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Posts Tagged ‘Weights’

Wakeboard Workout Wednesday #8 – Bent-Over Two-Point Dumbbell Row

The 8th Wakeboard Workout Wednesday is the Bent-Over Two-Point Dumbbell Row.  Normally you would perform this exercise with a bench to support yourself, but here you will rely on your body for the support.

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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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

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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

4 Signs It’s Time to Change Your Workout Routine

Guest blog by Jen Mueller.

What to Do When Your Workout Isn’t Working for You

— By Jen Mueller, Certified Personal Trainer

When you started a regular exercise program, whether to lose weight or improve your overall health, your enthusiasm and motivation were high. Even though exercise wasn’t the most exciting activity you had experienced, you began feeling better and seeing results from your hard work. You managed to get yourself out of bed early, to squeeze in a little gym time each day, and stick to your plan without much effort.

But then slowly, the novelty began to wear off. You started finding reasons to sleep in and found “better” things to do with your time. Then before you realized it, you had missed a whole week and your drive to continue was missing in action. Is this common scenario just another motivation issue? Probably not. Could something else be getting in the way of the excitement and effectiveness of your previously-rewarding workouts? The answer is yes! Luckily, you can learn to identify the signs that it’s time to shake-up your workout routine so you can remain consistent and enthusiastic about exercise. Here are four of the most common signs and what you can do to get back on track:

Top 4 Signs Your Workout Isn’t Working

1. Your workout bores you.

You used to like walking on the treadmill, so why do you dread your workout each day? It’s easy to get bored if you stick with the same routine for too long. Sometimes it helps to add variety to your walks. For example, try taking your workout outside, adding speed intervals, putting new music on your iPod or bringing a friend along. If all of that isn’t enough, then maybe it’s time to try a new activity. Perhaps you’ve always wanted to try biking or are interested in a new class at your local gym. Change can help keep your workouts fun and interesting, giving you something to look forward to. And that is exactly what will keep you coming back for more.

2. Your workout isn’t giving you results anymore.

Someone who does the same activity all the time is likely to plateau much sooner than someone who varies her workouts. Just as you can get bored by always doing the same exercises, your body can also adapt to these exercises so that they don’t offer the same benefits that they once did. A little variety might be just the thing you need to get the scale moving again or bust through that strength plateau. “Variety” means either changing something about your current routine (adding speed, distance, hills, resistance, etc.) or trying a totally different activity. If you like some consistency and don’t want to change your workout each time you hit the gym, change your routine at least every 4-8 weeks (this includes incorporating changes to both your cardio and strength training exercises). This will keep your muscles challenged, your body guessing, and the results coming!

3. Your workout leaves you more tired and sore than before.

Exercise should give you more energy, not leave you feeling rundown. If you’re feeling overly tired or perpetually sore, you could be overtraining. Your body needs time for rest and recovery. It is during this down time that you build strength and endurance by allowing your muscles to rebuild and repair. If you don’t give your body ample recovery time, you’ll become weaker instead of stronger. If you have been overtraining, your first priority should be rest. You might need up to a week off to recharge mentally and physically. Once you are feeling better, start back slowly. Reevaluate your workout program and find ways to make changes that will prevent this from happening again.

4. Your workout is no longer challenging.

Running a 10-minute mile, for example, becomes easier as time goes on. If your workouts aren’t challenging you anymore, it can be helpful to wear a heart rate monitor. Your heart rate will change over time as you become more fit. By using a heart rate monitor, you’ll know to change up or intensify your routine, and ensure that you’re working in your target heart rate zone. Challenging your body improves your fitness level and can also provide a sense of accomplishment as you become stronger and work toward your goals.

Changing your workout routine whenever these signs arise will help keep your motivation high as you work to improve your fitness level. The key is to pay close attention to how you’re feeling both physically and mentally. Exercise shouldn’t be a chore that you dread, but something that makes you feel good about yourself!

Roger Ernst II, CSCS

PS – To read the full article click here.

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

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.

Building Work Capacity…

Guest blog by Robert Dos Remedios.

Building Work Capacity….

I’m often asked about my goals in my conditioning programming and my answer always seems to come back to one thing, WORK CAPACITY. If we can continue to turn the knob up and get more and more out of our athletes we will build their ability to keep pushing, to improve their all-important strength and power endurance. In essence we are assuring that over time, we will also be able to train harder and harder for longer periods of time with greater intensity. Perhaps most importantly, work capacity building sessions helps to forge amazing confidence…this is often the psychological variable that can be the difference between victory and defeat.

We push that envelope early and often with our football athletes, here is an example of a post-lifting fieldwork session….typical to what we have been doing since the beginning of February.

If you can increase your work capacity off of the water, it will only help you to improve your wakeboarding.

Roger Ernst II, CSCS

PS – For more information on Coach Dos checkout his website coachdos.com and his blog coachdos.blogspot.com.

Interval Training

If you aren’t doing interval training, you should be.

Interval training is great not only for fat loss and cutting down your workout time, but also for improving your wakeboarding.

Check out this article if you are still doing long slow cardio workouts.

Roger Ernst II, CSCS