Wakeboarding Work out

wake152 · Posted: Feb 25, 2003 3:12 am Post subject: Wakeboarding Work out

Im finally starting to work out again and I was wondering if anyone had any ideas any specific things I can do to help me with my wakeboarding next year exercise wise. I know anything cardio helps but if anyone knew anything else that be great.

JHrod · Wakeboarder.com Freak Joined: 12 Jan 2003 Posts: 3144

weight training of multiple types----squats, butterflys, military press, bench press, etc.

J_DOGG · Posted: Feb 25, 2003 4:43 am Post subject:

I would concentrate on back stuff, keeping the back strong is a key to longer sets and better handle passes.

Oh, and Yoga is good too, you need to be flexible so you can take the abuse of the sport.

PEACE OUT

gking · Criminal Joined: 15 Jan 2003 Posts: 56 City: Lima, Peru

wake, you might also want to strenghten your arms, biceps and triceps as well as your chest. WHat I do is I work out arms and chest one day (bicep and tricep curls, bench press, diag press) and shoulder, back and legs the other day (front row, front pull, seated press, squats, calfs and front quadricep curl)

I have definetely noticed a big diference when on the water. However, stretching is just as important. STretch as long as necessary otherwise you WILL lose your flexibility.

Cheers,

needtoride · Posted: Feb 25, 2003 6:47 am Post subject:

Actually I have been trying something new.... I can't promise that it will work, but I am pretty confident that it will. I have just been taking the tricep pull down machine, I stand 4-5 feet back from where you would normally stand to do regular pull downs, and I have been passing the handle to the small of my back and into the other hand. Then I let it go with the hand I just passed it to, and repeat it. I have been doing 4 sets of 30 both ways, and I have a strong feeling that this will greatly improve the speed of my handle passes. I also got to start back on a full workout in the beginning of January, and I already am back to doing 245, 10 times benching. Not to bad for less then 2 months.

kschroeder · Newbie Joined: 13 Jan 2003 Posts: 39 City: Raleigh, NC

I have been triing to do atleast 1-2 hours of cardio a week over the winter as well as some upper body workouts but have intensified my weight training more lately and switched my cardio worksouts from mostly treadmill to bike/elliptical with medium-heavy resistance to build up my leg strength/endurance. As many people that tear their ACL's or have other knee injuries keeping your legs strong is extremely important. You wont' see me on a leg press/squat machine triing to do 500-600 pounds 3 times though.. I think that is retarded. Medium weight high reps is much more effective for wakeboarding leg strength. One of the best exercises I think you can do for wakeboard training is lunges.

jvanick · Posted: Feb 25, 2003 8:03 am Post subject:

Yup... don't forget the cardio... very important to keep your endurnace up when you're out there. (Also burns fat too)

I've been doing cycling (my club's equivelant of spinning) 3 days a week, weight lifting 2 days a week, and rock climbing another 1 or 2 days a week.

-J

NAW · Posted: Feb 25, 2003 8:14 am Post subject:

I've been trying something new this year. last year, I did medium weight, high rep lifting and a ton of cardio. This year I've been doing Pillates with the ol' lady. It's similar to Yoga, but focuses on toning and increasing strength of your core, thighs and butt. I kinda felt like panzy at first, but after doing it 4 times a week, I can really feel the gains in flexibility. Plus the chicks on the video you follow are hot Laughing

I need to get on the treadmill though, I usually start hitting it January 1.....I'm running a bit behind. Laughing

Dees · Posted: Feb 25, 2003 8:57 am Post subject:

also include plyometrics to strenghten the tends, muscles in you leg, ankle, knees, etc

gking · Criminal Joined: 15 Jan 2003 Posts: 56 City: Lima, Peru

1-2 hours of cardio a week is too little. You need at least 30mins a day. Include that in your workout. I do from 45mins to 1 hour of cardio every day during the week (5 days a week), on the wekends when i hit the water you can tell the diference in your endurance. Take advantage of your muscles being warm to stretch as much as you can, this will improve your flexibility as well.

Cheers, Colorful

Adam Greer · Posted: Feb 25, 2003 9:18 am Post subject:

I know this isn't wakeworld, but wakeworld has a wakeboard specific work out on their front page at the bottom. I have been doing it and it really seems to work the areas you use to ride.

Bethany · Posted: Feb 25, 2003 9:24 am Post subject:

NAW,
Those pilates are great! They do get pretty intense too. We did a similar thing for basketball called CORE which focuses on strengthening the "core" of your body. Back, Abs, etc. which are ultimately the powerhouse for all the muscles used int he body. Incorportaing something like this into your workout significantly increases the chance on injury especially knee and back injuries.

Archie_bunker66 · Newbie Joined: 15 Feb 2003 Posts: 48 City: Medicine Hat

all those workouts otta be great. and they'll keep you in great shape over the off season. but dont forget to do some stretches once you do get behind your boat. way too many guys have just hopped on their boards strapped em on and after 1 pass have torn some very vital muscle Twisted Evil

NAW · Posted: Feb 25, 2003 10:15 am Post subject:

I stretch before every run......I get made fun of, but I typically stay healthy all season.

scott a · Ladies Man Joined: 13 Jan 2003 Posts: 9810

ideally if you go in the weight room you want to mimic what you do on a wakeboard. do excercises that involve pulling weights towards yourself because this is what you are doing when your holding the rope. i personally think bench is absolutely worthless as a "wakeboarding workout" unless you want to push the handle away from you (which as far as i know doesnt happen). i would concentrate on back, abs, biceps, triceps, forearm, leg and ankle strengthening excercises.

Buergday · Guest

Mountain Biking is a great way to get cardio exercise, work out & stretch your leg, arm, shoulders and abs, increase balance and focus your concentration. I ride at least twice a week.
I hit up the gym 3-4 times a week for upper body and abs. My workout (in order) is:
- one sprinted mile on treadmill (to get heart rate going)
- bench press (5 sets of 10)
- shoulder press (5 sets of 10)
- upright rows (5 sets of 10)
- preacher curls (5 sets of 10)
- dumbell curls (5 sets of 10)
- triceps extension (5 sets of 10)
- dips (5 sets of 10 - or as many as I can do)
- seated pec fly- not butterflys - full arm extension (5 sets of 10)
- lat pull-down (5 sets of 10)
- standing pec fly - full arm extension, cross over (5 sets of 10)
- chin ups (until I can't do anymore)
- incline sit ups (4 sets of 50)
- raised handle push ups (4 sets of 25) (sometimes I skip 'em & do 'em @ home)
- forarms - bar & rope (3 sets of 10)
- one more sprinted mile on treadmill.
The workout takes about an hour and a half. I've been at it for about two 1/2 years and it's made a world of difference in my wake & snowboarding. The best exercise in the entire workout is the standing pec flys. I grab the handles and walk forward a few feet to get good tension in the ropes. I stand with my left leg forward & bent at the knee, right leg extended behind me straight pushing with my toe, chest pointed straight forward, eyes looking at where the wall hits the ceiling. Maintaining a rigid stance, the movement is a lot like flapping big heavy wings, with the handles meeting directly in front of my sternum. Make sure to keep your arms extended straight. You use your chest, shoulders, back, delts and arms all at once, while also working out all of the little stablizer mucsles in your upper and lower body. This is an awesome exercise! If you don't already do it, try it out - you'll love it.

Sorry - long post. Embarassed

NAW · Posted: Feb 25, 2003 12:03 pm Post subject:

Dude, you gotta be ripped!! I got tired just thinking about doin all that Laughing

quigglymaster · Posted: Feb 25, 2003 12:10 pm Post subject:

there was an article in wb mag last summer about wakeboarding work outs. maybe u should check that out.

Buergday · Guest

Sounds worse than it is. The whole workout only takes a little over an hour and a half.

WRRide · Posted: Feb 25, 2003 2:08 pm Post subject:

has anyone tried slacklining to improve balance?

Abooel · Posted: Feb 25, 2003 3:24 pm Post subject:

Just doing a bunch of excersizes on those fit-ball things works well for me on the days I dont go to the gym.

working out too much is a bad thing!

chubby · Soul Rider Joined: 13 Jan 2003 Posts: 487 City: NC

buergaday, how long does that mile take you?

Buergday · Guest

6 1/2, give or take. I'm not the fastest guy in the world. I actually HATE running.

jvanick · Posted: Feb 25, 2003 6:00 pm Post subject:

WRRide... are you currently doing slacklining? I'm looking to start trying that as soon as the weather here in chicago gets a little better.

I've seen some of the clips of the pros doing that in the rock climbing vids and it looks like a total blast.

Where did you get your gear?

-J

Butta Seeka · Posted: Feb 25, 2003 6:03 pm Post subject:

indo baord helps when u cant get to the gym, like not only balance if u really get down on it and do grabs and stuff it reallt works the legs

Drew · Outlaw Joined: 13 Jan 2003 Posts: 214

work your abs. It sucks hurting your abs, takes forever to rebuild.

Syth · Addict Joined: 13 Jan 2003 Posts: 661 City: Brentwood

Abs, Shoulders, Lowerback, Arms, all important, along with legs from jumping/abuse/endurance. I just got a bowflex, but im not being as religous as i need to be with it, but so far, its workin out good, cant wait for the season to see if its actually helping.

Did wonders for snowboarding this last weekend though, rode all day and only my shoulder hurt where i took a plant into ice

mandi · Outlaw Joined: 24 Feb 2003 Posts: 223 City: Oklahoma

Adam Greer,
On the wake world web site you was talking about the wrok out thing. I can't find it can you tell me where it is.

dragon85 · Outlaw Joined: 30 Jan 2003 Posts: 213 City: Seabrook

There used to be a whole artile either on here or wakeworld about workouts for wakeboarding. It had pictures and divided everyhting up into serperate days and reps and all. It was really good. Anyone know where to find it?

slaydit · Posted: Feb 25, 2003 9:11 pm Post subject:

Arms....Arms....Arms....

the rest comes after the next few weeks of boarding.

-jey

Afro S Bend · Outlaw Joined: 13 Jan 2003 Posts: 106 City: Lake Worth, Fl

yea i focused on that and i can tell u preety much the best easy workouts you can do. but everyone is diffrent so not everyone is gonna get the same benefits as everyone else.
1. STRETCH!!!! i screwed up and messed up my left knee and when it finally healed the right one got screwed up. and pluss when u crash hardcore your muscles will be a little more elastic and its less of a danger that you pull something.

2.Wide grip pull ups- this will help your upper body. do it the hard way with your palms facing out and as wide of a grip as you comfortably can. focus on using your back and lats.
3. triceps- do pulls on a machine repetition is the key not just more weight. since your gonna be pulling on the rope u want as much stamina as u can get.
4. run- so u dont run out of breath
5. vertical leap- im starting to do workout for my vertical leap cause i also play baskteball. its hard being 6'5" and not being able to dunk. just do jump rope and practice jumping with no weights then do squats.

but i tell u wat go riding like 3 times a week practicing even just the basics and stuff and itll be the best workout of your life.

WRRide · Posted: Feb 26, 2003 2:16 pm Post subject:

jvanick, not yet I am waiting for the weather here to improve as well. A buddie of mine is quite good at it. My buddie says to get gear at Eastern Mountain Sports but I think any climbing shop should have it- it should not cost more than $10 or $15. You only need some 1 in nylon webbing, some carabiners, and two solid anchors(trees, cars, telephone poles...).

mkcarte2 · Outlaw Joined: 17 Jan 2003 Posts: 168 City: raliegh, nc

here it is, just go to google and type wake world and workout and youll see it. http://www.wakeworld.com/articles/2001/wakeboardingworkout1.asp