Wake work out

Was curious... customizing my work out for the start of the wakebaording season. Any suggestions on how to modify my work out for wakebaording.

Check the main page bro ;)

-=peace=-

Click here
http://wakeworld.com/articles/2005/wakeboardingworkout1.asp

I recommend using the bubble discs anytime you are standing stationary and doing an exercise. I use them for squats, curls, rows, etc, etc. It basically incorporates balance into everything that you do and really tunes your core as you are using the smaller stabilizing muscles at all times. We even stand on one foot at rest on the bubbles. Jump lunges are fun and help with explosion. My buddy, redirho(or something), designed our workout. I'll see if I can get him to explain it on here. Oh yeah & we go 4 days a week M-Th, isolating different areas each day, push v. pull etc.

The Italian workout. Chest and bi's only.

I don't think there is any reason to "modify" your workout to be more wakeboard specific. Just go to the gym and lift, do some cardio, and stay flexible.

I do one bodypart a day and go 5 days a week.
arms - bi's - e-z curl bar, standing db curls, isolation curls; tri's - skull crushers, cable push down, reverse grip cable push down

shoulders - db press, lateral raises, standing push press, cheat cleans

legs - front squats, hack squat, leg curl, leg extension

chest - flat db press, incline db flyes, Hammer Strength decline press, medium cable flyes

back - seated row, lat pull down, deadlifts, wide grip t-bar rows

If you want core strength, make squats and deadlifts a way of life.

I prefer the French workout...a lot of abdominals.

You need a workout to emphasize your core, that is your trunk. Do all your weights either standing or on a medicine ball (is that what they're called?). You know, the big bouncy balls. Here, check this out and reference the 2nd chapter of this workout program, it is excellent.
http://outside.away.com/outside/bodywork/200205/200205shape_of_your_life.html

Jonathon - I would call that the trophy case workout. I see all the guys at my gym with huge upper bodies and no trunk or legs at all, doing all their lifting either sitting on a chair or lying on a bench. Then all they do is flex in front of a mirror and admire their upper body like it was a trophy case..

You need to train for life and living it, not for show and tell..

As a certified ACSM and NSCA personal trainer and wakeboard fanatic, I would suggest strengthing your core muscles. All ab work is great, but do not limit yourself to just crunches and sit-ups. Work the external and internal obliques. Do not forget the infraspinateous either. This muscle is on the anterior side or the spin just behind the intestines. I personally like to work my rotator cuff muscles. There are four so make sure you hit them all. I do this to keep my shoulder in place and not hurting when coming down hard from a trick/wreck. If your wanting to stay out and land that trick after 10 trys or 20mins. you goin to have to have some stamina built up in your lower body. Work every aspect of your legs. Quads, Hamstrings, and both regions of the calf. Light weights and moderate reps will allow for stamina and will keep the muscle hypertrophy to a minimum. Any kind of grip enhancer works nice for fatigue in hold the rope. Also make sure you are flexible. Theres nothing worse than a strained or tight muscle while boarding. these are just my suggestions and parts of my own routine. Although, I am not saying forget all other body parts either. These are just areas I would focus on while preparing for the up coming season.

I agree Derek, I am in my late thirties now so I dont lift as heavy as I used to, I do alot of reps with lighter weights 15-25. One thinkg I started doing when I do my back exercises is when I am doing pulling movements I do them very slowly. Whenever I go out with my firends and wakeboard I can go alot longer then all of them because my muscles are used to the stress becuase of the way I have changed my workouts. If I could just get myself to do more cardio and temper my diet, I would be a lean mean fighting machine lol

The wakeboard DVD Evolution:Wake has a full wakeboard workout video in it designed for wakeboarders.