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Strength Training for Rowing and a Few of Its Benefits Throughout my career, I supplemented my rowing workouts with strength training in the gym. There are many different exercises athletes can choose to strengthen their bodies as well as their minds, some being more...
It is Online Rowing! A full-body workout, low impact, and gentle on the joints. Rowing is awesome for fitness, strength, and a happier, healthier lifestyle. My name is Xeno Muller, Elite Rowing Coach, Olympic gold and silver medalist, 3-time Olympian. Besides...
Rowing is part of my lifestyle, can it be yours? I love coaching individuals and help them reach their rowing dreams. For many high school rowers, elite coaching is the solution to drastically improve their erg score. A faster erg score, the “SAT of Rowing,” helps...
Everyone wants to have a better erg score, here are my tips: With the right information, improving the erg score is much easier and faster! Below is a short list and a link to a more detail. You need a workout plan to help you erg and stay motivated. The plan will...
New Look! I hope you will enjoy the remodeled website as much as I will. Xeno
URGENT! College Recruiting Information: Female high school rowers need to be trained differently then their male counterparts. WOMEN NEED TO TRAIN DIFFERENTLY THEN MEN. Years of analysis and experience show that successful junior women rowers are coached differently...
Do you want to row? Would you like to row more? Do you need motivation to row? If you answered yes, I have something awesome for you. In my spare fitness time, I row for fun and run workouts! Let’s row together! Follow this link: row2go.elite-rowing-coach.com and join...
Starting immediately, I am making my newest coaching program available. US boarding schools are in the process of canceling their entire spring rowing season. My coaching program helps high school rowers, who want to get recruited to their dream school, improve their...
I started working with Xeno Muller during my novice year. At the time, I was already a Junior and had a lot of catching up to do to be a strong rower for my age. Working with Xeno, helped transform my stroke into one of the best technical strokes on my team. Xeno also...
Being a lightweight on a team dominated by heavyweights was hard. After pulling a 7:40 2k Sophomore year and getting cut from my high school crew I started having doubts about rowing. I started training with Xeno and he showed me how a scrawny 155 lb lightweight could...
"Luke Gheen here. Just wanted to stay in touch. I continue to use your rowing videos 5-6 days a week and love them. Not sure if you can see me on there; I use my cell phone to watch them. I've tried to leave comments and they show up as anonymous. The regular rowing...
How Elite Coaching can help high school rowers get recruited to a college rowing program and bring long lost harmony back into family life. As a high school rowers, do you find that you are not improving fast enough? As a parent of a high school rower, are you...
Retina Burning and Weaponizing are two of my favorite analogies when I watch and coach rowing. When I watch a rower, it only takes a split second for me to see how their stroke can be made more efficient. During that instant, my "retina gets burned" so to speak. Of...
I was never the biggest or strongest, but I was taught how to use my legs efficiently and when to set the blade. The Elite Coaches I had the fortune to work with were incredible technicians. I have them to thank for getting recruited to Brown University and all my...
ELITE COACHES changed the course of my life when I was a junior rower. You can learn more about them in my Elite Coaching Family Tree video HERE. At the time, I did not quite realize how valuable their coaching was. I thought winning was simply happening because of...
It is this time of year again, when recruits get their official letters. Many international recruits got theirs. Below is an article just about that. Simply put, competition is stiff for US high school rowers to get recruited to college rowing programs. Watch my short...
A page from Discipline Equals Freedom: Field Manual by Jocko WillinkMotivation and self discipline are primary ingredients for building a successful career/life in pretty much anything the world has to offer. Over the years, the right coaches channel self discipline...
Through Elite Coaching I was able to get recruited to Brown University, stay undefeated in the varsity and win Olympic gold and silver in the men's single scull.Today, I enjoy helping rowers achieve their full potential as high school rowers seeking to get recruited...
Like all sports, rowing is made available across the country through volunteer and amateur coaches. This continues to enable people to find a sport they are passionate about. In rowing, these amateur coaches have not experienced rowing at the highest level. They have...
With Elite Coaching you can have the technique that maximizes your potential, the training that brings you in the top 0.5%, and the mental coaching that gets you to the gold medal. It is never too early to start. Not only can you be the fastest in your club, go to...
Do you think that you have to be the tallest, or strongest to get the 2k score to realize your dream? Are you relying upon your local rowing coach to get you there? Most high school rowers mistakenly think that obtaining the 2k erg time which their coach says that...
As part of my private elite coaching, I run a daily confidential blog for rowers and their parents. I summarize specific subjects that stand out the most and blog about them. It is a great way to share information about rowing beyond an individual’s primary technical...
This is not my usual blog entry since it is not about competitive rowing 🤭 directly, (I will explain later.) I just returned home from a lovely nature excursion along the Orange County Coast between Laguna Beach and Crystal Cove State Park. The air was crisp and the...
I have bad news for you. Most club high school rowers lose even more erg speed in spring. This is a huge problem for rowers who seek to get recruited to college. Among many reasons, there is one that stands out: Club coaches care more about rowing on the water. Your...
A lot of high school rowers love their coach, but they don’t see their 2K improve at a rate that will get them recruited to college. Alternatively, a lot of high school rowers fear their coach and still don’t see their 2K improve fast enough. Whether the allegiance is...
They know not to train. They know how to self-coach their technique. They know what to eat. They know how to cope with stress. They know what the training program is. They know it is OK to ask questions. They know which strength exercises are not conductive for faster...
https://youtu.be/hx_XWQqvK4w
When we see it we marvel about it: 1. Why does the oar bend? When a rower applies power against the footboard and engages the body in moving the boat, the oar bends, because the force of the oarlock pushes in opposing direction to the force on the handle and...
Just last night, I was talking to a parent of a high school rower. Through the conversation I learned that their son is extremely strong for his body weight. My mind was blow, when I learned that he can deadlift more than twice his body weight for 8 repetitions...
Technique is critical to improving erg scores and increase speed on the water, especially during springtime when most club rowers see their erg scores slow down. Last weekend, I coached a young rower live via FaceTime. It was a great first session. I learned that his...
Getting recruited to college, is a life changing experience. Elite Coaching got me recruited to Brown University. While racing for Brown, we stayed undefeated. After graduating, I went on to winning Olympic Gold and Silver in the Men's Single Scull. (Gold Medal...
Steve recruited me to row at Brown. He and I met for the first time at the Crash B Indoor Rowing World Championship in 1991. We hit it off immediately with a giant handshake. We both had huge grins on our faces and would not let go of each other's hand. Thinking...
Here is a short blog entry about Elite Coaching Communication. Rowing in college was my dream. I fulfilled my dream thanks to the amazing coaching I received when I was a high school rower. As luck had it, I had an Elite Rowing Coach at my club in France, and another...
This footage was taken at CRASH-B Indoor Rowing World Championship, Boston. His son just PRed and helped him get recruited to Princeton University. Follow more videos on YOUTUBE about Elite Coaching and College Recruiting
Finally, you can scull anywhere without having to worry about tippy boats. You can adopt the rowing lifestyle on the water, scull your SUP, feel healthy and free! Here are my first few pictures of my maiden outing. Find out MORE! I rowed out of the...
“Rowing is a sport that leaves no room for half measures, and has no place for any athlete who is not prepared to give everything they can. That commitment comes with sacrifice, but the trick is not to think of it as that. A champion rower does not acknowledge...
This is the most awesome coaching tool I have ever come across. No more need for erg scores to select crews Safe and unsinkable Easy to store Pretty much unbreakable Way more cost effective than single sculls and pairs Makes the individual rower aware of their own...
A great documentary available on Netflix. The story of a U.S. crew, built entirely from students of the University of Washington. They traveled across the Atlantic and nullified Hitler’s dream of winning Olympic Gold in the men’s eight....
It was great to visit the world championships which were held in Sarasota. It had been 14 years since my last check in. When you follow this link you will hear me talk about it and share some pictures I took of elite coaching friends....
Rowers have the choice between static and dynamic rowing machines when it is not possible to train in a boat on the water. It is however the dynamic machines that give rowers a competitive advantage. There are different brands of dynamic rowing machines: RP3, Concept2...
Yesterday was a great day of catching up in San Diego. First, I went to IHRSA the International Convention of Fitness and met up with my Waterrower team. Waterrower has grown tremendously. They carry the Xeno Muller Signature Waterrower. All Signature owners have...
@8 minutes: 45 seconds, listen to crucial information on the importance of erg score and lack of quality of coaching at the club level. Rowing in College is a Life Changing Experience The Erg Score is the SAT for Rowing To get recruited to college a good erg score is...
Hello Rowers who are Reddit visitors. This little post is to certify that Xeno-Muller on Reddit is really me 🙂 I look forward to discussing myths and fact about what I do. https://www.reddit.com/user/Xeno-Muller/
I am excited to share the testimonial of Iain from Oklahoma, who recorded a testimonial for me. Iain got recruited to Cornell with an awesome erg score of 6:15. Watch his one minute commentary on how our work together got him recruited.
Making sure that your child's rowing experience at the club is optimal. I can help improve the club rowing experience.
The vast majority of parents are new to the dynamics of the rowing community. Sadly, most are given a lot of misinformation relating to being recruited by a college for rowing, leveraging rowing to get into a better college, the skill level needed to row on a college...
Hello Parents, I have tried several times to do a video testimonial - but I guess unlike Xeno - I am not a great on-camera speaker. My name is Henry and I want to tell you that over the past 8+ years - Xeno MULLER has helped both my son's achieve their target 2K Erg...
It was perfect timing for me yesterday. I drove down from Orange County to represent Waterrower at the International Fitness Convention and was able to meet up in Mission Bay with Steve, my coach from Brown and now Yale coach, and his crews. Yale is competing at the...
Most high school rowers focus too much on their 500 meter split time and too little on learning the most efficient technique. Maximizing your erg splits with poor technique during low rate and less intensity than race pace pieces, or at race pace, but shorter pieces...
You can watch his race here: https://youtu.be/TuKRGhmA6Oc Congratulations Ed! It was awesome to coach you! A-BOAT Monthly eCoaching Program $3,750.00 Add To Cart
It feels like going to the attic and finding old items and by touching and looking at them you go into total recall, knowing how to scull, where to be patient, what the ratios are, with a body that weighs more and needs more time 🙂 It is a journey!
"At first sight I was very skeptical of Xeno's coaching service mainly because of the price. But as I got closer to the fall of my senior year, I only had a 6:34 and I needed to get to sub 6:20 quickly and decided to work with Xeno as he was the only one offering this...
I worked with Matthew for a couple of years. When I first met him, his 2K was 6:53.
Watch this presentation on getting recruited, what works and what does not work. Your passion for rowing is key. Add Elite coaching to your passion and you will dramatically increase your odds in getting recruited.
Elite Coaching Summer Rowing Camp Here is how you can improve your 2K the most efficiently possible.
I took a screenshot of the CrashB results for junior men and women, study their scores. With Elite Coaching, these athletes can improve their erg score by at least 15 seconds by the end of August 2016. Just imagine how the recruiting process would change for them. The...
We had another great result at this years US Rowing Junior National Championship. Out of all the rowers we coach, 3 won gold, 1 won silver, and 3 medaled with bronze. Their hard work paid off. Congratulations!
People always ask me, 'How did you beat people so much bigger than you?' The answer is elite coaching; which includes the mental approach, physical training and rowing technique. As a member of the winningest coaching family tree and the most successful high school...
The first thing you need to know, as I had also been told by my coaches -- winning on the water will not get you recruited to a United States college rowing program. You cannot think that achieving a personal best every time you do a 2K erg is the maximum rate at...
Digital Elite Coaching is the way of the future. You can use your smart phone and text footage of your erging to me and receive your frame by frame analysis within minutes. When rowing on the water you don't need to have a coaching launch follow you to record...
For high schoolers, who want to get recruited to college for rowing, it is an exciting time! Spring Break is the perfect opportunity for you to make some critical improvements in your rowing. You must wonder why the same college and international teams dominate the...
Our rowers are performing extremely well. 11 have qualified 1. and 2. at their respective regional qualifiers for the national championships. 3 of our graduating seniors are going to Princeton. Last years seniors moved on to MIT, Harvard, and Yale. High school...
1. When whole foods are not your first option. 2. Female rowers need to pay special attention to their iron levels. 3. A nighttime snack that balances calorie intake and expenditure while replenishing vitamins and minerals. 4. Reasons to stay well hydrated. 5....
Thanks to elite coaches and others: This gold medal would not have been possible without the great support I received from family and coaches. I may be the only person sitting in the boat, yet there is a number of people who were catalysts for this achievement....
#1 Time is no longer your friend. You have but a few critical months. The goals of your rowing club conflict with your personal goals. Your rowing club is designed to win races on the water this spring. Getting the best erg score to submit to college rowing coaches...
Like you, when I was in high school and again when I was in college I had to make tough adult decisions that affected the course of my life. The questions you are asking yourself right now are, 'Could I be getting better faster?' 'Are there technical secrets that...
Are you improving fast enough to get recruited to your dream school? Are you wondering if there are technical secrets that can make you faster on the erg? The facts are that you don't have much time left before submitting your final 2K score and college coaches only...
I get it. Your teenage rower wants to be stronger and mightier by the minute. I have to confess, I too wanted it the same way when I was a junior rower. Without question, there are great positives in getting a muscularly stronger body. Building muscle and developing a...
Most club coaches don’t care about ERG scores during on the water rowing season, because their primary goal is to row on the water. Paradoxically, in moments of doubt, coaches regress to selecting the “fastest” boat through surprise 2Ks... which ends up making the...
“Xeno exceeded our expectations! He provided our son with clear verbal and visual feedback for him to understand areas for improvement. His positive and encouraging coaching style helped our son realize his potential. In simple terms, before Xeno, plus 7min 2k times,...
I learned to row a boat way before I ever heard of or touched an erg... My first strokes I took were on the River Seine in Fontainebleau, France. The club coach’s name was and still is Jean Pierre Leroux. He was the Olympic coach of Anne Marden who won the silver...
Are you a sophomore in high school and love rowing? Are you frustrated with your erg performance? If you check the world ranking on Concept2’s website, here is the link, and you find yourself in the 75th percentile, you can improve your erg score by 45 seconds until...
This blog entry comes during a stressful time for high school rowers who are trying to be the best possible at school, standardized tests, at the rowing club to make the top boat, and last but not least, on the erg to stay relevant in the college recruiting process....
I get excited, when I find experts in different fields and I can draw parallels to what it is like to compete at the highest level in rowing. You may have heard of MasterClass... Hold on to your coaching hat, what a treasure trove for coaching metaphors! Below is the...
Owning to different rowing machines makes sense, especially when you are training indoors during the long wintery months!
If you are lucky, you have parents who support you throughout your greatest challenges. I could not have achieved my life goals without the support, love, and guidance I received from my mom and dad. This is my first Mother’s Day without my mom. My post is to tell all...
No matter how old you are. Spending time rowing is good for you. When you find the groove, or a state of trance, rowing at the gym or at home is good for your body and certainly your mind as well. Here are three tips. 1. Use YouTube and row to this footage for...
https://youtu.be/DbRFapxCgFs What a great home story of two brothers from the southern tip of Ireland winning the first Olympic medal for the country. The towns humor and love for life comes through this short documentary beautifully. It depicts the importance of the...
I have been waiting for a device that allows the athlete to manage training intensity. Finally there is HUMON. Born at MIT. When you wear it, you hardly feel it and the information you get from HUMON will help you attain top athletic performance. Use my purchase CODE:...
Watch this about “being excited” versus “being nervous.” https://www.facebook.com/simonsinek/videos/10156377400506499/
The path you are on won’t enable you to reach your full potential. In order to realize your dreams you are going to need to be faster than everyone else. Training like everyone else won’t enable you to be faster than everyone else and realize those dreams. Jayson...
Elite coaches help build athlete's mental strength in victory and in loss. Learning from the best coaches about focus and humility. I am very fortunate to have been taught by exceptional coaches how to row fast with minimal effort and how to carry myself as an...
Very few will go to selection camp this summer and even fewer make the national team. Most rowers are thinking of fall racing with the goal of making the first boat. What are you going to do about it? Are you thinking about making the first boat? Are you frustrated...
When the body gets tried and you are fighting pain, the first technical flaw materializes through an early opening of the back and breaking of the arms. This makes the legs less capable to focus their power only on the flywheel. (The boat moves less past the oars.)...
1. Keep up the communication with me and make sure you let me know how you feel mentally and physically. You know my number, use it 🙂 2. Temperatures are hot, be smart about where you do your training and what you are drinking. 3. MAKE SURE we are scheduled for our...
What is a total waste of time when you are an upcoming senior in high school and want to get recruited to college? Summer rowing camps to compete at club nationals or Canadian Henley Of course, if the erg score is already “there,” then the above can be of...
Knee issues in rowing, is that possible? Sadly the answer is yes. Injuries and chronic aches are completely preventable. The cause of aching knees is the lack of attention to detail when it comes to coaching rowers. Rowing is known for its low impact on joints, so why...
Left to right: Me, Jamie, Chris, Igor, winning Henley High school rowers and parents, are you interested in learning more about getting recruited to college? Below is a glimpse at my path to Brown University. Sports require mental readiness. To succeed in sports you...
Hi Xeno, Yesterday, just 26 months after Eli sat down on the erg for the first time, we dropped him off at Princeton University for his freshman year and to row with the Men's Heavyweight Rowing Team. Along the way he picked up some great wins with PNRA/Mercer,...
There is a reason that the five top college rowing teams continue to win year after year, for over 100 years. Elite coaching is the difference between a gold medal and an unrewarded effort. The disappointment is heart breaking. What is even more heart breaking is not...
For a total of 49 days, IVY League coaches cannot coach or make practice mandatory. Coaches can suggest to their team to stay active in a none specific way and thus the highly motivated athletes will keep on putting in the miles, but without technical supervision,...
Improving your erg score is a life-changing experience. Learn more about our digital rowing camps: No need to travel during one of the busiest time of the year. State of the art frame by frame analysis Direct access to elite coaching, check out the coaching family...
Your erg improvement is not linear, that is a problem come fall of your senior year. We have the solution: Watch my presentation and then ask yourself what is more important. You have to make choices in your life that will have a major effect on your future.
Rowing in college can be a POSITIVE life changing experience. There is a lot of misinformation high school rowers are subject to. This presentation will inform you about some of them. *Pricing has changed since this video has been made public.
A top erg score is a life changing event. Are you looking to get recruited to the university of your choice and making the top boat? This digital course will tell you exactly how I prepared for a new PR. In this course you will find answers to: The right training...
Watch carefully and you will learn how you get a leg up on your competition. Enjoy!
Sweep rowing technique at the Olympic level. Murray/Bond, New Zealand's pair is a beautiful display of power synergy. Review the race with me. TRAIN ON! Xeno
Become part of a great elite coaching family tree. Coaching secrets are passed down over time from one elite rowing coach to the next. Have a look at the above short movie and see how I got recruited to Brown University and won Olympic gold and silver. I could not...
FISA's new screening for potentially fatal heart conditions is vital, but so is correct interpretation The system is based on the International Olympic Committee's (IOC) Pre-Competition Health Screening which follows on from the finding that the leading cause (more...
The average weight of a rowing shell per athlete varies from 14KG (single scull) to 19.3KG (8+ including the weight of the coxswain) Shell bounce is a major boat run killer. Sloppy catches lead to speed stopping checks... every single time a stroke is taken. Finishes...
The above picture shows me working with a rower on the East Coast in real time. The internet is awesome! I love sitting outside in my backyard in Southern California and help rowers attain new heights! My wife took this screenshot on Friend Finder while I was coaching...
I loved listening to the book The Boys in the Boat, by Daniel James Brown. It is the story of young men who met at the University of Washington and became the most dominant crew at the 1936 Olympics. Daniel James Brown did a wonderful job describing every scene in the...
As a rower have you experience these frustrating situations? Not improving your 2K, simply stagnating and not knowing what to do how to get a new personal best. Not being able to make the first boat. Getting beaten in seat racing by rowers with inferior erg scores....
Buy One, Get One The holidays are a great time to improve upon the rest of the field by investing more in your performance. From now until January 1st we are offering a BOGO on our EAGLE product (1 Real-Time Coaching Session). So, up until January 1st 2019 for $1,050...
When I trained by myself, I loved listen to music: 1. Train with music it is good for the competitive brain Above is a group who posted their rendition of a newer famous song. This type of song is what I listened to when I rode my bike along the Pacific Coast as I...
Do you know what is waiting for you? You will do more mileage then you have ever done in high school You will be surrounded by rowers who are motivated to crush you and squeeze you out of the first boat The erg score will decide more than ever where you land on the...
You are probably starting to make plans for the summer. This year I am offering a digital summer camp. The vXM Digital Summer Camp is designed to help you leverage summer in order to make aggressive improvements. No matter where you spend the summer. If you want to...
Details matter, but what constitutes a “detail that matters” depends on who you ask. This morning, I physiologically evaluated a great local rower on his bike, which was set up on a home trainer. As I walked up to him, I noticed how his bike was set up and how it...
Undefeated men's heavyweight eight at Brown University for two years... Broke world record on ergometer... Olympic gold and silver medalist... This was possible because I was fortunate to become part of one of rowing's top international coaching trees. My family tree...
Here is what I love about the Xeno Müller Signature Waterrower: 1. Comfortable seat, yes, rowing seats can be comfortable. 2. A handle that is ergonomically designed and wider for better rowing variety. 3. The water rower is perfect for exercises that are different...
A bad erg score can ruin your day and your recruiting. 1. You hate the anticipation of a 2K I can't blame you. Your last 2K brought you to your knees and you may have not gotten a new personal best. Now you are expected to do better, without feeling better... The...
1. You must be selfish to succeed on the erg. Group mentality is not going to cut it. 2. Don't go it alone. I didn't, I had coaches. In today's age, getting coaching is one key stroke away. 3. Avoid the major mistakes everyone does. Listen carefully to the webinar...
Need a better erg score? Think outside of the box, step on it! 1. Training the body different ways. When I work with rowers through my ELITE COACHING program, I make sure that the mind keeps firing on all pistons. It is key to not just use the rowing machine or the...
Kiwi Pair destroying it. Look at the clues! 1. What erg? Who cares whether you pull a better scores on a dynamic erg, right? Why are those two not rowing on a static machine? 2. Lactate tester? The testers are sitting on the table, have you spotted them? They are...
1. Winter Break 2013 GET FASTER Make the best use out of your time off from school and club rowing commitments. Join your own personal training camp with Olympic gold and silver medalist Xeno Müller. Together you will work on improving physically, mentally, and...
I just finished coaching our Erg Winter Camp here in Orange County, California. Here are some of my thoughts: Making Elite Coaching information available early in a rower’s career has immediate performance impact. Teaching rowers how to strengthen physical weaknesses...
Do you watch your power curve when you train? You should. Power curves can tell you how you connect to the blade or the flywheel. Be aware of the differences on how the power curves are calculated. Some machines use time versus distance to establish the X-axis. Have...
This March, I am running a set of erg camps. They are each 3 days long and limited to 4 participants. I am looking forward to helping rowers safely achieve their rowing dreams. Thanks to Elite Coaching, I stayed injury free throughout my career. Rowing injury free...
I met Xeno Muller at Brown University in 1992 and he was physically the strongest human being I have ever met in my entire life. He proved this to be true as a rower and athlete worldwide through his multiple Olympic medals in 1996 (Gold)and 2000 (Silver). Xeno and I...
I own a Signature Waterrower and an ERG. I use the ERG to coach rowers who need to drop their ERG score and I row the Waterrower for my own enjoyment of the sport and how it makes me feel. Check out the indoor rowing library that comes with a Signature Waterrower
The more you know about your sport the better the training results become when you reach the “Flow State.” My Elite Coaches made it crystal clear what I needed to work on. After special warm ups, I would reach Flow State and time would fly by. It is an incredible...
Watch above: Parents of high school rowers, if your son or daughter wants to get recruited to college, this information is extremely important. Getting recruited to Brown University was a life changing experience for me. I have Elite Coaching to thank for it and...
Follow the link to watch it on YouTube 🙂 https://youtu.be/3fXMohwoe-Y
This summer, train worry free with Elite Rowing Coach Xeno Muller. No travel required. Enjoy group workouts lead by Xeno. Weekly one on one private coaching sessions. Tailored training program to make the first boat and get recruited. Rowing Technique Frame by Frame...
Tokyo Olympics remind me of my own Olympic adventures. I raced at 3...
The Benefits of a Rowing Machine I have been training on a rowing...
Strength Training for Rowing and a Few of Its Benefits Throughout my...
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