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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.

 

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Ride Strong with Darin Shapiro

This post was taken from an article that was written on wakeboardingmag.com.  Darin Shapiro is one of the most dedicated, decorated, and most experienced wakeboarders around.  His fitness training is what has allowed him to wakeboard at such a high level for so many years.  When Darin Shapiro talks about wakeboarding and working out, we should all listen.

If you follow the 5 principles that Darin Shapiro lays out in this article, you will improve you wakeboarding, fitness level, and help to prevent injuries.  Check out the video at the end of the article to see Darin “Ride Strong.”

wkb1009_howto_ridestrong

Words Darin Shapiro Photo Bryan Soderlind

Riding with power, intense edging, going big off the wake — they all require strength and a higher level of fitness than regular riding. Taking your riding to the next level, beyond the second wake, puts far more stress on your body than wake-to-wake riding. To ride at that next level, you need to take your body to the next level too. Charging the wake requires complete commitment and confidence, and the more prepared you are, the better. If you aspire to this style of riding, you need to pay close attention to your strength and fitness levels. Here are some things that have helped me stay fit while pushing a powerful style of riding.

My Philosophy From day one of my riding career, I always followed the philosophy of learn it small, take it big. This process involves learning the trick properly and being able to do it with control. From there, I work on taking it big by starting wide and charging it. Bigger riding requires more strength, because the dynamics get more and more intense. Greater rope tension, landing from higher up, bigger kicks off the wake — it all requires that extra bit of strength. There are many different types of training to help increase your physical performance. If you’re like me, the least exciting one is going to the gym.

Five Days a Week I keep my workout schedule fairly loose, but I’m active a minimum of five days a week, regardless of how much I ride. For wake-to-wake riders, 10 sets a week isn’t a ton of riding. If you’re charging big tricks every set, then five or six sessions a week is enough to take it out of you. So in addition to riding, I do a whole bunch of activities on a weekly basis. It’s important to work on strength, cardio and flexibility when preparing for big riding. A healthy diet is very important too.

Strive for Strength Powerful riding requires strength, but you don’t have to look like a muscle man. My favorite exercises include pull-ups, push-ups and core training. Pull-ups are an essential part of wakeboarding strength training, and they go hand in hand with the core and push-up exercises. I think its really important for people to understand that when doing these exercises, you really have to push yourself through them to see any benefit from your hard work. Keep changing your goals and targets to push yourself harder every time you exercise. Riding with power is all about commitment, so make sure you apply that same thought process to your preparation.

Go Beyond the Treadmill For my cardio, I mountain bike more than anything else. Often, I bike as much as five times a week. In addition, whenever the waves breaking I’ll head to the beach for the day to surf. It’s always fun to also throw in some wakesurfing for good measure when I can. As with the strength exercises, you have to push yourself to get the benefit from these activities. A consistent effort to do this will see your fitness levels increase at a faster rate, and you’ll receive much more benefit from the exercise.

Eat Right You might not want to hear it, but a healthy diet is a big part of making physical gains. I’m sure I don’t need to tell you that drinking all night and charging it the next morning is not a good idea. I always try to keep my diet as natural and as fresh as I can. I avoid all junk food and sugary drinks. In addition to my healthy eating habits, I take nutritional supplements. I have always used Shaklee nutritional products. It’s simple: If you eat well and keep things healthy, you’ll feel much better and be able to train and ride at a higher level.

I’m 35! I’ve been charging it hard on my wakeboard since 1991, and I rode on the Pro [Wakeboard] Tour longer than anyone in history. Sure, I’ve been injured, but through these principles, I have bounced back every time. Eight doctors have told I would never ride again, and yet I’m still here charging it. I have always pushed myself to be a better athlete, and fitness and diet have played a major role in my success. So try to follow some of these principles. Hopefully, you will still be riding with power at 35 and beyond.

Roger Ernst II, CSCS

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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

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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: www.ropeworkout.com.

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.

http://www.coreperformance.com/daily/movement/train-movements-not-muscles.html

Roger Ernst II, CSCS