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Archive for the ‘Wakeboarding Workout’ Category

Wakeboard Workout Wednesday #2 – Swimmers

This week’s Wakeboard Workout is Swimmers.  All that you need for this exercise is a JC Band (Resistance Band) and a high attachment point (top of a door, pull-up bar, top of a squat rack, etc.)

WARNING: Use the information in this video at your own risk. Please consult your physician before participating in an exercise program. Wake 2 Wake Fitness does not take responsibility for any type of injuries that occur from following the listed videos.

Keeping your elbows straight throughout the entire movement, starting with your hands at approximately eye level, explosively drive your hands past your hips, pulling down with your shoulder blades.  Return your hands back up to eye level and repeat the movement.

Depending on the strength of the resistance band, perform 3-4 sets of 12-15 reps.

Roger Ernst II, CSCS

PS – Wake 2 Wake Fitness on Facebook

Wakeboard Workout Wednesday – #1 – Overhead Medicine Ball Slams

Today is the start of a video series called Wakeboard Workout Wednesday.  A new video will be posted every week that is designed to teach you some of the best exercises that you can do in order to help improve your wakeboarding.

The first Wakeboard Workout is the Medicine Ball Overhead Slam.

WARNING: Use the information in this video at your own risk. Please consult your physician before participating in an exercise program. Wake 2 Wake Fitness does not take responsibility for any type of injuries that occur from following the listed videos.

 

Read more…

Are we really working hard?

Guest blog by Alwyn Cosgrove

I think there are definite parallels between work and fitness training. Over the past few years I think as a whole, in both areas, we’ve confused working “hard” with working long.

Think about someone you know who you’d describe as working hard for a living. Now – do they really work hard – i.e. back breaking, intense physical labor — or do you mean that they work long hours – nights and maybe weekends?

Working “hard” and working “long” are not the same. And neither one means working effectively.

You could make the case that someone who is working long hours and weekends to achieve their objectives may not necessarily be working hard at all – they may be doing completely ineffective activities.

In addition, their rate of actual quality work output may be very low on a minute-by-minute basis. Or quality output may not be frequent enough — so they are trying to compensate by increasing their total volume.

But just increasing the volume of an ineffective, low-quality (i.e. intensity), infrequent activity isn’t helping whatsoever. Effective, results-producing work is not dependent upon the total volume of work primarily.

It’s the same as effective, results-producing exercise:

Effectiveness first.
Intensity second.
Frequency Third.
Volume last.

Is your training effective?
Are you focused and striving to do more work/lift more weight/do more reps in the session?
Are you training regularly? (in all studies – frequency of exposure to a stimulus is a primary key to success).

Once you have effective and technically sound exercise, performed with appropriate intensity on a regular basis – then you can think about adding volume. Doing more work can’t replace effectiveness, intensity or consistency.

AC

Roger Ernst II, CSCS

PS – For more info and articles from Alwyn Cosgrove – Check out alwyncosgrove.com

PPS – Become a fan on Facebook.

Cardio Strength Training

Do you think you don’t have enough time to workout?

Here is a great workout that you can do in only 20 min. that combines strength training as well cardio all in one.  The concept for this workout was taken from the book, Cardio Strength Training by Robert dos Remedios.  If you have not read this book, I HIGHLY recommend you go out and buy it as soon as possible.

 

I just finished up doing this workout…it is a killer.  Try it out and let me know what you think.

Roger Ernst II, CSCS

PS – Be sure to join the Wake 2 Wake Fitness Fan Page

Turning Weakness into Strengths in the Off-Season

Guest blog by Kyle Brown, CSCS

Turning Weakness into Strengths in the Off-Season

Some athletes feel that the off-season is a time to let their bodies rest, fall completely off their diets, and spend this time partying the night away with little sleep or regard for their health and fitness. Typically, they use the pre-season as a time to rebound and acclimate to the demands of their sport. Yet, even as a weekend warrior, intramural or club athlete, having a year-round game plan will keep you a cut above the competition and ready to hit the ground running in the pre-season. Moreover, focusing on your weaknesses in the off-season will bring a new and improved you to the field next season.

Off-season training is not only the best time to recover from your sport physically and mentally, but it is also the perfect time to train to counteract all of the muscle imbalances inherent in playing nearly any sport. The off-season varies depending on the particular sport, but in general terms, off-season refers to the weeks after the in-season and before the pre-season (1).

There is a fine line between resting too much and too little in the off-season. Ideally, an athlete should take the time off their sport to mentally rest as well as not put their primary focus on training the main muscles utilized for their sport. Instead, after a short period of rest (referred to as an unloading week), an athlete should focus on cross training or working on their muscular weaknesses and imbalances to get refreshed without lowering their current fitness level. For example, some sports require one arm or leg to be utilized more or their opposing muscle groups are neglected (i.e., the quadriceps are working but the hamstrings are not utilized).

Some of the benefits of working on muscular imbalances during the off-season include: preventing chronic injuries, creating symmetry in strength and coordination, recovery of primary movers, strengthening of stabilizer muscles, and prevention of detraining or overtraining. During the off-season phase, a combination of resistance training and flexibility work will create stronger, less inhibited muscles.

References

1. Bompa TO, Periodization training for sports. 1999. Champaign, IL: Human Kinetics

Kyle Brown, CSCS

Be sure to post any questions that you might have about off-season workouts as well as what you do in the off-season to stay in wakeboarding shape.

Roger Ernst II, CSCS

PS – Become a fan of Wake 2 Wake Fitness on Facebook

Wakeboarding General Training Principles – Progression

This is the third installment in a 3 part series.  This series will cover the 3 general training principles that apply to any type of training program – specificity, overload, progression.

Progression – Strategy of advancing exercise loads so that improvements will continue over time.

When progression is applied properly it will promote long-term training benefits.  While it is customary to focus only on the load that is lifted, training intensity can be progressively increased by raising the number of weekly training sessions, adding more drills or exercises to each session, change the type or difficulty of the drills or exercises, or increasing the training stimulus.

Progression should be based on the athlete’s training status and is introduced systematically and gradually.

In order to improve your wakeboarding, you should gradually progress from basic exercises to more complex and challenging exercises.

An example of this would be performing an exercise on a stable surface and then as your strength increases and you get a good strength base, progress to performing the exercise on an unstable surface.

A couple of sample exercise progressions would be:

-Dumbbell bench press -> Dumbbell stability ball bench press

-Dumbbell row (on a bench) -> Dumbbell row (1 hand on a stability ball)

After building up a solid strength base, be sure to progress to new and more challenging exercises in order to improve your wakeboarding.

Roger Ernst II, CSCS

Clock in and do work…

Guest blog by Alwyn Cosgrove.

There are days when you train like a grizzly bear – the weight feels light, you move the bar or dumbbells fast, and you have cardio that could go for hours.

And there are days when you train more like a teddy bear! You keep checking the weights because there is no way that it should feel as heavy as it is.

But it might just be those sessions that are the difference makers in the long term.

Anyone can train hard when they feel like it. But the difference in results comes with the less-than-spectacular workouts – the “punch the clock” workouts.

” Not all workouts have to look like a scene from “Pumping Iron.” In fact, I often argue that these moderate workouts…the punch the clock workouts…are the ones that make champions. Hell, everyone is willing to work hard the week of the State Championship: I think what separates champions is the willingness to just get “them”…the workouts…in.”
-Dan John

Sometimes you just have to “clock in and do work” as Robert Dos Remedios says.

Consistency is a major key to success in any area. Sometimes it’s just getting another session done…

I always suggest to clients that they set a goal of X workouts in Y number of days/weeks. Of course we want to set records, and have great workouts – but there is a need for just being consistent with the training sessions and just checking them off.


AC

Just like your workouts, some days you wakeboard better than you do on other days.  The most important thing to do is go out, have fun, and try to get better every time that you ride.

It is the days that you aren’t riding well that determine how much you improve and “it might just be those sessions that are the difference makers in the long term.”

Roger Ernst II, CSCS

P.S. – For more info and articles from Alwyn Cosgrove – Check out alwyncosgrove.com

Short Term High-Intensity Interval Training (HIT) As Effective As Moderate Long Term Endurance Exercise, Study

Here is yet another article/study about the many benefits of interval training.

Click HERE to read the article.

Be sure to let me know what you think about the article and the study in the comments section.

Roger Ernst II, CSCS

Wakeboarding General Training Principles – Overload

This is the second installment in a 3 part series.  This series will cover the 3 general training principles that apply to any type of training program – specificity, overload, progression

Overload – assigning a workout or training regime of greater intensity that the athlete is accustomed to.

Without the overload principle, even a well designed program will greatly limit an athlete’s ability to make improvements.

One obvious application of the overload principle, in a resistance training program, involves an increasing the load (weight) lifted during an exercise.  Other changes that can be made to “overload” include: increasing the number of sessions per week (or per day in some instances), adding exercises or sets, emphasize complex over simple exercises, decrease length of rest period between sets and exercises, or any combination of these or other changes.

As long as the body is stressed at higher level than it is used to, an overload will occur.

When the body is properly overloaded, overtraining is avoided and the desired training adaptation will occur.

Be sure to make sure you “overload” in order to take your wakeboarding to the next level.

Roger Ernst II, CSCS

Wakeboarding General Training Principles – Specificity

This is the first installment in a 3 part series.  This series will cover the 3 general training principles that apply to any type of training program – specificity, overload, progression.

Specificity – method of training an athlete in a specific manner to produce a specific adaptation or training outcome. 

An example of this would be, if you would like to strengthen your chest muscles, you would need to perform exercises that target the pectoralis major (push-ups, bench press, DB bench press, etc.)

Another term that can be used interchangeably with specificity is SAID, Specific Adaptations to Imposed Demands.  In other words, they type of stress and demand that you place on your body will determine the type of adaptation that will occur.

For example, a baseball pitcher would need to perform movements that place an emphasis on power in high-speed movements.  This will help to activate and recruit the same motor units that are needed in order to perform their sport at the highest level.  By performing strength training exercises that mimic the movement patterns of an athlete’s sport, this will increase the likelihood that these muscles will be recruited.

Specificity also relates to an athlete’s sport season.  As you go through pre-season, in-season, and postseason every form of training should progress in an organized manner from general to sport specific.  While participation in a sport itself is the optimal way to improve performance, the proper application of a well designed strength training program will also positively contribute to performance.

In order to have a wakeboard specific strength training program you should include exercises that involve: squatting, pulling, rotating, and jumping (plyometrics) just to name a few.  The exercises in your strength training program should also be multi-joint, compound movements (squats, rows, lunges, pull-ups, chin-ups, etc.)

Think about it for a minute, wakeboarding is a FULL body activity all of the time, even if you are just standing on the board.  Therefore, I’m sorry I have to break this to you, exercises that target specific muscles aren’t going to do you much good.  This means bicep curls, tricep extensions, calf raises, etc. aren’t going to help you improve your on the water performance as much as full body, multi-joint, compound movements.

Stick to the chin-ups instead of the DB curls and you will see your wakeboarding improve that much more.  (Plus your biceps will probably get better “results” than if you stick with doing curls.)

Roger Ernst II, CSCS

PS – Be sure to post any comments and questions that you might have.