Maintaining muscle mass when rowing and getting ready for competition.

[caption id="attachment_46" align="alignleft" width="252"] Xeno Rowing Coach[/caption]
To tell you the truth, I never had a problem maintaining muscle mass... I was always on the other side of the fence, which was a pain also. Even in full training, I had to watch what I was eating, it was always very easy for me to put on some wrong pounds... However I like what was happening on the other side of the fence, those rowers were able to eat whatever they wanted and it drove me nuts. On the other hand, they looked at me and were envious that I was not struggle to keep my lean muscle weight on.

After reading a few books on physiology, I found a pattern of training to maintain muscle mass. Oddly enough, over the years of competition, this type of strength training was never utilized in the competitive rowing circles that I knew. The process is simple. Lift weights at ultra slow speeds. The training effect is felt immediately and the key is not to overdo this type of training. The result is a continuous stimulation of the muscle that keeps rebuilding itself stronger. There is certainly a smart training rhythm to adopt while training full time for rowing competitions. Key is not to undermine the dynamic execution of the stroke at high rates per minute.

Using a static point to film rowing technique works very well.

Hello Rowers,
In this screenshot you can see how handy a static camera point is to record a sculler's technique. With slow motion analysis a very small number of strokes are needed to pinpoint the technical level of a rower and give constructive advice and recommend which technical drills will improve power application and boat glide the most.
Xeno


From the sculler above:

"At first you are skeptical about being coached through video, but the fact that Xeno is there analyzing the video with you makes it seem like you were in the same room. His precision and attention to detail is incredible and has already helped me a lot. I can listen to the comments and watch what he wants me to do since I can see him, and then go out on the water or the erg and directly apply it just like a pre workout talk. And the fact that he is willing to put in the time to make you a faster oarsman is critical in this situation and you start caring about your sculling with more attention."

I love my job,
Xeno

How to row a single scull fast.

[caption id="attachment_804" align="alignnone" width="995"] Single Sculler rowing on flat water[/caption]
Keep in mind that a racing single scull only weighs 14KG. It is therefore crucial that the much heavier athlete scull the boat with absolute finesse. Chronic technical problems are the overuse of small muscle groups during the initial leg drive. Such technical deficiencies can so easily be corrected by explaining the movement to the sculler through a slow motion stroke analysis. The chronic misunderstanding in sculling is that more power DOES NOT lead to more speed. The routine pattern to faster rowing is through using less power and the boat moving faster, then applying more power to attain far superior boat speed.

Great Rowing with Olympic gold and silver medalist Xeno Müller

The best coaching in rowing is available at a click of a button.
Xeno Müller will analyze your rowing technique and author your best training program tailored to your needs and ability.
Join him now.

Rowing on a lovely lake in Massachusetts and coaching via the internet.

[caption id="attachment_787" align="alignnone" width="1150"] Xeno Müller coaching sculler on lovely lake in Massachusetts.[/caption]

I truly enjoy coaching scullers from all parts of the world.  The above picture was taken as a screenshot of the stroke analysis that I provide.  Our sculler used two back stays mounted on the oarlocks.  On one end, he installed the GOPRO camera.  The distance is perfect, because it gives me a full view of the entire stroke.  I can monitor the blade work on the opposite side.  Scullers chose my coaching services between a one time stroke analysis, 30 days of coaching, or a full 3 months of teamwork. Xeno.