May 25, 2005

I found this on the web.

Xeno Müller

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Xeno Müller (born 7 August 1972 in Zurich, Switzerland) is a Swiss rower and Olympic gold medallist.


His first international appearance was at the 1990 Junior World Rowing Championships - winning bronze in his single scull. At senior level he won gold at the Atlanta Olympics in 1996 and silver at the 2000 Sydney Olympics - again in the single sculls.


Having lived in the United States since 1992 (and attending Brown University) he was made US resident in early 2004. He then announced he would trial for the US team for the Athens Olympics. However he pulled out just before the trials started saying "When you have three children and a wife and you leave them, then leave them again to go overseas, and you see somebody's head getting cut off ... you start having clouds in your head for why you want to proceed like this, with all the responsibility about traveling, leaving the family, et cetera,".


Achievements


* Olympic Medals: 1 Gold, 1 Silver

* World Championship Medals: 3 Silver

* Junior World Championship Medals: 1 Bronze


Olympic Games

*2000 - Silver, Single Sculls


* 1996 - Gold, Single Sculls

* 1992 - DNS, Single Sculls


World Championships

*2001 - 5th, Single Sculls


* 1999 - Silver, Single Sculls

* 1998 - Silver, Single Sculls

* 1995 - 6th, Single Sculls

* 1994 - Silver, Single Sculls

* 1993 - 8th, Single Sculls

* 1991 - 11th, Single Sculls


Junior World Championships

*1990 - Bronze, Single Sculls


External links


* gorow.com - Xeno's Personal Site

* RowingOne Profile


Müller, Xeno Müller, Xeno

This article was derived fully or in part from the article Xeno Müller on Wikipedia - the free encyclopedia. All text is available under the terms of the GNU Free Documentation License.




Terms of Use | Contact Us


© 2004-2005 Enlexica, Inc. All Rights Reserved.

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

May 23, 2005

Here are the Olympic medal winners in the men's single scull

JAHR GOLD SILBER BRONZE

1900 Henri Barrelet, FRA André Gaudin, FRA Saint George Ashe, GBR

1904 Frank Greer, USA James Juvenal, USA Constance Titus, USA

1908 Harry Blackstaffe, GBR Alexander McCulloch, GBR Bernhard von Gaza, GER und

Karoly Levitzky, HUN

1912 William Kinnear, GBR Polydore Veirman, BEL Everard Butler, CAN und

Hugo Maksimilian Kusik, RUS

1920 John Kelly, USA Jack Beresford, GBR Clarence Hadfield d’Arcy, NZL

1924 Jack Beresford, GBR William Gilmore, USA Josef Schneider, SUI

1928 Robert Pearce, USA Kenneth Myers, USA T. David Collet, GBR

1932 Robert Pearce, USA Williams Miller, USA Guillermo Douglas, URU

1936 Gustav Schäfer, GER Josef Hasenöhrl, AUT Daniel Barrow, USA

1948 Mervyn Wood, AUS Eduardo Risso, URU Romolo Catasta, ITA

1952 Juri Tjukalow, URS Mervyn Wood, AUS Teodor Kocerka, POL

1956 Wjatscheslaw Iwanow, URS Stuart MacKenzie, AUS John Kelly, Jr., USA

1960 Wjatscheslaw Iwanow, URS Achim Hill, FRG Teodor Kocerka, POL

1964 Wjatscheslaw Iwanow, URS Achim Hill, FRG Gottfried Kottmann, SUI

1968 Henri Jan Wienese, NED Jochen Meißner, FRG Alberto Demiddi, ARG

1972 Juri Malyschew, URS Alberto Demiddi, ARG Wolfgang Güldenpfennig, GDR

1976 Pertti Karppinen, FIN Peter-Michael Kolbe, FRG Joachim Dreifke, GDR

1980 Pertti Karppinen, FIN Wassili Jakuscha, URS Peter Kersten, GDR

1984 Pertti Karppinen, FIN Peter-Michael Kolbe, FRG Robert Mills, CAN

1988 Thomas Lange, GDR Peter-Michael Kolbe, FRG Eric Verdonk, NZL

1992 Thomas Lange, GER Václav Chalupa, TCH Kajetan Broniewski, POL

1996 Xeno Müller, SUI Derek Porter, CAN Thomas Lange, GER

2000 Rob Waddell, NZL Xeno Müller, SUI Marcel Hacker, GER

2004 Olaf Tufte, NOR Jueri Jaanson, EST Iwo Janakijew, BUL
Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.

Indoor Rowing News in Florida

Finding his element


He had rowed thousands of miles but had never been in a boat. Would he take to the water or go merrily, merrily back to the gym?


By JOHN BARRY, Deputy Floridian Editor

Published May 23, 2005

photo



[Times photo: Lara Cerri]

Rowing class instructor Ryzinski, standing, who teaches at the City Gym in St. Petersburg, gives some pointers to student Jim Milne, reflected in the mirror.

photo



[Times photo: Keri Wiginton]

Gary Baines, 69, left, an instructor and member of the Tampa Bay Rowing Club, gives Ryzinski a few pointers on rowing in water before he actually tries it.

photo



[Times photo: Keri Wiginton]

Jim Ryzinski, 43, front, who teaches an indoor rowing course, rows for the first time in an actual boat, on the actual Hillsborough River, aided and abetted by John Barry, seated behind, a St. Petersburg Times editor and a student in Ryzinski's class.


Times Staff Writer


TAMPA - Jim Ryzinski is a fish who disdains water. He's passionate about rowing, but has never bent his back to an actual oar in an actual boat surrounded by actual water, shore breeze in his hair, salt spray in his face, sun on his neck.


He has rowed 4.5-million meters and will log another half-million by year's end. That's 3,106 miles, which will almost get you from New York to London.


But he has rowed absolutely nowhere. He has rowed only in rooms, facing walls.


Until now.


* * *


I met Jim Ryzinski at City Gym in downtown St. Petersburg. He showed up in January with seven new Concept2 indoor rowing machines and a strange story.


He was starting classes. But he wasn't really teaching rowing, per se. He was teaching fitness through rowing. He had no affiliation to a crew team or a rowing club. He had nothing against boats, but to him a scull is the same as a skiff.


Jim's a 43-year-old former BMW salesman who has the requisite sunny charisma, plus a dose of infectious, likable zeal. Pretty soon, he had about 35 of us in his classes. At every class he'd ask us, "What's your plan? What kind of row are you going to do today?"


I never knew how to answer that. One row seemed pretty much like another. "I'll just have an any-old row," I'd tell him. "I'll just row like hell."


I might as well have stabbed him with an oar.


* * *


Jim started rowing indoors in 1996, after he hurt his feet training for a marathon. He quickly realized that he didn't miss the sun or wind or even human competition. Getting from point A to point B meant nothing to him. What meant everything were the spinning numbers on the monitors on his machines. They were taking him where he really wanted to go: to a more efficient workout, to numbers that stood as proof that he was fit and getting fitter.


He obsessed over rowing goals.


"My first goal was to row a half-million meters in one year," he said. "The next year my goal was a million meters. My goal for my 41st birthday was to row a marathon - 42,195 meters, the equivalent of 26.2 miles."


The marathon took three hours and four minutes.


* * *


Most of us get through a long, tedious task by thinking about something else. In Jim's class on a Sunday, I tend to think about the pancakes I'm going to get afterward. It's the only way I can stand the monotony.


Jim tries to banish the pancakes. Focus on that monitor, he says, on meters rowed. Focus on time, strokes per minute. Focus on the splits, the minutes and seconds per 500 meters.


I focus. The monitor drearily spins. Zzzz. Meters. Zzzz. Pancakes. Splits. Pancakes.


Soon I begin to focus on something tantalizingly evil:


Could I corrupt Jim?


What if I led this fish to water?


* * *


Jim and I are on a dock at Tampa's Julian B. Lane Riverfront Park. The Stewards Foundation, which supports all forms of water sports in Tampa, has a boathouse there on the Hillsborough River. Inside are a pair of rusty, neglected Concept2 rowing machines. Jim looks them over sadly.


Next to the dock, though, is a racing scull for two that is sleek and elegant and obviously beloved. It was used in the 1976 Olympics in Montreal, says its proud owner, Gary Baines, a pediatric dentist in Tampa.


It's waiting for us.


Jim explains to Baines his indoor rowing regimen. Baines looks blank.


I ask him if he likes indoor rowing machines.


"I don't think anyone does," he says.


Baines gives us a few basic instructions.


Flip the oar blades between each stroke, he tells us. Keep your thumbs over the ends of the oar handles. Keep your knees apart when you bend them.


The gist of it is that we'll be riding a toothpick while looking the wrong way.


It's one of those perfect days in May. There's a cool, cloudless breeze, and a mother dolphin and her little one are jumping just yards away.


For a few minutes, Jim and I look like we're sword fighting with our long oars. He lifts his and the boat tilts wildly one way; I lift mine and it teeters the other way. I've rowed before, but it has been a while. I'm wondering if anyone ever goes under in the Hillsborough and lives to tell about it.


Baines yells for us to lay our oars flat on the water. The boat rights itself. Gingerly, we flip the blades over and slowly pull, and we move. We are rowing, after a fashion.


Jim is yelling, "Whoa, this is GREAT!"


We sword fight some more. Jim's oars are getting caught in his loose T-shirt. We stop. Row. Sword fight. Stop. Row. We fall into actual strokes.


I think we're getting the hang of it. (Baines later describes it as a "a brief shining," implying all else was darkness.)


Meanwhile, Denny Antram, the foundation's vice president, is trailing us in a johnboat. We flash big grins. Antrum is yelling something. Is it congratulations? Then I hear him cry out, "You're going to ram the sea wall!"


* * *


When it's over, Jim is buoyant, thanking Baines. I wonder whether I've turned him, whether indoor rowing might now pale in contrast to this glorious natural experience.


I ask him what was the best part.


The best part, he says, was that there was no worst part. "I thought for sure we were going over. So I'm surprised we did as well as we did."


That wasn't the answer I was looking for. I wanted Jim to say he'd seen the light, literally, that he'd seen sunlight, sea air, a mother dolphin and her baby.


But all he would, or could, give me was this: He'd recommend that everyone in his class try it.


"But for overall general fitness, you get a better workout indoors. The indoor rower is just more time efficient. Let's say you have 45 minutes to give yourself. You have to pull your boat out and get set up. How much of a row could you get in 45 minutes?"


Jim's focused on efficiency. How many calories he can detonate in an hour.


I'm blathering about beauty and nature and the vagaries of time and space.


Stumbling around carrying a skinny boat isn't getting it done for him.


You have to admire the way he has solved this problem in his life - ultimate efficiency. The pleasure for some is the wind and the water. For him the pleasure is all . . . inside.


- John Barry can be reached at 727 892-2258 or jbarry@sptimes.com
Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.

May 19, 2005

Training Program May/June

May 15th through June 15th Training program

Xeno Muller




Monday Row 60’-120’ <2mmol X-train 60’-120’ <2mmol


Tuesday Weights 60’-90’ <5mmol max Row 50’-80’, <2mmol


Wednesday Row 70’-90’ <2mmol Row 70’-80’, Post Sets <2mmol


Thursday Weights 60’-90’ <5mmol Row 80’ <2mmol


Friday Row 60’- 90’ <2mmol X-train 90’, Post Sets <2mmol


Saturday Row 90’ <7mmol X-train 100’, Post Sets <2mmol


Sunday X-train 120’ or rest <2mmol off


Some pointers for the program:

Row: When you row for longer distances, always keep in mind that time spent at the right target heart rate, which is at or below 2mmol of blood lactate, will develop your aerobic capacity. In order to keep longer rows interesting do not hesitate to use technique drills to break up the row. These drills can last up to five minutes. You will notice that your heart rate will rarely drop more than twenty beats below your target aerobic heart rate while drilling the stroke.


Weights: Circuit training is important for a complete development of the muscular system. You will find that such weight training is quite tiring. The circuit comprises approximately twelve different lifting stations. After each round take a quick water break and start over again. Make sure that you drink liquid which contains electrolytes such as “Emergen-C” powder. The Post Sets are here to develop core strength. Pick three large muscle groups and push those muscles three times, fifteen repetitions each.


X-train: Enjoy and keep three goals in mind; develop your aerobic capacity, develop your neuro-muscular system while and have fun using your body differently.


If you are tired, you can either choose to rest or reduce the workout volume.


And at last, stay safe!

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

May 16, 2005

A good quote of the day:

"I am a great believer in luck, and I find the harder I work, the more

I have

of it."

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

May 25, 2005

I found this on the web.

Xeno Müller

Biography Links

Submit Site






Xeno Müller (born 7 August 1972 in Zurich, Switzerland) is a Swiss rower and Olympic gold medallist.


His first international appearance was at the 1990 Junior World Rowing Championships - winning bronze in his single scull. At senior level he won gold at the Atlanta Olympics in 1996 and silver at the 2000 Sydney Olympics - again in the single sculls.


Having lived in the United States since 1992 (and attending Brown University) he was made US resident in early 2004. He then announced he would trial for the US team for the Athens Olympics. However he pulled out just before the trials started saying "When you have three children and a wife and you leave them, then leave them again to go overseas, and you see somebody's head getting cut off ... you start having clouds in your head for why you want to proceed like this, with all the responsibility about traveling, leaving the family, et cetera,".


Achievements


* Olympic Medals: 1 Gold, 1 Silver

* World Championship Medals: 3 Silver

* Junior World Championship Medals: 1 Bronze


Olympic Games

*2000 - Silver, Single Sculls


* 1996 - Gold, Single Sculls

* 1992 - DNS, Single Sculls


World Championships

*2001 - 5th, Single Sculls


* 1999 - Silver, Single Sculls

* 1998 - Silver, Single Sculls

* 1995 - 6th, Single Sculls

* 1994 - Silver, Single Sculls

* 1993 - 8th, Single Sculls

* 1991 - 11th, Single Sculls


Junior World Championships

*1990 - Bronze, Single Sculls


External links


* gorow.com - Xeno's Personal Site

* RowingOne Profile


Müller, Xeno Müller, Xeno

This article was derived fully or in part from the article Xeno Müller on Wikipedia - the free encyclopedia. All text is available under the terms of the GNU Free Documentation License.




Terms of Use | Contact Us


© 2004-2005 Enlexica, Inc. All Rights Reserved.

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

May 23, 2005

Here are the Olympic medal winners in the men's single scull

JAHR GOLD SILBER BRONZE

1900 Henri Barrelet, FRA André Gaudin, FRA Saint George Ashe, GBR

1904 Frank Greer, USA James Juvenal, USA Constance Titus, USA

1908 Harry Blackstaffe, GBR Alexander McCulloch, GBR Bernhard von Gaza, GER und

Karoly Levitzky, HUN

1912 William Kinnear, GBR Polydore Veirman, BEL Everard Butler, CAN und

Hugo Maksimilian Kusik, RUS

1920 John Kelly, USA Jack Beresford, GBR Clarence Hadfield d’Arcy, NZL

1924 Jack Beresford, GBR William Gilmore, USA Josef Schneider, SUI

1928 Robert Pearce, USA Kenneth Myers, USA T. David Collet, GBR

1932 Robert Pearce, USA Williams Miller, USA Guillermo Douglas, URU

1936 Gustav Schäfer, GER Josef Hasenöhrl, AUT Daniel Barrow, USA

1948 Mervyn Wood, AUS Eduardo Risso, URU Romolo Catasta, ITA

1952 Juri Tjukalow, URS Mervyn Wood, AUS Teodor Kocerka, POL

1956 Wjatscheslaw Iwanow, URS Stuart MacKenzie, AUS John Kelly, Jr., USA

1960 Wjatscheslaw Iwanow, URS Achim Hill, FRG Teodor Kocerka, POL

1964 Wjatscheslaw Iwanow, URS Achim Hill, FRG Gottfried Kottmann, SUI

1968 Henri Jan Wienese, NED Jochen Meißner, FRG Alberto Demiddi, ARG

1972 Juri Malyschew, URS Alberto Demiddi, ARG Wolfgang Güldenpfennig, GDR

1976 Pertti Karppinen, FIN Peter-Michael Kolbe, FRG Joachim Dreifke, GDR

1980 Pertti Karppinen, FIN Wassili Jakuscha, URS Peter Kersten, GDR

1984 Pertti Karppinen, FIN Peter-Michael Kolbe, FRG Robert Mills, CAN

1988 Thomas Lange, GDR Peter-Michael Kolbe, FRG Eric Verdonk, NZL

1992 Thomas Lange, GER Václav Chalupa, TCH Kajetan Broniewski, POL

1996 Xeno Müller, SUI Derek Porter, CAN Thomas Lange, GER

2000 Rob Waddell, NZL Xeno Müller, SUI Marcel Hacker, GER

2004 Olaf Tufte, NOR Jueri Jaanson, EST Iwo Janakijew, BUL
Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.

Indoor Rowing News in Florida

Finding his element


He had rowed thousands of miles but had never been in a boat. Would he take to the water or go merrily, merrily back to the gym?


By JOHN BARRY, Deputy Floridian Editor

Published May 23, 2005

photo



[Times photo: Lara Cerri]

Rowing class instructor Ryzinski, standing, who teaches at the City Gym in St. Petersburg, gives some pointers to student Jim Milne, reflected in the mirror.

photo



[Times photo: Keri Wiginton]

Gary Baines, 69, left, an instructor and member of the Tampa Bay Rowing Club, gives Ryzinski a few pointers on rowing in water before he actually tries it.

photo



[Times photo: Keri Wiginton]

Jim Ryzinski, 43, front, who teaches an indoor rowing course, rows for the first time in an actual boat, on the actual Hillsborough River, aided and abetted by John Barry, seated behind, a St. Petersburg Times editor and a student in Ryzinski's class.


Times Staff Writer


TAMPA - Jim Ryzinski is a fish who disdains water. He's passionate about rowing, but has never bent his back to an actual oar in an actual boat surrounded by actual water, shore breeze in his hair, salt spray in his face, sun on his neck.


He has rowed 4.5-million meters and will log another half-million by year's end. That's 3,106 miles, which will almost get you from New York to London.


But he has rowed absolutely nowhere. He has rowed only in rooms, facing walls.


Until now.


* * *


I met Jim Ryzinski at City Gym in downtown St. Petersburg. He showed up in January with seven new Concept2 indoor rowing machines and a strange story.


He was starting classes. But he wasn't really teaching rowing, per se. He was teaching fitness through rowing. He had no affiliation to a crew team or a rowing club. He had nothing against boats, but to him a scull is the same as a skiff.


Jim's a 43-year-old former BMW salesman who has the requisite sunny charisma, plus a dose of infectious, likable zeal. Pretty soon, he had about 35 of us in his classes. At every class he'd ask us, "What's your plan? What kind of row are you going to do today?"


I never knew how to answer that. One row seemed pretty much like another. "I'll just have an any-old row," I'd tell him. "I'll just row like hell."


I might as well have stabbed him with an oar.


* * *


Jim started rowing indoors in 1996, after he hurt his feet training for a marathon. He quickly realized that he didn't miss the sun or wind or even human competition. Getting from point A to point B meant nothing to him. What meant everything were the spinning numbers on the monitors on his machines. They were taking him where he really wanted to go: to a more efficient workout, to numbers that stood as proof that he was fit and getting fitter.


He obsessed over rowing goals.


"My first goal was to row a half-million meters in one year," he said. "The next year my goal was a million meters. My goal for my 41st birthday was to row a marathon - 42,195 meters, the equivalent of 26.2 miles."


The marathon took three hours and four minutes.


* * *


Most of us get through a long, tedious task by thinking about something else. In Jim's class on a Sunday, I tend to think about the pancakes I'm going to get afterward. It's the only way I can stand the monotony.


Jim tries to banish the pancakes. Focus on that monitor, he says, on meters rowed. Focus on time, strokes per minute. Focus on the splits, the minutes and seconds per 500 meters.


I focus. The monitor drearily spins. Zzzz. Meters. Zzzz. Pancakes. Splits. Pancakes.


Soon I begin to focus on something tantalizingly evil:


Could I corrupt Jim?


What if I led this fish to water?


* * *


Jim and I are on a dock at Tampa's Julian B. Lane Riverfront Park. The Stewards Foundation, which supports all forms of water sports in Tampa, has a boathouse there on the Hillsborough River. Inside are a pair of rusty, neglected Concept2 rowing machines. Jim looks them over sadly.


Next to the dock, though, is a racing scull for two that is sleek and elegant and obviously beloved. It was used in the 1976 Olympics in Montreal, says its proud owner, Gary Baines, a pediatric dentist in Tampa.


It's waiting for us.


Jim explains to Baines his indoor rowing regimen. Baines looks blank.


I ask him if he likes indoor rowing machines.


"I don't think anyone does," he says.


Baines gives us a few basic instructions.


Flip the oar blades between each stroke, he tells us. Keep your thumbs over the ends of the oar handles. Keep your knees apart when you bend them.


The gist of it is that we'll be riding a toothpick while looking the wrong way.


It's one of those perfect days in May. There's a cool, cloudless breeze, and a mother dolphin and her little one are jumping just yards away.


For a few minutes, Jim and I look like we're sword fighting with our long oars. He lifts his and the boat tilts wildly one way; I lift mine and it teeters the other way. I've rowed before, but it has been a while. I'm wondering if anyone ever goes under in the Hillsborough and lives to tell about it.


Baines yells for us to lay our oars flat on the water. The boat rights itself. Gingerly, we flip the blades over and slowly pull, and we move. We are rowing, after a fashion.


Jim is yelling, "Whoa, this is GREAT!"


We sword fight some more. Jim's oars are getting caught in his loose T-shirt. We stop. Row. Sword fight. Stop. Row. We fall into actual strokes.


I think we're getting the hang of it. (Baines later describes it as a "a brief shining," implying all else was darkness.)


Meanwhile, Denny Antram, the foundation's vice president, is trailing us in a johnboat. We flash big grins. Antrum is yelling something. Is it congratulations? Then I hear him cry out, "You're going to ram the sea wall!"


* * *


When it's over, Jim is buoyant, thanking Baines. I wonder whether I've turned him, whether indoor rowing might now pale in contrast to this glorious natural experience.


I ask him what was the best part.


The best part, he says, was that there was no worst part. "I thought for sure we were going over. So I'm surprised we did as well as we did."


That wasn't the answer I was looking for. I wanted Jim to say he'd seen the light, literally, that he'd seen sunlight, sea air, a mother dolphin and her baby.


But all he would, or could, give me was this: He'd recommend that everyone in his class try it.


"But for overall general fitness, you get a better workout indoors. The indoor rower is just more time efficient. Let's say you have 45 minutes to give yourself. You have to pull your boat out and get set up. How much of a row could you get in 45 minutes?"


Jim's focused on efficiency. How many calories he can detonate in an hour.


I'm blathering about beauty and nature and the vagaries of time and space.


Stumbling around carrying a skinny boat isn't getting it done for him.


You have to admire the way he has solved this problem in his life - ultimate efficiency. The pleasure for some is the wind and the water. For him the pleasure is all . . . inside.


- John Barry can be reached at 727 892-2258 or jbarry@sptimes.com
Xeno Muller, Olympic gold and silver medalist, indoor rowing, rowing technique.

May 19, 2005

Training Program May/June

May 15th through June 15th Training program

Xeno Muller




Monday Row 60’-120’ <2mmol X-train 60’-120’ <2mmol


Tuesday Weights 60’-90’ <5mmol max Row 50’-80’, <2mmol


Wednesday Row 70’-90’ <2mmol Row 70’-80’, Post Sets <2mmol


Thursday Weights 60’-90’ <5mmol Row 80’ <2mmol


Friday Row 60’- 90’ <2mmol X-train 90’, Post Sets <2mmol


Saturday Row 90’ <7mmol X-train 100’, Post Sets <2mmol


Sunday X-train 120’ or rest <2mmol off


Some pointers for the program:

Row: When you row for longer distances, always keep in mind that time spent at the right target heart rate, which is at or below 2mmol of blood lactate, will develop your aerobic capacity. In order to keep longer rows interesting do not hesitate to use technique drills to break up the row. These drills can last up to five minutes. You will notice that your heart rate will rarely drop more than twenty beats below your target aerobic heart rate while drilling the stroke.


Weights: Circuit training is important for a complete development of the muscular system. You will find that such weight training is quite tiring. The circuit comprises approximately twelve different lifting stations. After each round take a quick water break and start over again. Make sure that you drink liquid which contains electrolytes such as “Emergen-C” powder. The Post Sets are here to develop core strength. Pick three large muscle groups and push those muscles three times, fifteen repetitions each.


X-train: Enjoy and keep three goals in mind; develop your aerobic capacity, develop your neuro-muscular system while and have fun using your body differently.


If you are tired, you can either choose to rest or reduce the workout volume.


And at last, stay safe!

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

May 16, 2005

A good quote of the day:

"I am a great believer in luck, and I find the harder I work, the more

I have

of it."

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