Coaching Rowing Indoors and Outdoors

I enjoy posting shots of rowers from around the world.
[caption id="attachment_859" align="alignleft" width="761"] Improving on rower at a time :-) [/caption]
I am the most cost effective way for rowers to improve their rowing skill.

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.

 

Grassroot Fundraiser to Develop US Sculling

 

 

Accelerating Weight loss and Improving Rowing Technique

It is Simple. 

You want to lose weight: follow the slow carb eating method (purposefully not using the word "diet") which is described in the 4-Hour-Body book. As suggested in the book, if you are not interested in anything else, simple read the 150 pages about slow carbs. I lost 27 pounds since May 20th of this year, without being hungry. WITHOUT BEING HUNGRY!!!! Also once a week you can eat whatever you want.


You want to improve your rowing technique: Work with me, send in your rowing footage and a day later you receive the most comprehensive analysis of your rowing stroke you have ever gotten. I point out what is good and not so good.  You will be delighted to get a list of clearly explained exercises which easily correct technical deficiencies and improve your stroke.



Find me at www.xenorowingcoach.com

All the best,
Xeno Müller

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

Xeno Müller Olympic gold and silver medalist as your coach

Xeno Muller

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

Denial... Well, getting with the program is never too late!

Hello Folks,

My strength has always been my motivation to train.  Now, being father of four, and head of a Zoo, fanatic workouts is something in the distant past.  The problem that emerged from all this is that I turned into a beast.  I can literally squish people if I chose to roll over them, "people" being my own children sitting on the couch with me.

I have done diets, some have been more successful than others.  Most seemed to have cost a bit of money.  I also would rebound quite well from the newly acquired low weight.  I fit the profile perfectly, yo-yo-weight-man, I hate it.

About 9 days ago, I spoke to a rower in Canada.  We chatted about fitness business and we both keenly shared that we read the 4 Hour Workweek.  Then, I was told that I should read the 4 Hour Body, which I heard of before, but quite simply was not enough in distress to buy and read.  Ironically, when I spoke to my rowing friend, my distress level reached the boiling point.  My body weight was at an all time high and I medicated my heart burn with baking soda.

Fast forward to today, I am 13 pounds lighter and already feel a lot better.  What changed? I started reading the 4 Hour Body, and implemented the chapter on slow carbs.  No more in my diet was: Milk, white carbs, sugar drinks, rice, bread...., I substituted carbs with lentils and beans, amazing, I never had eaten many legumes, but here they were, being happily consumed by me instead of bread and pasta. 

It is ironic that one is open to change at different times throughout life.  Who knows, had I known of the slow carb diet... a la 4 Hour Body, I would have gone even faster during my competitive years.

Tim Ferris author of the 4 Hour Body

The purpose for this blog entry, is not to shamelessly troll for new business of which I can be guilty of at times.  In the contrary, I would like to simply share great information.  Exercise is great for building capillaries, enjoying endorphins, building stronger muscles and bones, but it is pretty lame for weight loss.  It is true that exercise helps you burn energy of different fat and glycogen, but it is very inefficient and often leads to increased appetite :-0, and in some case a pulled muscle in the back...

If you are like me, give the 4 Hour Body a shot :-)

Xeno

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

Rowing Coach says: 90 day rowing camp | no need to travel! CRASH-B

Do you want to row faster? The simple solution is to join the 90 day rowing camp, no need to travel says Rowing Coach Xeno.

NO matter what type of competition you are getting ready for.  You deserve the best coaching available.  Whether you are a rowing coach or an athlete, Xeno Müller can help you.

Rowing Coach Xeno says: 90 day rowing camp and no need to travel, sounds good? 

Whether you are getting ready for fall races, Crash-B, or summer regattas, you want to make sure that your technique is spot on and that you are training right and eating right.  You invest so much time into rowing and you are working hard.  You deserve the best.

It is therefore extremely important that the training information you have is spot on.  The quality of your training will have a crucial impact on your results in competition.   Don't let the opportunity sleep between your fingers.  Get the most advanced information now from a coach who is known for his technical skill and proven success rate as a rowing coach.

You don't have to worry about travel expenses or time spent at airports and airplanes.  Simply record your training and share it with Xeno online.  You will receive a complete commentary on your rowing skills and a training program to follow.  You can discuss your progress as you follow the program.  Use the six digital analysis during the 90 rowing camp.  Results vary BUT you will row faster!

Don't be fooled, hard work lays ahead, but it is smart training, none of that 10 X 500 garbage and do as many intervals as possible till you drop unconscious.  This is a recipe for disaster.

With Xeno you will enjoy seeing you aerobic capacity improve.  Your mitochondria count will go up and your lactate tolerance will go through the roof.  Imagine how awesome it is going to feel when you are in your third 500 meter and instead of dying you actually start pushing harder and looking forward for your final sprint!  Does this sound impossible, worng?

It is POSSIBLE!

©October 2012 Xeno Müller, Costa Mesa, California 92627, phone: 949-400-7630

 

Why did I win the Olympic gold medal in the single scull.

Why did I win?

I weighed more than Lange and Porter and certainly the rest of the field.
I was the shortest of the medalists.
I was not the strongest on the erg.

It happened because:

Enormous amount of training, without overtraining.
Simple and effective use of the body coupled with a timely catch and a clean square exit of the blade.

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

Turning 40!

Happy birthday to all of you born in 1972, the year of the rat.

I am turning 40 in August. Wow, I can't believe it.  How is it possible, when I can still remember turning 28 and how fit I felt when I competed at the Sydney Olympics?  These last 12 years went by in a flash.  Before, I could remember all the different years, because of the venues I traveled to as an athlete. It all ended in 2001, noooooo! 

Difference in technique, what brings Olympic gold and what does not.

 From slowest

 

To faster

To fastest. Olympic gold, Olympic record, 6:44.85

The key to very fast rowing, winning Olympic gold, and setting the Olympic record, is to have the blade covered with as much body in the stern as possible.  The top two pictures are boats that are scheduled to participate at the London Olympics.  The last picture is of me days before competing at the Atlanta Olympics and setting the new record. 

I know how to train rowers to set the blade.  I always stay positive, I do not use negative language.

La clave para remar muy rápido, ganar el oro olímpico, y establecer el récord olímpico, es tener la hoja cubierta con el cuerpo tanto en la popa como sea posible. Las dos fotos primeras son barcos que están planificados para competir en los Juegos Olímpicos de Londres. La última imagen es de mí días antes de competir en los Juegos Olímpicos de Atlanta quando estableci el nuevo record.

Sé cómo entrenar los remeros para poner la hoja. Yo siempre mantengo una actitud positiva, no utilizo lenguaje negativo.

Xeno 

www.xenocoach.com to beat everybody else, by using digital commentary of individual's rowing technique.

www.row2go.com to beat boredom on the rowing machine

949-400-7630

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

Virtual Rowing Camp with Olympic Gold and Silver Medalist Xeno Müller

Is your 2K not good enough?  Are you tired of losing?  Does your boat feel sluggish?  Do you need motivation to train over the summer?  Are you searching for better coaching, and proven successful training program?

Look no further!

Join our virtual training camp for the months of June, July and August.

The camp is open to juniors, collegiate, elite, and master rowers.  All participants receive an individualized program to achieve their personal goal, which may be: improve the 2K on the erg, row better and faster on the water to succeed at different national championships or prepare for the fall head racing season.

Rowers need to posses a digital camera and have access to the internet with a broadband connection (DSL, cable)

All individual information is kept private.

Participants upload their digital footage of their training on a weekly basis, which will be commented using slow motion analysis, and specific drills suggested.

Throughout the camp, I am available for discussion at all times.

Cost is $750 for 3 months.

You can write to me at xenogorow@gmail.com or call me at 949-400-7630

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.

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

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. 

Are you a member of a losing rowing team? Do you want to beat the top 1%?

I am your undercover weapon to row faster, much faster.

Whether you are a coach or a rower of a losing team, why not change your odds and start winning. Let me illustrate this from personal experience. Prior to our freshmen class at Brown University, Harvard dominated the collegiate races. Just because I was not a member of the Crimson crew, I was not going to roll over and die. Luckily we had a great coach, Scott Roop, and rowers like Jamie Koven and few similar chaps from U.S. prep-schools. During our winter and spring preparation, my national team coach form Switzerland, Harry Mahon, came to visit us. He taught Scott Roop and my team members how to set the blade and connect to the leg drive. This became the beginning of 5 years of practically undefeated seasons. By the time we were done with our collegiate rowing careers, we had several bags full of shirts from rowers whom we beat. Your team can achieve the same. For this, your coach has to be open minded, and allow an outside adviser like me to view rowing footage of your team. When a coach does not get outside information, his or her coaching eye becomes stale and does not pick up on subtle and gross technical problems. I have NO DOUBT that underdog rowing teams have more heart at any given time than crews that think that they have it all wrapped up. Don't you hate seeing the same 1% winning the gold medals. You must change this. I can help underdog crews go faster, MUCH FASTER, without taking the limelight away from the coach. As a matter of fact, I don't even want to be mentioned at the medal ceremony or awards banquet. Leave me in the shadows of the unknown, I would love it that much more. Doing my undercover job, from home, and directing motivated coaches and rowers into the fast lane, is a dream come true :-).

 Join me at www.xenorowingcoach.com and let's beat the 1% into the ground, and finish them off.

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

When you are an underdog and you start winning.

In 1989, I rowed the single scull for Switzerland at the junior world championship in Szeged Hungary. I knew very little about crew in the United States. I caught myself watching the US junior coxswain give orders to his crew when they got ready to go on the water, setting the boat down, and as they began the pick drill. I loved watching and listening to the commands the coxswain was giving. On the last day of competition I took the shuttle bus back and ended up sitting on row behind

Our rower Matthew won the CRASH-B junior lightweight division

Hello rowers,
Above is a cool clip of our rower Matthew winning CRASH-B.  I first met Matthew 2 years ago.  He was able to push 6:53 for 2k.  After working with him, (him doing all the work, me advising), he ended up winning the hammer last February, by out-sprinting his competition in the final meters, clocking 6:22.1
You can find more information on my coaching at www.xenorowingcoach.com.

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

When rage drives you to Olympic Gold

En route to 6:44.85 current Olympic record and Atlanta Gold.

It is a few years back, the year after my father's untimely passing.  I did not win the national selection regatta in the single scull, I came in second behind Ueli Bodenman.  For the first time in my international rowing career, I had to compromise on how I was going to compete at the world championship

The year was 1993.  As a collegiate rower we had an amazing season racing our Brown varsity 8.  We completed a two year undefeated run, including winning the Ladies Plate at the Henley Royal Regatta.  But unlike the Olympic year before, I was not able to bring sculling and rowing the eight under one roof.

After 6 weeks of intensive training in the double scull, soul searching, and questioning my existence as a rower, we finished the world championships in 8th place.  I was not happy.  A few hours after our final, I stood at the base of the grandstand, approximately 150 meters from the finish line, and waiting for the final of the men's single scull to come through.  There I stood, with a storm of mixed emotions ripping through my chest.  My throat started knotting up.  I thought of my father.  I thought of my great Olympic run the year before.  I remember doing a 1000 knee bends in the forest as a junior.  I was meant to be racing my single scull, right there on the race course which I was observing as a SPECTATOR.  How could I have let this happen?  From a state of mixed emotions, one emotion started rising like a tidal wave... RAGE.

Suddenly, my rage changed into a weird sense of helpless observer, who had a hard time believing that his idol, the German Terminator, was being beaten.  Porter, Lange, and Chalupa entered their final 750 meters and were in a dogfight for gold.  Chalupa had the lead and lost it to Porter.  To my complete astonishment, my childhood hero, Thomas Lange, did not win.  Victory went to Derek Porter a tall lean Canadian.  He was the one capable of beating Thomas Lange.
Here is the link to the 1993 final.

Left to right, Vaclav Chalupa, Derek Porter, Thomas Lange, the next day I met Derek.

The next day, I watched the rest of the finals.  As I made my way to the shuttle, I felt a huge relief. Finally, I was taken away from a place that brought so much grief and anger to me.  Little did I know that a new personal chapter in Olympic determination was about to begin.

Steps before boarding the bus, I spotted Derek Porter, who still wore his gold medal around his neck.  I was excited to congratulate him, because he helped solve the problem of how to beat an idol, even if it was my idol.  I stretched out my hand and said: "Derek, congratulations for winning, and you beat Thomas Lange.  Finally, someone could beat him, and you are the one who did it, it was incredible."  When I said those words, I wore my heart on my sleeve.  "Yeah, thanks," was his response and kept on walking.   I felt rejected.  By instinct, I turned into a first impression character judge, which is truly unfair to Derek.  The vibe I picked up from how he responded, fueled my passion for competition and my view of Derek immediately became subjective and thus I felt that he had an air of superiority that to me spelled out: I am superior to you and anyone else for that matter.

My view of his passive response to my "groupie-ish" behavior hurt me deep down.  Without knowing it, Porter, arguably, committed the greatest mistake in his single sculling career.  As the saying goes, "don't look down to people who look up to you." That day, I was the one looking up to him.  It was that moment in my life, as a single sculler, that the final gold medal ingredient found its way into my racer-brain which galvanized my Olympic determination.  I took a deep breath, balled my fists as hard as I could.  I felt my entire body tightening up as if I was going to be shot at with a canon ball.  Aggressive energy started to flow through my veins and just like that the rage of the day before became RAGE of victory.

As soon as I returned to Brown, I started training on my own.  I did thousands of bench rows, squats, lat pull downs, horizontal rows, miles on the erg and water.  Not one day would go by without me thinking at least twice about that fateful encounter.  Not one day would go by without me thinking of my father who did not live to see the day I would win gold.  My Olympic goal was set straight in front of me, like a sight on a target.  I was on board of an unstoppable freight train, bound to smash a record on Lake Lanier.

At the world championship in 1994 and 1995, I denied Porter entry to the final. At the 1996 Olympics I overtook him in the last 250 meters to win gold and set the current Olympic record.  In 1998, I won silver and I don't remember where he ended up.  In 1999, I won another silver, he got bronze.  In 2000, I was dying in the last 500 meters, but it was over my dead body that  Porter was going to beat me.  I won silver and he came in fourth.

Since, I have mellowed out a lot, and for the sake of my wife and four children, I am very happy about it.

From left to right, Derek Porter, Xeno Müller, Thomas Lange 1996 Olympics

(Derek, if you read this, in no way do I want to portray you as someone you are not.  At the time, I had a lot of personal challenges I had to meet, and the circumstance of our encounter was so unplanned.  I am certain that you are a great person.)

 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. 

Link to the Olympic final of 1996 

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

CRASH-B y Row2K muestran problemas técnicos “en masse “

Remera en primer plano tiene problemas técnicos, mientras la segunda remera muestra una mejor posición-

Problemas técnicos a considerar: Probablemente ha oído hablar de “la manera correcta de

remar”, sin embargo al ver alguien remar frente a uno, posiblemente se sienta algo intimidado

en tratar de corregirle la remada. Como se puede ver en esta foto, muchas veces se encuentra

gente que esta combinando el empuje con la jalada. Los brazos se quiebran durante el empuje de

las piernas mientras la espalda esta cerca de alcanzar el ángulo del final de la remada. Tampoco

es inusual detectar varios empujando con la punta de los pies o finalizando con la rótula del

pié. Este tipo de atletas acaban siendo víctimas de una falta de soporte de la espalda baja. Sus

codos apuntan hacia el piso, con las muñecas en un ángulo de 90° a sus antebrazos. La espalda

esta cerca del piso mientras el mango del ergo es jalado a la altura superior de los pectorales. En

estos casos es muy raro ver que las rodillas están completamente estrechadas, pero en cambio

se encuentran levemente flexionados con los cuádriceps no aplicados. Esta posición final lleva

al remero a regresar el mango…. la espalda, y las rodillas a la toma, todo al mismo tiempo. De

esta manera el musculo flexor de la cadera es mal utilizado para levantar las rodillas, lo cual deja

totalmente fuera de uso al tendón de la corva. La preparación de la parte superior del cuerpo

se retrasa en comparación al tiempo en el que las rodillas se levantan. Esto provoca una parada

de las rodillas en el momento de la compresión máxima y esto lleva a alargar el cuerpo superior

y la extensión de los codos para alcanzar con el mango la máxima cercanía a la rueda de viento.

Consecuencia de esto es que en la remada se contraigan los brazos con una apertura prematura

de la espalda, dejando el empuje de las piernas en un segundo plano.

Abajo tenemos más fotos con las cuales podemos ilustrar lo que describo arriba.

Si eres uno de los remeros en estas fotos, no te sientas avergonzado porque el 99% de los

remeros que han participado en el Crash-B comparten tu técnica. Estoy seguro de lo que afirmo

porque sé de la experiencia personal el desconecte mental que tienen los entrenadores entre lo

que es remo en agua y remo en máquina.

Esta foto ilustra muy bien la remada descripta arriba. Además no entiendo bien que es lo que está pasando con el pié derecho.

Este es un clara quebrada anticipada de brazos, lo cual retrasa el empuje de piernas, el cuerpo se levanta anticipadamente, mientras que el talón de los pies aún no ha conectado la pedalina.

En la derecha el remero se encuentra en la recuperación mientras el de la izquierda esta jalando. La simetría individual es totalmente defectuosa. La forma de ver quien esta jalando y quien está en la recuperación está en las características de la cadena. Tensa en la derecha y suelta en la izquierda

Esta foto no la elegí precisamente por los dos primeros remeros. La mayoría de las fotos tomadas por row2k son de la fase de jaleo por lo cual es difícil encontrar fotos de la fase de recuperación. Echen un vistazo al remero de más a la derecha. El se encuentra en la recuperación combinando todas las partes de su cuerpo para moverse a la toma. Este tipo de remada va a crear un aventón en un bote de conjunto. El atleta en el medio tiene una apertura anticipada de la espalda , está quebrando los brazos al mismo tiempo el ángulo de su cuerpo ya está en posición vertical con lo cual no deja nada para conectar en el último cuarto del empuje de piernas. El joven del frente está rodeando el mango con sus puños con lo cual reduce la habilidad de maximizar el largo efectivo de los brazos en la toma y la sacada.

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

CRASH-B and Row2K showcase technical problems "en masse."

Rower in the foreground has technical problems, whereas second rower shows a better hang.

Technical issues to consider: You may have heard about "the proper way of rowing" however when you see somebody row in front of you, you may find the task of correcting a rowing stroke a bit daunting. As seen on this picture, very often you find people combining pulling with pushing. The arms bend during the leg drive while the back is close to being in its final finish angle. It is also not unusual to spot many toe pushers, or "ball of the foot finishers." These types of athletes are victim to a lack of support in their lower back. Their elbows point straight down to the floor, with wrists at a 90 degree angle to their forearms. The lay back is almost level to the ground with the handle pulled to the upper half of the pectoral muscle. In such instances it is rarely the case that the knees are fully straight, instead they show a slight angle with a quadriceps that is not engaged. Such a finish position leads the rower to return the handle... the lay back, and the knees back to the catch, all at the same time. In this manner, the hip flexor is wrongly used to lift the knees, which completely leaves out the use of the hamstrings. The preparation of the upper body lags behind in comparison to the timing with the rise of the knees, this creates a stop of the knees at the full catch compression and results in a reach of the upper body and elbow extension to get the handle as close to the flywheel as possible. This leads to an early contraction of the arms with a premature opening of the back, putting the leg drive in a secondary position. Here are more pictures I found to illustrate what I am describing above.

If you are one of the rowers in these pictures, feel no shame, because 99% of the rowers who took part at CRASH-B share your technique.  I am confident of my statement, because I know from personal experience the disconnect that exists in coaches' minds between water rowing and erging. 

This picture illustrates well the above described rowing stroke.  Also I am not quite sure what is going on with the right foot.

This is a clear early arm draw, which puts the leg drive on the back burner, the upper body is opening early, while the heel has not yet connected to the foot board.

On the right, the rower is on the recovery, while the left rower is in the drive phase.  The individual symmetry is totally lacking.  Key to noticing who is driving and who is on the recovery is the characteristic of the chain.  Tight on the left, floppy on the right.

This picture I chose not necessarily for the first two rowers.  Most of the pictures taken by row2k are in the drive phase so it is hard to find shots on the recovery.  Have a look at the rower all the way to the right.  He is on the recovery, combining every part of his body to move to the catch.  Such a rower creates a rush in a team boat.  The fellow in the middle has an early opening of back, is breaking the arms at the same time, and the angle of the upper body is already at vertical which leaves nothing to connect in the last quarter of the leg drive.  The young rower at the forefront is gripping the handle in his fist reducing his ability to maximize his effective length at the catch and at the finish. 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.

Our rower Matthew won the Hammer at Crash-B!

Congratulations Matthew for winning the CRASH-B Sprint, Indoor Rowing World Championship, in the junior lightweight division in 6:22/2K

2 years ago Matthew tested 6:53/2K, with hard work and smart training he achieved a very tough result.

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

If rowing is your sport, this book is a must read, Olympic Obsession :-)

 I am currently reading this book. It is fantastic and TIMELESS. The second chapter is about my own Olympic coach, Harry Mahon. With the KINDLE app anyone with a smart phone can read this book anywhere, it is so cool. Perfect to read as we get ready for the 2012 Olympics.

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

How I met the bench row, a key component to Olympic gold

First day of rowing January 198

I was 13 and a half when I started rowing in Fontainebleau, France.  As a "cadet" rower, we were asked to join the Friday evening strength training session.  The weight room was part of an athletic complex across the street of a famous business school called, Insead.  This school attracted well accomplished US rowers such as, Alyson Townley, Chris Carlson, C.B. Sands-Bohrer, Anne Marden, and John Marden.  This early US rowing interaction presented me with the opportunity to hold Anne Marden's freshly won Olympic silver medal from the Seoul Olympics in my young hand.  It was amazing how big and heavy the medal was.  As I held it,  I remember looking at it long and hard which gave me the impression that the medal grew larger in my hand.  Then a voice inside of me said: "Xeno, you can achieve this, but it is going to cost you, you will suffer."  I tightened my jaw and knew that I was in it for the long haul.

My dad and I the year before Brown

As a young teenager I was a fan of movies such as Rambo, Rocky, Commando, the Running Man and a few others staring these actors...  I wanted to be as buff as Stallone and Schwarzenegger.  Even my father and grandfather enjoyed telling me that a strong body is important in a young man's life and beyond.  So it was no wonder that I was given a piston rowing machine and a punching bag for Christmas the year before I started rowing on the water at the Club D'Aviron Fontainebleau Avon.  When I first set foot in the gym that Friday evening, all I saw were free weights, a couple Smith cages, and monkey bars...  The elder rowers told us to grab four benches that were stacked along the concrete wall.  I had no clue what we were going to do with them.  Maybe we were going to sit down and talk about what we were going to do.  We were told to place three benches parallel to each other and the fourth bench was set on top.  Then an Olympic bar was placed underneath the top bench and I was told to lay belly down and grab the bar and start pulling.  The date was February 15th, 1985.

Shortly before driving to Sydney from Murwillumbah

The company of the bench row lasted 19 years from that evening on.  I did bench rows in Fontainebleau, Zurich, Sarnen, Providence, Boston, and Newport Beach.  There is no doubt in my mind that this specific exercise brought a huge amount of torque to my sculling and sweep rowing stroke.  I excelled at the French national bench row test, which consisted on how many bench pulls with 40kgs one could do in 6 minutes.  Years later, I laid there in the gym of the Newport Aquatic Center, my stopwatch already running and placed on the ground right below me, my finger tips hooked around the bar. As the stop watch reached one minute, I began pulling at a deafening pace, literally, because at the end of every pull the Olympic bar hit the metal frame creating a loud bang.  I thrived on that ear piercing sound.  I felt rage, I was in my element, my mind was screaming to go faster, harder, I wanted to tear everything apart so that my my opponents would get destroyed, they shall regret having chosen to race the single scull.  The metallic banging reminded me of a sledgehammer.  As I progressed through the six minutes, I increasingly felt my lat muscles pulsate with every draw.  My arms became twice as big.  Sweat dripped off my forehead onto the floor.  I kept counting, I wanted to go farther than 240, which meant an above 40 strokes a minute pace. I kept ramming the bar against the bench.  At one minute to go, I demanded that my body released every ounce of energy for the final sprint to complete the six minutes of hell, or was it heaven...  That day I pulled my absolute best, 248 draws at age 28, a month and a half before the Sydney Olympics.

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. 

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

How to enjoy rowing more, row faster, row safely, join us.

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.

Chronic issues on the water with boats and technique.

Hi Rowers and Coaches,

Yesterday as I was communicating with a couple rowers over the internet it occurred to me that I ought to write about chronic problems that I encounter and hear about of technique and rigging issues, here goes:

This is not good enough of a hang either :-)

Scullers and sweep rowers seem to be chronically rigged too far into the stern, which forces an insanely uncomfortable lay back.  This leads to washing out of the blades at the finish and contributes to a sore lower back.  The biceps are overdeveloped and the latesimus dorsalis underdeveloped. The finish posture leads to a bunched up recovery where arms away is combined with a forward body angle similar to the hunchback of Notre Dame, and a skyward tug of the knees which is solely the result of contracting the hip flexor, totally leaving out the far more important hamstrings.  The movement of the seat arrives too early to the end of the track which stops the knees and allows a lurch of the upper body which leads to a drop of the handle height, a late squaring and skying of the blade.  In a women's  eight, the shoes are usually set too low making over-compressing of the knees likely and perpetuating the lurch at the catch.  The leg drive tends to be shortened through the steeper angle at which the legs are at extension because of the low foot board position and over-sized shoes.  Men in sweep and in sculling are rigged too low, while women are rigged too high.  In sweep rowing, the inboard handle is either too short, or the span too wide.  The sculls and sweep oars are held in fists instead of fingers creating blisters in the palm of the hand.  Shoulders during the drive look like they are attached to the rower's earlobes.  That catch occurs when the boat sits deep in the stern instead of when the hull comes out on its own buoyancy. During the drive the notion of hanging of the leg drive is fuzzy.  Hanging does not mean contracting muscles above the hip joint while pushing with the legs.  Heels come off the foot board at the finish creating and perpetuating the lack of support in the lower back and the lack of use of the hamstrings to lever the swing of the upper body against the last quarter of the leg drive, which is the most powerful angle, but also the shortest distance the seat travels, creating a drop of the knees indicates the loss of connection between leg drive and upper body swing.  Catches are performed with an early opening of the back, clearly showing that the knees/legs are not the primary driving force of the rowing stroke.  Arms are used in similar manner as a squirrel holds an acorn, which slows down the extension of the legs and uses up the draw too early in the stroke which then prevents a supported finish position.  Foot boards are usually too flat instead of too steep.  Larger junior teams spend more time lining the boats up than worrying about training at target heart rate and building torque.  Junior teams tend to train too little at the aerobic zone, and too often at and above the anaerobic threshold.  Such training leads to injury, mental and physical plateau, an angry coach, because the team is not improving, a dislike of returning to the boathouse, low self esteem.  Coxswain are the most underrated assets in a boathouse.  If the coach new how to coach, the coxswain would make the coach's life a living dream.  Coxswains feel boat and hear what the team is saying without the coach hearing it.  The coach is to a crew what a five star general is to an army, therefore the coxswain is a four star general. 
Ok, got to quit I have a couple stroke analysis to do.
You can find me on www.xenorowingcoach.com and @rowingadviser on twitter.  You can row with me at www.row2go.com.
Happy February and know that I am certain that you can go 20 seconds faster on a 2K if you have never been coached by me or have made it to the national team.

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

A better erg score can save parents thousands of dollars in tuition cost..

Are a parent of a high school student who loves to row?  You may be in luck or not...

You are in luck, if your child has a good erg score.  A good erg score, a.k.a. fast 2K on a Concept2 rowing machine, makes rowing coaches foam at the mouth.  If your child is a girl with a good score, you could get thousands of $ off tuition through a rowing scholarship.  For the boys it is a little different.  Men's crew at the University level does not receive funding from the athletic department because of title IX.  However,  a good erg score for a male rower can get him into a great rowing university.  The better the 2K the more likely a H.S. student is to be recruited for a university crew program.

If your child's erg score is not good enough yet... you are in luck, because I can help you.  If your son or daughter is determined to put in the rowing meters, I can help lower the erg score by twenty seconds depending on how much time is left before applying to a university.

Through superior internet speed, helping rowers worldwide, has become the main part of my coaching business.  I receive rowing clips on a daily basis.  These excerpts are between 45 and 60 seconds long, taken at 90 degrees, full side view.  I complete a slow motion stroke analysis by carefully explaining and graphically illustrate the strong and weak points of a rowers technique.  I then explain which technical drills need to be done to improve power application.  Each analysis comes complete with a one month training program. 

Your child's rowing stroke improves dramatically without pain. 

With today's tuition cost averaging $28,000 per year it is an absolute must to utilize a professional stroke analysis, by one of the most successful rower and coach in history.

Learn more at www.xenorowingcoach.com

Sincerely,
Xeno Müller
Olympic gold and silver medalist, Olympic record holder.

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

What, my rest is already over?

I coached a junior today.  We did rowing specific resistance work. Without getting into the detail of the workload, a new blog topic came to me:  Why stress over rest when the pieces are hard enough.

Five days before the Olympics

Once I quit my competitive career and began to coach privately, I started hearing from rowers' hellish stories of interval training with little to no time to rest between pieces.  The first few times I heard of these brutal beatings I exclaimed by saying how sorry I was about being subject to such senseless abuse and that it must be hard.  Then after hearing such tales over and over, I started growing a thicker skin and simply responded, by saying: "This type of training leads to nothing else but physiological plateau, mental burnout, technical stagnation, and injury; your coach should be beaten (figuratively speaking) and drug behind the coaching launch (also figuratively speaking) for the amount of pain he or she puts you through."

Hard pieces are meant to teach the athlete to move the boat as efficiently as possible through the water no matter what level of pain is felt.  Therefore giving a break between pieces that is "too" short sabotages the ability to find maximum efficient speed.  Some coaches will argue that the shorter break brings more stress to the rower or crew and makes finding maximum speed in the boat even harder.  Yes.., but what does the rower or crew get out of it when they are barely conscience of their movements... the experience of living with pain and keeping the body moving.  Well that does not make you win races...

I follow the 100%+ method.  No matter how hard or long the pieces are, the rest time is of same length if not more depending on physical distress.  My goal as athlete was always to execute my pieces with the best possible technique and greatest aggression.  I made sure that I kept full control over the boat and that the blades were set in the water as the hands moved to the stern.  It was crucial for me to feel the draw of my hamstrings as I moved the foot board back to my seat.  Thanks to the appropriate rest between pieces, I was able to deliver a sound accelerating stroke, a single scull gliding on the water like a skate on ice with puddles quickly passing the stern.

Xeno
I coach rowers worldwide on www.xenorowingcoach.com and make it easy for others to use their rowing machine at www.row2go.com.

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

Mens eights final Sydney 2000 olympic regatta.mpeg

Harry Mahon, one of two coaches of the GBR 8+, was my coach. This eight is a beautiful demonstration of how much technique matters. No eight has yet achieved such perfection. Harry Mahon is awesome, rest in peace Harry.

Xeno Muller

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

Lange Training Film 2 XOlympic gold medalist and bronze medalist

I found a gem of technical analysis. Thomas Lange was my idol, although the goal was not to row like him, his toughness is what I wanted to emulate. Great athlete he is.
Xeno Muller

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

Some common mistakes when training for endurance competitions.

Hello rowers and endurance athletes.

Congratulations and thank you for illustrating my first point I am about to make on personality of an athlete or coach.  Through your active search, you found me and this article, because you are in search of greater aerobic capacity for either yourself or people you train, which in turn describes you as a motivated individual.

1996 Olympics, Derek Porter, Xeno Muller, Thomas Lange, Olympic record 6:44.85

Do rowers and coaches know when to slow down?

In order to achieve maximum results from training, the mind and body need to be in harmony.  From personal experience as an Olympic gold/silver medalist and coach I have noticed that athletes too often forget to look for the connection between the two.  Such disconnect can be caused from guilt and competitive paranoya of the "what if I don't train..."  Athletes are guilty of this as much as coaches.  Coaches who don't understand the importance of limiting hard workouts and neglecting to observe the rowers demeanor during and outside of the workouts, fall into a situation in which more injuries appear and morale of the crew becomes gloomy.  Slowing down is not in the nature of motivated people it must therefore learned and accepted in order to improve fitness.

Believing that achieving new personal bests is mainly caused when the mind gets stronger... another problem.

I have heard it many times from club and university rowers.  As training "progresses" coaches chose to test their crew members to confirm that their training plan delivers better 2K, 6K, and more boat speed.  Some of these coaches also tend to favor harder workouts instead of aerobic training sessions.  When too few personal bests are recorded the coaches' answer are more high intensity training with team meetings denouncing that the crews are not pushing hard enough and that it is a matter of getting mentally tougher to sustain more pain.  For rowers with less coaching interference a similar situation exists.  All-out-effort-self-testing becomes a form of security blanket.  Unfortunately the blanket is sometimes used in moments of doubt, for example when coming out of sickness such as the flu.  In such cases the test which ought to show improvement ends up informing the rower of how much the illness impacted their fitness.  More often than not, the result of the test is less than satisfactory and leads the rower down a path of self-doubt mixed with impatience that lead to harder workouts, because of the idea lost time from being ill needs to be made up.

 "No pain, no gain, no Spain."  Learn from other endurance disciplines, look outside the box.

This was a headline in Sport Illustrated back in 1992 as the world was preparing for the Olympics in Barcelona, Spain.  Rowing is known to be one of the toughest sports and therefore it is easy to imagine that training has to be filled with intensity and pain.  Many rowers and coaches believe that rowing success comes from going through hell on water and land.  This concept of training is so wrong, it makes me cringe.  My coaches' adopted training methods from different disciplines such as cross country skiing, flat water kayak, cycling, and Olympic weight lifting.  Learning from mistakes and successes of other successful.

Training on Lake Sarnen, Switzerland

Improvement in rowing comes through a carefully mixed training program that gives the athlete enough time to recover from hard workouts and plenty of aerobic mileage to increase the mitochondria count in muscle cells throughout the body and not just the core rowing muscles. Cross training is crucial to avoid chronic injuries, mental burnout, yet extremely beneficial for total body fitness at the molecular level.  As rower, listening to ones body, accepting gut feeling, erring on the side of caution is a better way to becoming a champion.  Coaches need to accept that athletes achieve greater performance through mileage and fine tuning, rather then creating a living hell, where mental toughness is the means to an end.

Now go and puke your gut out at CRASH-B and its satellite regattas.
Xeno, Olympic gold and silver medalist, Olympic record holder.  Row2go, XenoRowingCoach, Digital Workouts.

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