Archive for September, 2009

Rope Workouts

September 28, 2009 3 comments

One of the most popular forms of exercise right now is using ropes in workouts. Ropes can be used in order to improve strength and endurance as well as working your entire core while giving you a cardiovascular workout all at the same time.  Ropes can be a great total body workout, plus they will also dramatically help you to you improve your wakeboarding by working all areas of fitness.  Check out the video below and let me know what you think.

If you want to check out their website visit:

Roger Ernst II, CSCS

Train Movements, Not Muscles

September 14, 2009 Leave a comment

As you already know I am an advocate of using compound movements when working out and avoiding single joint, isolated exercises.  I prefer this type of training because of the many benefits of this type of training (increased caloric expenditure, increased workout efficiency, etc.)

This type of training is especially beneficial to wakeboarding because, while wakeboarding you are using multiple muscle groups at the same time. 

In order to improve your wakeboarding, you need to train the same way that you ride.  This is done by performing training that involves the activation of multiple muscle groups simultaneously.

Here is a great video that talks about using your whole body to workout and not to be worried about isolated movements and exercises.  The video is nice and short, a little over 1 minute long.  Click the link below, take a look at the video, and let me know what you think.

Roger Ernst II, CSCS

Trampoline Training

September 10, 2009 1 comment

I was just going through a bunch of old emails and either deleting them or putting them into folders, in an attempt to become more organized, and came across this article.  In the article it gives a couple of different exercises that can be performed using a trampoline in order to improve your core strength and also your wakeboarding. 

 The article talks about using a smaller trampoline that is often found in many health clubs and fitness centers, but there is no reason that these exercises can’t be performed on a full size trampoline. 

If you are not already using a trampoline in order to improve your wakeboarding, you NEED to start.  Trampolines are a great, safe way, to learn new tricks that you are trying to land on the water.  By using a trampoline to perfect your new move before you head out on the water, it can save you a lot of time, and also some pain from not falling as much. 

There will be more to come on trampoline training later, but for now, read the article below and let me know if you have anymore exercises that can be performed using a trampoline.

Roger Ernst II, CSCS



Trampoline Training: Bounce Your Way to a Rock Hard Core


Kyle Brown, CSCS


When you mention the word trampoline, most people recall fond childhood memories of playing outside bouncing into the air as if they are defying gravity. Yet few people are aware of not only the health benefits of a trampoline but the tremendous core training benefits. Moreover, they do not know that many gyms and personal training studios now have mini indoor versions of trampolines called rebounders that elicit the same benefits. By bouncing on a trampoline, you are harnessing the force of gravity to strengthen every cell in your body. 


Your core muscles include all muscles from your abdominal, lower lumbar, and pelvic regions. They are responsible for supporting your spine and providing you balance and stability. Traditional core training involves movements like sit ups, crunches, bridges, and planks. Yet many athletes including many gymnasts have been able to develop incredibly powerful core muscles without any of these exercises. This is due to the tremendous amount of core strength required to stabilize in their sport. And the trampoline is a perfect example of a sport that requires and develops tremendous core strength.


When you bounce off a trampoline, you end up suspended in air and then land with twice the force of gravity, which challenges your body to grow stronger (1).  You constantly use your abdominal muscles with rebounder exercises to stabilize, maintain balance and postural control, and control the height of your jump.  Repeatedly bouncing up and down on trampolines develops proficiency for bracing the torso with intra-abdominal pressure and improves your core muscular endurance by maintaining an isometric contraction of the abdominals (1).


Trampoline training forces your body to use your core muscles as well as proprioceptors in order to balance.  Proprioceptors are specialized receptors that are located in the muscles, joints, tendons/ligaments, and the inner ear that provide information that enables your body to know where it is located in space and if necessary adjust posture or movement in order to maintain balance (1).  Proprioceptor training will work your core muscles as well as the rest of your musculature, joints, etc., thus improving your overall strength and balance. When you jump on a trampoline, every muscle in your body works simultaneously to adjust the body’s position to its constantly changing environment.


There are many exercises you can do to train your core on a rebounder. Here are a couple examples:


Sprint in Place

Stand in the middle of the trampoline and drive your knee up to your chest while simultaneously swinging up your opposite arm. Work at maximal output for 30 seconds to a minute.


Double Knee Ups

Stand in the middle of the trampoline and jump in the air as high as possible driving both knees to your chest.  Land and immediately repeat. The goal is to jump as high as possible


Side to Side Jumps

On either one or both legs, bounce from one side of the trampoline to the other.


Planks on Trampoline

Put your feet on the ground and your fists and elbows on the trampoline in plank position underneath your chest. Prop yourself up like a table or bridge using your toes and elbows. Use your gluteals and abdominals to stabilize.


Jump Twists

Use your core to twist your hips and keep your feet together while bouncing up and down.



1. Carter, Albert. (1998). Rebound To Better Health. National Institute of Reboundology and Health. Springville, UT.

5 Rules of Gym Etiquette

September 8, 2009 Leave a comment

I know that this doesn’t have to do with anything specifically related to improving your wakeboarding, but I just ran across this article on and thought EVERYONE who works out should read.  In my opinion, these are not the ONLY “unwritten” rules that should be followed in a gym, but it is a good starting point and also good reminders for everyone. 

Read the article below and be sure to post some of your “unwritten” rules, experiences, and stories from the gym.


Learn how not to wear out your welcome.

by Kristopher Kaiyala for MSN Health & Fitness
Everyone’s been the victim of Bad Gym Guy. You know the one: the smelly, sweaty, chatty health club member who spreads his body filth all over the locker room and exercise equipment, with nary a care for those around him. Bad Gym Guy cuts in line, slams the weights, talks loudly on his cell phone and seems generally oblivious to the world around him. Here’s our advice if you want to avoid him: don’t be him.

Gyms are social gathering places just like malls, coffee shops and work places. Basic rules of group politeness apply even if the club lured you into thinking it was there to cater to your every need.

So, what are the basic rules of gym etiquette? We enlisted the help of Chicago’s posh Lakeshore Athletic Clubs for the answers. Athletic director Diana Hoffman and head trainer Nancy Parks boast a combined total of more than 20 years in the fitness profession. They know Bad Gym Guy when they see him. Here are their tips to help you avoid becoming the fitness-club pariah:

1. Be quiet.

Cell phone use on the fitness floor is a definite no-no. No one wants to be party to your personal conversations; they distract from the mental focus everyone needs to achieve their fitness goals. “Also, if you are participating in a group exercise class, don’t talk in the back of the studio. It’s unfair to others participating in the class,” says Hoffman. You’re an adult. Don’t act like a grade schooler.

2. Clean off the machines.

You don’t want to sit in someone else’s sweat, so why make them sit in yours? “After using any type of equipment at the club, be sure to wipe it off,” says Parks. “Covering the seats or benches with a towel beforehand helps to avoid this problem, and it also protects you from germs that can be passed on through other people’s sweat.”

3. Be careful when handling weights.

Few things are more jarring at a gym than the loud clank of dropped dumbbells or barbells. Don’t permit the weight stack on any piece of equipment to slam down. “It is disruptive to others training in same area, is potentially damaging to equipment, and can cause injury to the user as it evidences an inability to control whatever weight is being used,” says Parks. “Also remember to put weights back when you are done; it’s thoughtless to leave them lying around.”

4. Share the equipment.

If you are circuit training, trade off sets with someone else, that way you can rest while someone else lifts. “If someone is already using a piece of equipment that you want to share, wait until they are done with their set before asking them,” says Hoffman. “If you ask them in the middle of a set, they may lose concentration. Even if they do respond, it could interfere with their breathing.” Cardio equipment must be shared as well. “Many clubs have time limits for these machines during their peak hours. Be sure to abide by these rules so everyone can benefit from the equipment.”

5. Watch your odor.

“Be sure to clean your workout clothes on a regular basis and don’t wear overbearing perfume or cologne,” says Hoffman. “Take a shower after your workout as well—you don’t want your smell to offend people on your way home, too!”

Yuck. We couldn’t have said it any better.

The New Rules of Strength

September 4, 2009 Leave a comment

This is one of the best articles that I have come across to date. In the article it talks about many of the same principles and philosophies that I use not only in my personal workouts but also in the workouts of my clients and also the Performance Training Workouts.

The article is based on a great book that was written by Robert dos Remedios called Men’s Health Power Training.Remdios is the Head Strength and Conditioning Coach at College of the Canyons in Santa Clarita, CA. In 2006, he was the named the NSCA Collegiate Strength Coach of the Year. He is often considered, at least by me, as being one of the top experts in the strength and conditioning field.

Take a couple of minutes, read the article and let me know what you think.

Click HERE to read the article.

 I also highly recommend picking up the book Men’s Health Power Trainingif you get the chance. It is an easy book to read, plus it is full of useful information that you can immediately apply to your workout program in order to help improve your wakeboarding.


More to come from Men’s Health Power Training later.

Roger Ernst II, CSCS

Stability Ball Weight Roll

September 3, 2009 Leave a comment

Here is a great exercise that will work your entire core area in one exercise.

In order to perform the stability ball weight roll, the only equipment that you will need will be a stability ball.  If you want to increase the intensity of the exercise, simply add your choice of a dumbbell, medicine ball, or a weight plate.

When you perform the exercise, begin with your head, neck, and shoulders on the stability ball.  Fully extend your hips while flexing your abs.

With both hands straight up in the air, simply roll your shoulders to one side of the ball, dropping your hands towards the floor.  Rotate your hips with your abs, while keeping them flexed through out the entire movement.  Alternate sides for 8-10 reps each side, 16-20 reps total, for 3 sets.

Click on the links below in order to view video clips of the stability ball weight roll.

SB Weight Roll – Front

SB Weight Roll – Side

Roger Ernst II, CSCS

Welcome to the Wake 2 Wake Fitness blog!

September 1, 2009 Leave a comment

This blog was started because of the ever increasing popularity of wakeboarding and the rising number of injuries that occur while wakeboarding.

Before, we get into wakeboarding, injuries, and workouts that are designed to improve your wakeboarding, let me tell you a little bit about myself, my background, and how I got into wakeboarding.

I grew up and currently live just east of St. Louis, in Illinois.  I have played organized and recreational sports my entire life, mainly football, basketball, and baseball.  The summer after I graduated from high school, my parents decided to purchase a boat.  When they purchased the boat, the dealer (a business acquaintance of my dad) gave us a wakeboard to try out with the boat.  Other than skiing a couple of times while on a family vacation, I had no watersports experience.  It took my brother-in-law and I quite a few attempts in order to learn how to stand up on a wakeboard, but once we figured it out, we haven’t stopped wakeboarding since.

After high school I attended Southern Illinois University Edwardsville (SIUE.)  While at SIUE I received my B.S. degree in Kinesiology – Exercise and Wellness.

While I was in college and since I have graduated, I have earned multiple certifications which include:

  • Certified Strength and Conditioning Specialist (CSCS)
  • American Council on Exercise (ACE) Certified Personal Trainer
  • American Red Cross CPR
  • American Red Cross First Aid


Some of my work experience includes: personal training, sports performance/enhancement, group training, team training, boot camps, and owning & operating my own fitness business.  While in college and since I have graduated, I have worked for and with a variety of different companies, organizations, and teams including:

  • Wake 2 Wake Fitness, LLC
  • Arch Fitness, LLC
  • The Fitness Edge
  • Human Motion Institute Sports Performance
  • Velocity Sports Performance
  • Collinsville Maryville Troy (CMT) YMCA
  • Civic Memorial (Bethalto, IL) High School – Multiple Boys & Girls Athletic Teams
  • Southwestern (Piasa, IL) High School – Girls Basketball Team
  • Metro-East Lutheran (Edwardsville, IL) High School – Boys Basketball Team


One of the requirements before graduating from SIUE was to do a senior project, which was a paper along with a presentation.  While most of the students in my major picked a topic that there was a lot of research on or that we had studied previously in class, I decided to research a different topic.  The main reasons that I did this was to stand out, be different, and also pick a subject that I would know more about than the professors who determined whether I passed or failed.  The subject that I choose to research was wakeboarding injuries and their prevention.

At the time there wasn’t, and still isn’t, a lot of research done on wakeboarding injuries.  Therefore, as part of my project I was also required to write up a sample workout program in order to prevent wakeboarding injuries.  Ever since then I have always enjoyed and been intrigued about designing workouts that not only will help prevent wakeboarding injuries, but also to help improve on the water performance.

I quite often I get asked for tips, tricks, and exercises for people to do in order to prevent injuries and improve their wakeboarding.  That is the purpose for this blog.  My goal is to have 1 central location where wakeboarders can go to get the latest workouts, exercises, stretches, and tools to help them improve their riding while at the same time preventing injuries.

If you have any ideas for blog posts or would like more information on any topic please let me know and I will do my best to help you in any way that I can. 

Please feel free to let me know what you think about the workouts, exercises, stretches, and any other information that you may find on this blog.

Until next time,

Roger Ernst II, CSCS

P.S.  I am NOT an English major, nor will I ever claim to be.  I am 110% sure that there will be multiple grammar and/or spelling mistakes in EVERY post…Please don’t hold it against me.

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