squats, cleans, anything lower body really and maybe some forearm stuff but you always gotta work those triceps and biceps to make them look good for the ladies lol
get ur handle and with 3 feet of rope or so tie on a old jug thats full of water and work on your handle passes just stand still get it swinging then just concentrate on passing the handle on the small of ur back a bunch gives a decent arm workout to but really helps on handle passes.. but just gym stuff then squats is prolly the number one thing to keep your legs in shape and getting stronger..
ya but the stronger you get all ur muscles the less likely for injury.. u don't have to work out super hard just 2-3 times a week but just make sure ur in some shape or ur gunna be swore after the first day of riding.. and it's always nice to workout every once in a while to stay in shape..
I think lunges are an awesome exercise for wakeboarding. Seems to target all the same areas that get REALLY sore from the first ride for the season. I HATE lunges though so I don't do enough of them haha.
My guess is your core, back and legs are the most important muscle groups for wakeboarding. Obviously cardio too otherwise you get tired too fast.
I am in the process of working on putting up more info on the blog about working out and improving your wakeboarding.
Be sure to let me know if you have any questions or would like to me cover a specific topic on the blog. _________________ Roger Ernst II, CSCS
www.wake2wakefitness.wordpress.com
While P90X does have a lot of these movements, (push-ups, pull-ups, squats, lunges, rows) it also contains a lot of exercises that target 1 specific muscle group (i.e. biceps, triceps, etc.) There are even workouts that target these muscles and these muscles alone.
The point that I am trying to make is...
When you are wakeboarding, how many times are you in a seated position doing concentration curls? My guess is probably none. If that isn't how you wakeboard, then why would you train like that?
While doing P90X is better than nothing, there are better and more efficient ways that you can train specifically to improve your wakeboarding. _________________ Roger Ernst II, CSCS
www.wake2wakefitness.wordpress.com
I like P90X alot, and am in the 10th week of the training.
I will check out your blog though, I am already in tons better shape that i was last summer, and i know it will help my riding a huge amount.
If you stick with P90X it will work, I have just seen a lot of people only make it through a couple of weeks and then give it up because it takes so much time.
Making it through 10 weeks is impressive. Hopefully it helps you out this summer with your riding. _________________ Roger Ernst II, CSCS
www.wake2wakefitness.wordpress.com
While P90X does have a lot of these movements, (push-ups, pull-ups, squats, lunges, rows) it also contains a lot of exercises that target 1 specific muscle group (i.e. biceps, triceps, etc.) There are even workouts that target these muscles and these muscles alone.
The point that I am trying to make is...
When you are wakeboarding, how many times are you in a seated position doing concentration curls? My guess is probably none. If that isn't how you wakeboard, then why would you train like that?
While doing P90X is better than nothing, there are better and more efficient ways that you can train specifically to improve your wakeboarding.
True,
but still, there are plenty of machines in the gym that don't target what wakeboarding does.
The best way to improve wakeboarding muscles is to wakeboard!
other than that, the pull of the boat is very close to to the movement of the row. So work on shoulders, biceps, and lats with rows, pull ups, lat pull downs, and reverse flys.
jumping the wake is much like squatting exercises so work your gastrocnemius, quads, and glutes with squats, lunge variations, hamstring curls, calf raises etc.
***Stay away from the leg extension that does your quads, this puts lots of pressure on the knee and is not good for it at all***
And of course your core needs to be solid, use some crunches, planks, pulse ups, etc. try to work in some lower back as well anytime you do abs.
and work in 20 minutes of interval/cardio after a workout or first thing in the morning to get your heart into shape and increase your endurance so you aren't out of breath after 10 minutes of wakeboarding. plus interval helps burn fat and as long as you're eating healthy too you can reduce body fat % and look a bit shredded _________________ Wake Forest University
but still, there are plenty of machines in the gym that don't target what wakeboarding does.
The best way to improve wakeboarding muscles is to wakeboard!
other than that, the pull of the boat is very close to to the movement of the row. So work on shoulders, biceps, and lats with rows, pull ups, lat pull downs, and reverse flys.
jumping the wake is much like squatting exercises so work your gastrocnemius, quads, and glutes with squats, lunge variations, hamstring curls, calf raises etc.
***Stay away from the leg extension that does your quads, this puts lots of pressure on the knee and is not good for it at all***
And of course your core needs to be solid, use some crunches, planks, pulse ups, etc. try to work in some lower back as well anytime you do abs.
and work in 20 minutes of interval/cardio after a workout or first thing in the morning to get your heart into shape and increase your endurance so you aren't out of breath after 10 minutes of wakeboarding. plus interval helps burn fat and as long as you're eating healthy too you can reduce body fat % and look a bit shredded
I agree that there are plenty of machines at the gym that don't mimic the movements of wakeboarding, however, I never said to use machines. I couldn't tell you the last time that I was on a machine or put any of my clients on a machine.
I also agree that the best way to get into wakeboarding shape is to wakeboard, but it is not possible for everyone to wakeboard year round and also everyday. Therefore you need to do as much as possible in the off season and your off days in order to stay in as close to wakeboarding shape as possible.
Any work that you can do on land will only help you to improve your performance on the water. _________________ Roger Ernst II, CSCS
www.wake2wakefitness.wordpress.com
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