Train With Xeno

Jamie Pfeffer · Post by **Jamie Pfeffer** » October 4th, 2007, 9:16 am

I'd like to share a training routine that I've been following based on Xeno Muller's DVDs and the subscription workout schedule that he offers on his website. The workouts have changed my life.

I rowed lightweight in university (class of 1996) and for my law school (class of 2000). Then in early 2005 I was in an accident and hurt my back. I had two disc operations in 2005, a lumbar fusion in 2006, a disc operation in March 2007, and another fusion in April 2007. When I was finally cleared to resume rowing recently, I wanted a virtual companion to keep my technique relatively precise and to motivate me as I try to regain years of lost fitness, strength, self-confidence and belief that I would ever get back in a boat or on my erg. I found that companion in Xeno's DVDs and his monthly training plan.

The combination has enriched my life. My surgeon said the most recent operation was a complete success; I’m regaining my fitness; and I’m down to about 5% body fat. Because I’m still healing, I can’t row as much as I would like. But I do what I can, even if sometimes I need to do the workouts not on the erg, but while walking on a treadmill. But I know it won’t be long until I’m on my erg every day.

The Xeno DVD workouts that I use are:

(1) 19-minute pyramid;

(2) Short intervals with Xeno and his friend Charles: (15-second piece; 20-second piece; 25-second piece; 30-second piece; 35-second piece; 40-second piece; 45-second piece; 50-second piece; 55-second piece; 60-second piece -- then back down, decreasing by five each time until we reach the 15-second piece;

(3) 3x6 minute pieces with Xeno and his friend Lukas;

(4) Xeno's steady-state and technique-based DVD "100K, 200K, No Problem.”

The workouts are priceless. Actually, since I’ve trained with these DVDs 100s of times, they cost me about 25 cents a session. Each DVD transforms my basement gym into Lake Lucerne, where I’m rowing a sleek double with the Olympic champion. Even though his gym – The Iron Oarsman -- is thousands of miles away in sunny Costa Mesa, Cahleeefornia, Xeno pulls me into his world where suddenly I can pull again. Before long, the two of us are taking seats on the boat in front of us. As we pull level, I see that were rowing through time itself; with each stroke, I grow a little bit younger and a little bit stronger. And with each catch, I feel him sending me confidence and desire to push more meters. It’s fantastic.

Xeno also has a feature on his website where anyone can sign up and receive a new training plan each month; the fee is less than a dollar per day (it’s $25 for the month). Not only does Xeno send 30 (or 31) erg workouts; he includes weight sessions (with sets, and exercises). Now I no longer need to struggle to adapt to a generic, “off the rack” program. Instead, I receive a custom-fitting, tailor-made plan from a man with two Olympic medals. Awesome.
If you’re tired of rowing alone or you’re frustrated with “cookie cutter” programs, visit Xeno’s site (gorow.com). You won’t regret it. You may even treasure the decision.

Best,
Jamie

Jamie Pfeffer · Post by **Jamie Pfeffer** » October 5th, 2007, 10:46 am

Yesterday we did 3 "UT 1" pieces. The DVD is great for pushing one through the long middle of the pieces when it is easy to float for a few (ok, many) strokes.

Jamie Pfeffer · Post by **Jamie Pfeffer** » October 6th, 2007, 9:32 pm

Friday AM: 1x 90-minute piece.

Friday PM: 2x 19-minute pieces done with Xeno's pyramid DVD and the heaviest damper setting.

Saturday: 5K warm up; then 10x 2-minute pieces with heaviest damper; 5K cool down.

Jamie Pfeffer · Post by **Jamie Pfeffer** » October 7th, 2007, 9:46 pm

Sunday: Xeno prescribed a 90-minute piece in the morning, then weights in the afternoon.

Jamie Pfeffer · Post by **Jamie Pfeffer** » November 6th, 2007, 4:30 pm

I'm very much enjoying my rowing as part of Xeno's "virtual" crew. I'm making great progress from my last operation (touch wood) and am finally able to row regularly. Now I'm able to do all the workouts on my C2, rather than having to do sessions on my treadmill.

At last I have some empirical support for Xeno's role in my rehab. When I started his program, the day the surgeon cleared me to hop on the erg again, I could barely hold 2:30 splits. But last week, weighing under 170lbs., I went 6:43.3 for our October 2K. This past weekend, I finally broke 23,000 meters for our 90-minute piece. I give full credit to Xeno's coaching and workouts.

I hope that I can hold up my end and keep getting faster.

Best,
Jamie

annabassand · Post by **annabassand** » November 7th, 2007, 5:46 am

Excellent for you Jamie. That kind of progress is very tangible! I would love to do that for myself too. Excellent time on the 2K!!!!

As you know I have been considering the program, but after 2 mails I have still not heard from Xeno...

/Anna

Jamie Pfeffer · Post by **Jamie Pfeffer** » November 7th, 2007, 9:56 pm

Thanks for the post, Anna. Xeno sent a message last week that because of the fires, rowers in his gym had to re-schedule their end-of-October 2K. So perhaps that's why he fell behind on responding to e-mail.

In the interim, I'd be glad to answer as many questions as I can. Feel free to write any time: jamiepfeffer@optonline.net.

Thanks.

Best,
Jamie

Jamie Pfeffer · Post by **Jamie Pfeffer** » November 12th, 2007, 12:30 pm

Xeno had us do a long piece on Sunday. I rowed 2 hours, averaging 1:59.2. I believe that I covered about 30,200 meters.

This morning was 3x20 minutes. I was a bit stiff from yesterday. But I'm amazed at how effective his training plan has been for rehabilitating my back from all the surgery. And this morning I weighed exactly 165lbs.

I hope everyone's training goes well this week.

Best,
Jamie

Stefan · Post by **Stefan** » November 12th, 2007, 6:08 pm

Even if this reads partly like a comersial, I am impressed by your comeback. But I do not get your weight.

Did you have 5% BF at 170 and now you are 165?
Are you loosing muscle mass?
5% BF is borderline not healthy...

philrow · Post by **philrow** » November 12th, 2007, 6:30 pm

Stefan,

Elia Luini, current record holder for the fastest lightweight men's 2k at 6:02.6, is 6'1 152lbs. I personally am 6'2 161lbs exactly right now (right before dinner!). It's called good body composition and lightweight rowing, heheh.

Jamie, that program sounds awesome! Unfortunately, I erg in an abandoned corner room with no TV.

Phil

Jamie Pfeffer · Post by **Jamie Pfeffer** » November 13th, 2007, 12:27 pm

I did lost some muscle. But I've tried to do it strategically. I've reduced my pecs, deltoids, triceps, and biceps. I do it every year. College was harder; then I had to hit 159.
Every season, I get a physical to check my labs, etc. My wife is a surgeon. So she keeps an eye on the situation.

The post is no commercial. That would imply that I have a financial stake. Actually, the opposite is true. I paid for the DVDs; I pay the (very modest -- $25 a month) fee for Xeno's training program.

So why do I bother writing about it often? I want to give the rowing community -- and beyond -- the same joy of rowing and vigorous training that I've experienced the last few months. The training has also helped me in my lawfirm job. Because Xeno stresses protecting the lower back and prescribes exercises for strengthening that area, I'm better able to handle long hours at my firm.
Also, I think Xeno and his wife are great people. I want to see them prosper so that he can continue his role as a rowing ambassador. He's not getting rich coaching 15 hours a day at the Iron Oarsman. He does it because he loves rowing and helping people achieve their goals.
But the most important reason that I write about his program, is the exact same reason that you climb on the C2: flying on the machine is the greatest feeling on earth.

Phil: If you ever are in the New York City area, please stop by for a workout. When we bought our house, my wife and I made a deal: she can decorate the whole house, if I can turn the basement into "Jim's Gym." It's about 400-500 square feet of temple to fitness. We even have a "locker room." I'd be glad to have you over for a row.

Best,
Jamie

Jamie Pfeffer · Post by **Jamie Pfeffer** » November 24th, 2007, 6:37 pm

Today was our November 2K test. I weighed 166lbs and went 6:38.1.

In the evening, I rowed a 70-minute piece and went 18,430M (1:53.9 avg).

I'm enjoying Xeno's training program very much. Now, I look forward to the December plan.

All the best,
Jamie

Jamie Pfeffer · Post by **Jamie Pfeffer** » November 25th, 2007, 6:19 pm

Today was our long day. I rowed a 2-hour piece: 30,648 meters (average was 1:57.5).

Jamie Pfeffer · Post by **Jamie Pfeffer** » November 26th, 2007, 10:28 pm

Monday:
AM: 5x2-minutes @ 20 SPM.
PM: 1 x 70-minutes: 18,434M (1:53.9 avg).

Rowmaniac · Post by **Rowmaniac** » November 27th, 2007, 7:21 pm

Jamie,

I'm amazed at your progress. Congratulations! I am a 45 yr old female w/ degenerative disc disease and facet arthritis at L4/L5 and L5/S1 and have been told if I have the fusion (the only option that seems to be left given everything else they/we/I have tried) that I "can never, ever row again." I live in San Francisco and have seen the best of the best out here for spines.

Would you be willing to share whether some of your potential ortho surgeons told you the same thing since rowing was apparently a part of your life before your surgery?

I have been rowing 15 months on and off the water, and am hooked on training. I intend to row the CRASH B race this year, and can't imagine giving up what rowing has given to me. Since my back pain is almost constant when standing, rowing provides the only true total body workout that does not involve standing. Cycling and swimming just come nowhere near the level of exertion that I get and love about rowing.

I'd love to know if you were also told by some "no more rowing." Thanks,

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Train With Xeno

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Great work!