Why I do what I do.

My name is Xeno.  I rowed competitively for 20 years.  My greatest achievements are winning gold and silver at the Olympics and setting the Olympic record.  As a single sculler, I am one of six who has raced faster than six minutes forty seconds for 2000 meters.

I made a life changing decision a year before the Olympics by moving to Southern California.  In Orange County I met my wife.  We have four children.  Family means everything to me.  For business I travel very little, because family is such a huge part of me.

I started my first rowing website in 1998.  Because my family's extensive schedule, my goal as a private rowing coach is to be geographically as independent as possible.  That is why I love working with my computer and a blazing fast internet connection.  Thanks to SKYPE, SCREEN-FLOW, and DROPBOX, I can deliver first class coaching to rowers half a world away.  I can coach in five different languages.

One of my strengths as a coach is to identify the smallest yet very important technical deficiencies.  What sets me even further apart from 99% of other coaches, is that I know which exercises to pick to correct the tiniest technical issues.  I know from personal experience how the muscles feel when the stroke is delivered properly.

Rowers, whom I help, improve their ability drastically.  I feel passionate about helping people enjoy the sport of rowing further.

Good night.
Xeno.

www.xenorowingcoach.com for performance rowing
www.row2go.com for rowing machine users who need motivation

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

Picking a crew using erg scores is a CRAPSHOOT

Rob and I learned from the great Harry Mahon. We met yesterday at home. We both set the blade at the right time.

Addendum 2012-04-02

There is no doubt that using the ergometer properly gives a huge advantage to rowers' boat moving  effectiveness on the water.  The use of the rowing machine for stroke analysis and private coaching is an invaluable tool.  As a teenager I was taught by Harry Mahon how to apply power without contracting unnecessary muscles.  Using a dynamic rowing machine set up opens the door to great "pushing" and hanging exercises.  Yes, the ergometer can be "enjoyed" by coaches and rowers.... 

I help rowers from all over the world improve their erg score and their on the water rowing capabilities.  It goes without saying that rowing on the water is several levels more complicated than rowing the erg.

Key to fast rowing is the placement of the blade in the water in a timely manner with as much of the upper body extended to the stern and the legs as compressed as possible, (in a nutshell :-)).

There is a "boatload" of coaches who believe that a rower with a relatively strong erg score will be a better boat moving asset than another rower with an inferior erg score.  This assumption is a total crap shoot.  At the catch, when rowing the erg, the flywheel will gain speed as soon as the handle moves away from the cage.  However this particular part of the stroke is so intricate, that on the water, the smallest nuance as to how the blade is set, can make a "great" erg score a total boat stopper. 

Daily, I work on digital recordings that are sent to me through my Dropbox account.  I analyze and comment rowing technique deficiencies and explain which technical exercises to chose and how to feel the right movement.  Blade coverage in relation to body position is the key to rowing fast on the water.  Without mastering the catch, I would have not won Olympic gold and silver, set the Olympic record, and set a world best time of 6:38 in the single scull.

When I receive a two minute digital recording I can easily spend up to 30 minutes coaching the footage.  I enjoy describing the stroke in detail.  Rowers understand what they need to do to improve and the changes they make bring remarkable results.

Addendum 2012-04-02

There is no doubt that using the ergometer properly gives a huge advantage to rowers' boat moving  effectiveness on the water.  The use of the rowing machine for stroke analysis and private coaching is an invaluable tool.  As a teenager I was taught by Harry Mahon how to apply power without contracting unnecessary muscles.  Using a dynamic rowing machine set up opens the door to great "pushing" and hanging exercises.  Yes, the ergometer can be "enjoyed" by coaches and rowers.... 

Xeno
Olympic gold and silver medalist, Olympic record holder.
www.xenorowingcoach.com performance rowing.
www.row2go.com digital indoor-rowing workout library.
www.facebook.com/row2go
www.facebook.com/xenomuller

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

Errors that are easily committed by maturing people who seek fitness through rowing.

To me it is crystal clear that the aging clock can be slowed down, way down, with the right training plan.
The greatest errors committed for "aging" people who work out and look for greater fitness are: intensity that is too high, too little torque, too little mileage, unknown target heart rate, technique that does not utilize the major muscle groups which restricts range of motion and can lead to injury.

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

MRIs no rowing parent should ever have to see.

Hello Parents,

The right rowing technique is important for great Concept2-2K-scores and success at regattas.  However, there is a disconnect between the ergonomically sound technique and an "anything-goes-rowing-technique-as-long-as-the-rower-pulls-as-hard-as-possible-at-every-practice."

Pressure on spinal cord from a slipped disc.

These two MRIs are taken from the side above the hip joint and depict spinal discs that have slipped out from between two vertebrae. This is a serious injury, which is very painful to rowers and puts a stop to any type of rowing workout.  In addition, sleep patterns are disrupted, and sitting on a chair for longer periods of time becomes torture.  Rehabilitating such a back injury can take a long time.

Lower back problems emerge from tight muscles: hamstrings, gluts, abductors, aductors, IT band, and calf muscles.  I always check rowers' ability to hinge at the hip joint, how they sit up at the finish, how their legs compress at the catch while observing the position of the feet, and the posture of their backs.  The proper rowing technique is easily understood by rowers, coaches, and parents, however, the challenge lays with the fact that juniors are growing individuals, who inherently are victims of the "bone and muscle tug of war."  As parents we often hear that kids grow like weed..., and about "those growing pains."  These observations underline the importance of constantly checking technique and adjusting exercises which are needed to maintain flexibility.

Slipped disc pushes on spinal cord.

There is no doubt, that back injuries can be avoided.  Parents, rowers, and coaches need to understand that bad injuries in rowing from questionable technique can be prevented.  Over the years of Olympic training and coaching, I have never had a back injury.  This is not due to "luck".  The right technical exercises, X-training, and strength training, engage the hip joint in the rowing movement the correct way, leaving the small of the back supported throughout the stroke.

Maximum pressure on lower back which can lead to major back problems.

As private coach, I receive rowing footage from around the world.  I help rowers improve their erg score and on water rowing ability by analyzing their technique and recommending exercises to improve their power application which is directly related to their flexibility.

You can find my services at www.xenorowingcoach.com, you can reach me by emailing me at xenogorow@gmail.com

Zero heel connection at the finish, puts a lot of strain on the shoulders, and leaves the lower back vulnerable to injury. Such technique leaves glut and hamstring muscles underdeveloped.

A lack in technical check ups leads to unwanted movements throughout the rowing stroke.

Join one of the fastest growing communities of indoor rowers at www.row2go.com and become the fastest rower at www.xenorowingcoach.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 of XenoRowingCoach and 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.

Who am I looking for? Not the top 1%

Hello Rowers and Coaches.

I am coming back to my 1% theme of an earlier post.  Some peeps at the top of the rowing food chain, may not feel the urge to think outside of the box to find more speed.  This is great, because it gives the rest of the rowers the opportunity to improve training and increase boat speed.