February 2010
1 post
January 2010
21 posts
Wakeboarding Workout
So in Oregon half the year it is raining. Therefore we end up with a lot of down time. Over the years we have developed a weight lifting program that seems to be pretty compatible with wakeboarding. Our philosophy on weightlifting and how it correlates with wakeboarding: Once a rider has learned a trick and the skill set to pull it off consistently it does not require a significant amount of...
Ok....Last Tip.....Legs
We have found doing light squats (3 sets of 8) once a week, seems to be adequate. With the legs it seems more about protection of the knees. For this reason we usually try to get out on the bike a few times a week. This seems to help build muscle around the knees in a low impact manner.
Raley lift (3 sets of 8 repetitions)
This is one of those lift that people will look at you as if you have no clue what you are doing. If we are short on time at the gym this is the one we cut out. But this is what it feels like to pull a Raley down especially if you have a lot of tension in the line and need to get it down quick. When you do this lift try to do it really slow, like count to 4 on the way down and up. Keep your...
Curls (3 sets of 8 repetitions)
Your biceps are the most used muscles in wakeboarding that is why we include this lift. There are several lifts that can be done to exercise your biceps. This is the best we have found because it tends to be the most difficult to cheat at. One thing to think about as you do these is to not let your shoulders get pulled forward, because once again if you get into this position on a wakeboard...
Core building for back protection (3 sets of 20...
As stated above your stomach muscles are used quite a bit in wakeboarding and this is another great exercise to build up your core. When doing this exercise make sure you breathe, and try to keep your stomach in tight so it forces you to use the deeper abdominal muscles.
Ultimate wakeboard crunch (3 sets of 8-10...
If you are only going to do one exercise for wakeboarding this is it. The main focus is your abs which take a beating doing rolls, flips, and Raleys. It really exercises your core muscles which is important for protecting your back. It also works the biceps and shoulders. When doing this exercise you hang from a pull-up bar, pull your knees into your body. Lift yourself up until arms are bent...
Whirly Bird lift (3 sets of 8 repetitions)
This lift exactly replicates the soreness I felt learning the whirly, but is also good for Indy Tantrums, off axis spins, and front side spins. It is also a good lift to build up muscle to protect the shoulders. One thing we will do on this lift because the machine is incremented at 10 lbs, which seems to be a large jump for this lift, is we will hang plates off the pin to make for smaller...
Generic wakeboard lift (3 sets of 8 repetitions)
There are a variety of handles that can be used on this lift, this motion is performed in a variety of moves while wakeboarding. Keep your lower back straight and shoulders back.
Warm up lift (3 sets of 8 repetitions)
Not really conducive to any one move but exercises muscles that get used when wakeboarding. This lift and all of the lifts should be done smoothly with even speed. A good rule of thumb is a 2 count for pulling in and a 2 count for letting out.
Wakeboarding Workout
So in Oregon half the year it is raining. Therefore we end up with a lot of down time. Over the years we have developed a weight lifting program that seems to be pretty compatible with wakeboarding. Our philosophy on weightlifting and how it correlates with wakeboarding: Once a rider has learned a trick and the skill set to pull it off consistently it does not require a significant amount of...
Day 1
We are wakeboarders who have been at this since the beginning of time, or at least since the advent of the Skurfer, which might as well be the beginning of time.
In the early 90’s, while the industry was progressing and wakeboard designs were evolving, we wanted to be part of the action. To the garage we went with rolls of carbon fiber, foam wire cutters, vacuum bag presses and a little...
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