Train With Xeno

Jamie Pfeffer · Post by **Jamie Pfeffer** » December 3rd, 2007, 7:30 am

I pulled a 6:31 in college. But that was in 1995. My best this year was 6.38.3 in the November 2K in Xeno's training plan. Since I use Row Pro for every row, you can download my 2K and beat my score to your heart's content. Just go to the C2 rankings for lightweight men 30-39. There's a feature there to let you download the Row Pro file.

I have the file for nearly every row that I've done this year. I'd be glad to share any of them with you.

All the best,
Jamie

philrow · Post by **philrow** » December 3rd, 2007, 12:51 pm

Gee, if I can drop off another 15 seconds to <6:35, maybe I'll go to crash-B! Wow and I guess if I pull under 6:18, then I even get a free ride to Boston. Haha, or maybe I should just go to watch this year.

Jamie Pfeffer · Post by **Jamie Pfeffer** » December 3rd, 2007, 2:36 pm

That would make you one supersonic college lightweight.

Last night was strength training (High Pull, Lunges, Swiss-Ball Leg Curl, Bench Press, Standing Cable Row, Pull-Ups, Upright Row, Cable Wood Chop, Two-Point Bridge).

This morning was back on the erg.

Rowmaniac · Post by **Rowmaniac** » December 3rd, 2007, 6:08 pm

What does Xeno say about ' feet out' rowing?

My OTW coach is a big fan b/c he says it makes your body learn the proper connection to the stroke, and not just use the foot straps to help pull yourself up the slide.

I was OTW for an hour rowing 'feet out' and got told I pulled some of the best strokes he'd ever seen. Then I got sent inside to row a short 5K piece with feet out so that I could replicate what I'd done right in the boat. It takes a good bit of getting used to (and a bit less lay back if you don't want to end up on the floor in a heap, me thinks), but I was using leg muscles that I don't normally feel engaged in the recovery of the stroke.

I think it's kind of like "controlled falling" where you come down slowly toward the ground and use those same muscles to control how quickly you go into a squat....

Just wondered what, if anything, anyone has to say about this...

Thanks,

Nosmo · Post by **Nosmo** » December 3rd, 2007, 7:51 pm

Rowmaniac wrote:....' feet out' rowing? Just wondered what, if anything, anyone has to say about this...

Thanks,

My current coach is not a big fan of it. What can happen is that it can cause a tendency to jerk the handle at the finish to pull your body forward, and/or to curve your back and bring your head forward. He prefers to address the issue of pulling yourself forward in other ways. All my OTW coaches had us row with feet out now and then, but it was not a big part of our training.

Overall I think it is a good idea as long as your not jerking the arms or bringing your head forward at the finish.

I've notice with the CorePerform rowing feet out, I have tendency to grab the railing with my ankles, but it beats falling off the machine! With the core perform one can just needs to keep the straps loose.

Jamie Pfeffer · Post by **Jamie Pfeffer** » December 3rd, 2007, 9:44 pm

Because he advocates doing a technical exercise before every row, Xeno would probably recommend that drill. I know he likes doing one-leg rowing using the slides.

I've never rowed well to push good splits during strapless rowing. And I've never had the discipline to practice the art.

I believe that Paul S. recommends training that way. Because I value his opinion quite highly, it's probably worth trying. If it helps you, then stick with it.

When I row strapless, I usually do it as a cool-down exercise.

Rowmaniac · Post by **Rowmaniac** » December 3rd, 2007, 11:40 pm

Jamie, still no reply from Xeno

You think I should give up? Call? Lie down on the floor, trace my amazonian rowmaniac self and fax it to him???

I'd sure love to know what he'd recommend, but of course that would require him knowing I am alive.

I just got another post on another forum suggesting I just do more long rows, but I am using the Concept 2 UK site's Interactive Program that led a few people to medals last year.

What to do, what to do.

For now I will call it a day.

Rowmaniac · Post by **Rowmaniac** » December 3rd, 2007, 11:40 pm

Oh, and can someone tell me who/what Paul S is? Thanks!

Jamie Pfeffer · Post by **Jamie Pfeffer** » December 4th, 2007, 9:28 am

1) Sorry that you haven't heard from Xeno yet. E-mail him again; make sure to use his sbc address.

2) Paul is a very smart rowing coach. He lives in Washington (State). He offers reasonably-priced on-line coaching. He also sells a great rowing computer called an "Erg Monitor."

Rowmaniac · Post by **Rowmaniac** » December 4th, 2007, 12:51 pm

Thanks, Jamie. Do you know Paul's last name? I found a Paul Savell but he's in PA. I'm still searching here...

I will give Xeno one last try. Thanks again.

Bob S. · Post by **Bob S.** » December 4th, 2007, 1:06 pm

[quote="Rowmaniac"]
Both are regular contributors to this forum.
Bob S.

When I use the term "regular" it is a bit loose. The latest message figures that I have seen for this forum are 942 for PaulS and 44 for paul s. On the U.K. forum PaulS has probably gone well past the thousand mark. I don't know if the other Paul uses that forum. I suppose that it could be said that I run off the keyboard a bit myself, since I am only about a hundred short of Paul Smith's current number of messages.

Bob S.

Jamie Pfeffer · Post by **Jamie Pfeffer** » December 4th, 2007, 3:36 pm

Deborah: Xeno asked me to send him your e-mail address. If you send it to me, I'll forward it to him.

jamiepfeffer@optonline.net

PaulS · Post by **PaulS** » December 4th, 2007, 4:11 pm

Rowmaniac wrote:Oh, and can someone tell me who/what Paul S is? Thanks!

Now that's an interesting question, especially the "what" part.

He's kind of an egomaniacle sort from what I've heard; however, opinions vary considerably.

Snail Space · Post by **Snail Space** » December 4th, 2007, 6:00 pm

PaulS wrote:He's kind of an egomaniacle sort

Is there an "r" missing from e[r]gomaniacle?

Bob S. · Post by **Bob S.** » December 4th, 2007, 6:23 pm

Bob S. wrote:
Rowmaniac wrote: Both are regular contributors to this forum.
Bob S.

When I use the term "regular" it is a bit loose. The latest message figures that I have seen for this forum are 942 for PaulS and 44 for paul s. On the U.K. forum PaulS has probably gone well past the thousand mark. I don't know if the other Paul uses that forum. I suppose that it could be said that I run off the keyboard a bit myself, since I am only about a hundred short of Paul Smith's current number of messages.

Bob S.

Whoops!? Now that was a new way to screw up. I must have hit the edit button instead of the quote button and I ended up wiping out the old message and replacing it with an ambiguous reply. The original point was that PaulS is Paul Smith (http://www.ps-sport.net/) and paul s is Paul Salata. Both of them are members of this forum.

Bob S.