotional happiness and urge to go to rowing war. I said: “Harry, I get it, I GET IT, holy s..t, I G-E-T it!!!” I then saw his smiling face, his blue eyes, his friendly smile come through his beard. He was happy, he LOVED giving this type of “AHA” moments to rowers of all ages, nationalities, and caliber.

Thank you Harry, you enabled me to become an Olympic gold and silver medalist, and Olympic record holder. You gave me athletic freedom that lead me to California where I met my wife and now have four wonderful children. Thanks to you and the people who supported me over the years I can say that I have no regrets and that you were a huge part of it by sharing your passion on the water and believing in your talent as a coach and the ability of the people you worked with.
Xeno
Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.

The weather is the primary reason I moved to SoCal.

In January of 1995, Joerg Weitnauer, owner of WM rowing boats, advised me to move and train in Newport Beach. 16 years later I am still here.
Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.

A tip from personal experience about getting back your fitness and hurting yourself...

I am 39.  I am the proud father of four kids and life goes at one hundred miles per second.  There is little time for personal fitness, partly because my kids are not quite of age yet where I can share the same exercise type and duration that I would need to maintain an acceptable fitness level and body weight.  I am not the type of person who easily chooses to spend time alone to exercise.  I enjoy sharing such quality time with my family and very quickly adjust such time to what works best for the group and this ranges from walking, playground, some tennis. When the kids are in the backyard playing I grab the kettlebell and go at it and this is why I am writing this blog entry, how to overdo it :-)

One attribute I don't lack is personal motivation to exercise.  When time is of essence and I feel horribly guilty for not having done any cardio exercise, I have made a couple painful mistakes by choosing shorter and harder workouts.  From rowing I have a strong back with solid lats which make horizontal kettlebell rows no problem and I don't feel winded quickly when I attack them.  So what do I have to worry about...  my elbows, it must be the lack of use but did I mess them up by pulling back the 60 pound bell like a mad former Olympian.  Now I am seeking some sort of muscle cream to help whatever I messed up.  My lesson learned from this pain, and I hope I won't forget it ever in my lifetime, is that any type of physical exercise that you start up doing after a longer break needs to be brought back to life slowly.  The little joints and muscles will give you major flak if you don't.

So why don't I row more consistently... good point, it is because our house is too small to handle a permanent spot for the rower, and there are other logistical issues that are inexcusable reasons for not putting in the miles.  Writing this makes me wonder about my ability to self-inflict "AHA" moments.  I NEED TO ROW MORE.  Rowing is gentle on the joints, I yell it at the top of my lungs on rooftops all the time.  Rowing gives you range of motion without being hard on your joints.  Rowing allows your entire body to find a rhythm that is dictated by your breathing pattern (and not the other way around!)  Stay low with your stroke rate and increase the resistance by raising the drag factor on the concept2 rower, or add more water to your waterrower.  One of the "special" ways to increase drag on the C2 is dangerous when you have little kids: removing the silver mesh.  You will find double the drag :-) however you will also hear TRIPLE the noise!

Ok now for the business part of it all.   I have a workout library that is available online at www.row2go.com.  You can access over 70 workouts and use my instruction and rowing rhythm to get a great row out of your machine.  In case you are a possessed on the water rower or a psychotic 2K chaser on the Concept2 machine you will enjoy www.xenorowingcoach.com.  In case you want direct downloads have a look at www.facebook.com/row2go :-)
That is it for now!!!


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

Jan 15, 2012

Rowing the Xeno Signature Waterrower | Xeno Rowing Coach

Xeno,
Love my Waterrower because I can get an erg in anytime at home, it feels like rowing (no

Signature Waterrower


flywheel chain pulling me to the catch and it feels like water against the blades on the drive) and it is quiet and peaceful and not consigned to the garage or basement. The signature series changes are great additions as well especially the wide handle.

Rowin happy,

Rich

Hello Rich, 

I am so happy that you love your Signature Waterrower.  

I fell in love with the "machine" when I lead classes at my indoor rowing studio.  The quiet swishing of the water in the paddle drum created a stress free sound.

The seat and the handle were also extremely comfortable to use.  I put in a special request to Waterrower to lengthen the handle for added mobility for larger people.  I also made a change to the foot board height which is lower than on standard Waterrowers.  By having the feet lower, people with slightly less flexibility were able to find more leg compression and therefore develop more power during the push.

The first time I rowed a Waterrower I had an epiphany so to speak.  I noticed that the water drum was heavy enough to use the Waterrower for different STANDING exercises.  This was a total out of the box thought.  We started doing standing "reverse" pullovers and one arm triceps exercises to name a couple.

It become obvious that with the changes the owner of Waterrower thought we should create the Xeno Müller Signature Waterrower.  So everyone who gets a Xeno Rower is rewarded with my digitized rowing workouts, a total of over 80.  The workouts are a complimentary gift in form of a 6 months membership to www.row2go.com.

Enjoy rowing and you and I will live to be 300 years old!  All the best from Southern California!

Xeno!

Find the Signature Waterrower here.


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

Costa Mesa, CA 92627 © October 2012

Jan 2, 2012

Mental preparation for rowing, and where to find great examples for pushing through pain.

Alas, our rowing stories are not as well publicized as other athletes' stories of other sports.  We could claim that our rowing market is smaller and there is not as big of a financial gain to be made or public interest in publishing autobiographies of rowers.  Maybe it is partly because the rowing archetype tends to not brag publicly about personal rowing achievements.  Whatever the reason, we as coaches need to come up with stories that illustrate what it takes to win no matter what.  In my case I can whip out personal stories to tell to the rowers I coach; I have a few, but telling the same story over and over would get old for me as well as to my audience, that is why I enjoy reading about other athletes' feats.

Here are three autobiographies that I highly recommend.  The beauty about the three books is that every epic battle can be found on Youtube by typing in the names of the athletes and the name of the event.  I enjoyed devouring, Andre Agassi's, Pete Sampras', and Rafael Nadal's, autobiographies.  Holy cow, it is amazing, what epic battles these guys endured in order to be victors in their own sports.

Pete Sampra's account of his 5 set match where he vomits and still wins here is the link: http://youtu.be/gIvxjjfCGvA  EPIC to read and EPIC to watch.

Andre Agassi finally winning the French open, an elusive feat for hard court players.  http://youtu.be/gIvxjjfCGvA
Hilarious is also how Andre found Brad Gilbert when he was looking for a new coach.

Rafael Nadal losing Wimbeldon http://youtu.be/4JwT5I2yt5A and then winning the next year.

These three books are entertaining to read and arm coaches with a delightful amount of anecdotes that can be used when rowers come to their weekly realization that the sport they chose is one of the toughest known to man :-).

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

Jan 1, 2012

Being coached by Harry Mahon leading to Olympic Gold and Olympic record

I met Harry in April 1988 on a lake in Switzerland. I was 16 participating at a 3 day rowing camp. Harry at the time was the Swiss national team coach. That morning I had heard that “He” was coming to watch some of our club row. I had no idea what he looked like, sounded like, all I knew is that he had a beard and was from New Zealand.

As I sculled my single on a amazingly glassy lake, a morning so crisp that sound traveled for miles, and clock towers from different villages along the lake created a symphony celebrating the holy weekend. I spotted at one kilometer across the lake Harry and a couple other club coaches following a men’s straight four. Then the launch veered of and started approaching. I later heard from one of my future junior coaches that Harry suddenly spotted me at a distance and asked who that was and the answer given: “A new kid, he comes from France, has a Swiss passport, speaks English, a big kid, needs some work.” At that moment my quest for Olympic gold in the single scull took a serious turn to reality.

My work with Harry spanned from 1988 to 1992. I had the pleasure to work with Harry in Sarnen, Switzerlandduring summer vacations in preparation of the junior and senior world championships and my first Olympic participation in 1992. He came to coach me a couple of times in Fontaine bleau,Francewhere I lived as a kid. Scott Roop and Steve Gladstone our Brown University coaches inProvidenceRhode Islandhad the pleasure to have him visit me and get his opinion on our Freshmen eight, as I was also training the single scull to prepare for the Olympic qualification.

I have several memorable experiences with Harry regarding sculling technique. He reminded me constantly that him pulling 1:47 at stroke rate 20, with his body size is only the result of hanging from the leg drive and connecting with the upper body without pulling. He would watch like a hawk for any contraction in the upper body that came prematurely during the leg drive. While he coached us on the rowing machine, he would stand next to me and mimic relaxed shoulders with hands drawn to the side of the ribcage, with a totally relaxed face, and say, that the stroke is executed in a powerful relaxed way. Harry loved the Rowperfect and knew how difficult it was to teach pushing and hanging on a static rowing machine. Harry’s ability to understand, push and hang, without ever having been a record smashing rower himself is really remarkable. He simply had a great understanding of body mechanics and the Eye.

He made me row circles on different lakes, explaining me how the blade needed to be extracted at the finish and how I had to catch on the way up so that I would not miss water and cancel out any chance of rowing it in. I would scull along his coaching launch and he would mention squaring the blade earlier and quietly tell me that I started to move away from the constant speed the launch was traveling at. One of Harry’s trademark coaching technique was to observe the stern of my sculling boat and help me understand what an efficient pick up was. He would pull the launch right behind my stern so that I had the ability to gage my boat movement with the constant speed of the coaching launch. On good catches my single scull would stay at a constant speed away from the bow of Harry’s launch, when I missed, his launch would surge towards me, scarring me at the beginning, when in reality it was me checking the boat, because of a poor catch… rowing it in. At times he would comment every single catch for minutes at a time to let me know whether the way I was doing it was correct or not here is a sample: “No, no, no, no, no, yes, no, no, no, no, no, no, NOOO! Zeino, you have to hang from the shoulders, you go like this, I would look at him and he would shrug his shoulders, blow air in his cheeks, and bend the arms and I would curse inside of myself and want to break boat and oars once I came on the shore with my fits, I never did. Then one day in Providence, suddenly started hearing: “Yes, yes, yes, yes, yes, yes…” tears started flowing over my cheeks and I stopped the boat, and began cry. I finally felt it, at the time I could not describe in words, how I did it, but I felt it and I could recreate it. Today, I can describe everything that Harry taught me and convey it to scullers and rowers whom I have the pleasure to coach. Harry pulled his launch up to me and asked what was wrong. I gathered my strength and controlled my mixture of emotional happiness and urge to go to rowing war. I said: “Harry, I get it, I GET IT, holy s..t, I G-E-T it!!!” I then saw his smiling face, his blue eyes, his friendly smile come through his beard. He was happy, he LOVED giving this type of “AHA” moments to rowers of all ages, nationalities, and caliber.

Thank you Harry, you enabled me to become an Olympic gold and silver medalist, and Olympic record holder. You gave me athletic freedom that lead me to California where I met my wife and now have four wonderful children. Thanks to you and the people who supported me over the years I can say that I have no regrets and that you were a huge part of it by sharing your passion on the water and believing in your talent as a coach and the ability of the people you worked with.
Xeno
Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.

The weather is the primary reason I moved to SoCal.

In January of 1995, Joerg Weitnauer, owner of WM rowing boats, advised me to move and train in Newport Beach. 16 years later I am still here.
Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.

A tip from personal experience about getting back your fitness and hurting yourself...

I am 39.  I am the proud father of four kids and life goes at one hundred miles per second.  There is little time for personal fitness, partly because my kids are not quite of age yet where I can share the same exercise type and duration that I would need to maintain an acceptable fitness level and body weight.  I am not the type of person who easily chooses to spend time alone to exercise.  I enjoy sharing such quality time with my family and very quickly adjust such time to what works best for the group and this ranges from walking, playground, some tennis. When the kids are in the backyard playing I grab the kettlebell and go at it and this is why I am writing this blog entry, how to overdo it :-)

One attribute I don't lack is personal motivation to exercise.  When time is of essence and I feel horribly guilty for not having done any cardio exercise, I have made a couple painful mistakes by choosing shorter and harder workouts.  From rowing I have a strong back with solid lats which make horizontal kettlebell rows no problem and I don't feel winded quickly when I attack them.  So what do I have to worry about...  my elbows, it must be the lack of use but did I mess them up by pulling back the 60 pound bell like a mad former Olympian.  Now I am seeking some sort of muscle cream to help whatever I messed up.  My lesson learned from this pain, and I hope I won't forget it ever in my lifetime, is that any type of physical exercise that you start up doing after a longer break needs to be brought back to life slowly.  The little joints and muscles will give you major flak if you don't.

So why don't I row more consistently... good point, it is because our house is too small to handle a permanent spot for the rower, and there are other logistical issues that are inexcusable reasons for not putting in the miles.  Writing this makes me wonder about my ability to self-inflict "AHA" moments.  I NEED TO ROW MORE.  Rowing is gentle on the joints, I yell it at the top of my lungs on rooftops all the time.  Rowing gives you range of motion without being hard on your joints.  Rowing allows your entire body to find a rhythm that is dictated by your breathing pattern (and not the other way around!)  Stay low with your stroke rate and increase the resistance by raising the drag factor on the concept2 rower, or add more water to your waterrower.  One of the "special" ways to increase drag on the C2 is dangerous when you have little kids: removing the silver mesh.  You will find double the drag :-) however you will also hear TRIPLE the noise!

Ok now for the business part of it all.   I have a workout library that is available online at www.row2go.com.  You can access over 70 workouts and use my instruction and rowing rhythm to get a great row out of your machine.  In case you are a possessed on the water rower or a psychotic 2K chaser on the Concept2 machine you will enjoy www.xenorowingcoach.com.  In case you want direct downloads have a look at www.facebook.com/row2go :-)
That is it for now!!!


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