Wakeboarding Workout
Getting in shape before you hit the wake
by Brett A. Riesenhuber, B.S., C.P.P.T.
Prime Physique Fitness Specialists
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Wakeboarding Workout Photo Gallery
Plyometrics
I also recommend extra attention to legs in the area of ballistic/plyometric types of movements, such as side to side jumps with the feet in different positions. Plyometric exercises stretch the muscle and therefore putting a load on the muscle during the stretching phase and then rapidly unloading the muscle and exploding out of the stretch (a stretching of the muscle while under force followed by an explosive contraction = Plyometrics). Plyometrics allow the muscles to reach maximum strength in as short of time as possible while providing extra strength for the tendons and muscles themselves.
Example: stand on a bench, jump off, when you land and absorb the impact by bending the knees you are loading the muscle with a stretch under pressure. Then you explode back up and jump into the air. Get back up on the bench and do it again. That's a plyometric exercise.
Other ballistic exercises to do include exercises replicating movements you will perform while on the water. Set up a step in the room you're training in and stand to one side of it. Place your feet like you would on your board and jump over the step and back for sets of 10. Make sure to keep your feet in the same stance. Think about strengthening your knees with this one. Plyometrics can be of great help in developing muscles used in boarding, and there are many different ways to do them. Do these types of activities 1-2 times a week for three sets of three exercises, but no more.
There should be lots of info on the web about plyometric exercises.
Abs
Abs are very important for all sports, especially wakeboarding. Do them hard and heavy 1-2 days per week. Include leg raises in your ab routine (try to get out of a raley without abs!). Squeeze very hard throughout the entire exercise and do three sets of crunches with your legs over a bench and your back on the floor. Follow this with hip or leg raises for three more sets.
Try balance activities such as doing some exercises on one of those Plyo-balls (the big ones). Stability and the development of supporting muscles (i.e. the small ones) will help you with your balance and being able to land more tricks at all levels of ability.
Stretch! Flexibility helps keep you loose and injury free. Stretch daily, especially your hamstrings.
Cardiovascular
Cardio is a given, but I would recommend interval training for your cardio. Rather than just running (for example) for 20 minutes, run for five minutes as a warm-up then sprint fast for a minute and back down to a jog. Continue this progression for the rest of your 20 minute cardio session pushing every "up" interval harder and harder until the last one kicks your ass! You can easily see how this will be effective in training for wakeboarding; you do a trick and rest for a few, then hit another trick, and so on.
The better condition you are in, the less chance of injury you will have. This program style will help all levels of wakeboarders. Good luck!
Brett A. Riesenhuber is the owner of Prime Physique Fitness Specialists Personal Training Center in San Jose California. Brett holds a degree in Human Performance from San Jose State University and is a Certified Personal Trainer. He can be reached at Brett@PrimePhysique.com or 408-558-1800.
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