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Brett A. Riesenhuber

Weight training is very important to all sports, including wakeboarding. There are many physical demands placed on the body while wakeboarding and a conditioning program will help keep injuries to a minimum.

I recommend a standard 3 day per week weight training program with one day rest between each workout. Split your workout into body parts because it is best to let the muscles recover for 5-7 days after training them. Monday train your legs, Wednesday train your chest, shoulders and triceps, and Friday train your back, biceps, and traps. In your weight training you should focus attention towards wakeboarding. For example, think of how you hold the rope while boarding and use that form on your cable rows (palms down and grip about 12 inches apart - use this position instead of an underhand or "V" grip). Train with weights for 30-60 minutes per workout.

Always do a five minute shot on the cardio equipment for a warm-up (yea, even you 16-18 year olds!) and remember to stretch before your workout.

Here is an example of a weight training routine which is well rounded and effective. Click on the images to see larger versions.

Legs

• 2 light warm-up sets
• 2-3 full sets of 10-12 repetitions
  
  (Note: Leg press may be substituted for squats, but squats are more demanding and therefore more effective.)

• 2-3 sets of 10-12 repetitions

• 3 sets of 10-12 repetitions

• 1 warm-up set, 3 sets of 10
  
  (Note: keep the repetitions slow and the knees straight)

• 15 per side for one set

Chest, Shoulders, and Triceps

• 2 light warm-up sets
• 3 sets of 10-12 repetitions

• 2-3 sets of 10-12

• 2 sets of 10

• 1 warm-up set of 12
• 2-3 sets of 10-12

• 2-3 sets of 10

• 2 sets of 10

• 3 sets of 10

• 3 sets of 12-15

• 3 sets of 10-15

Back, Biceps, & Traps

• 2 warm-up sets
• 3 sets of 10

• 3 sets of 10

• 2 sets of 10

• 2 sets of 10-12

• 3 sets of 10

• 3 sets of 10

• 2 sets of 10

• 2 sets of 10

• 2-3 sets of 12-15

Wakeboarding Workout Page 2