This is the first of many Tips & Tricks. If you want one of our coaches to try and help you out, send an email to tips@wakegirls.com
Wake Fitness Bootcamp
Posted by WG EvelynMay 4th, 2010
Spring is here and for girls everywhere, that means swimsuit season is upon us. But if you’re a WakeGirl, it means it’s time to prepare for more than just looking good on the boat… you want to look and feel good behind the boat. Pre-season training is so vital for reaching your wakeboarding goals, and perhaps more importantly, to avoid injuries that can seriously slow down or even end your riding time this summer.
There are a number of things you can do to get yourself wakeboard-ready. But if you are lucky enough to live in Northern California, you could join the group of girls who are taking part in the Wakeboard Fitness/Trampoline Training Bootcamp put on by Isaac Gredinburg of Fitness Synergetics and CWB Faction Team Rider Jason Callen. Every Saturday in the month of April, San Jose area board shop The Liquid Playground will host this one of a kind training event. Here’s an inside look at what these WakeGirls have signed up for:
Each bootcamp begins with a series of stretches – from head to toe, stretching should begin every work out and every wakeboard set. Isaac then puts everyone through several sets of wakeboard-specific exercises. All major muscle groups are worked in ways that mimic many of the moves made on the water – like weighted handle passes and hopping squats.
There’s also very unique exercises that Isaac has developed to break up the monotony of the average workout – like the ropes and some hard core crunches.
Then each trainee gets their turn on the trampoline. Trampoline training is such a fantastic way to develop your air awareness and to perfect body and handle position before taking a move out on the water. For many, it’s also a great way to get past the fear of going upside down. Jason has everyone work on proper technique doing basic jumps, but also gives each person a customized lesson on whatever they may be wanting to learn.
Seeing so many women at this event is an indicator of just how serious ladies are about taking their riding to the next level. Jaime Hartford from the Bay area just started riding last season, but is definitely hooked. She’s sure being in shape prior to the start of the season will help her with controlling the board and giving her more confidence. “It will be fun to not have to think about anything but flying on the water.”
Riders like Lisa Hunt and Hillary Steinmetz, both from San Jose, say working out is a regular part of their lifestyles, and have already been working with their own personal trainers. No doubt both these ladies will be in top form when they start working on their goals – for Lisa that’s clearing the wake, for Hillary it’s landing a tantrum.
Michelle Gredinburg of San Jose is lucky to have her personal trainer right at home – she’s married to Isaac. Last year Michelle started the season with no preparation, and her stamina just wasn’t there. “It was frustrating because my mind wanted to do more than my body would do. My arms would get tired, my legs would get tired.” Besides this bootcamp, Michelle is training with Isaac 2 to 3 times a week to build up her endurance.
Lindsey Sloatman from Sacramento already does yoga for flexibility and free weights to strengthen her core, but is always looking for new things to spice up her workouts. For her, this bootcamp is also a great way to network, to meet others who are as passionate about wakeboarding as she is.
“We were really surprised at how well it took off,” said Isaac, who has already booked another two Bootcamps for May and June that will also include a behind the boat lesson. “It started out as a way to get people ready for the season… it’s a great combo to have Jason’s coaching and my fitness training. Then I saw that people were exchanging numbers so they could go ride together, and we’ve got two girls we never knew before coming out on the boat with us this weekend. I’ve had shops and riders in Southern California asking us to come down and put on a Bootcamp for them. Bringing people together is the best part of this for me.”
If you want more information about this Wake Fitness/Trampoline Training Bootcamp, check out their website at WakeFitnessBootcamp.com.
The Workout – Circuit 2
Posted by WG LauraMarch 15th, 2010
This workout targets your arms. Welcome to the gun show!
1. You will need a BOSU ball, which is one half of a stability ball. Your gym should have a few. Find your sweet spot on the BOSU. Do a standard bicep curl: hold dumbbells with arms straight down, hands facing forward, and curl your arms. Repeat. If you don’t have access to a BOSU, you can do standard bicep curls instead.
2. Using a machine, chair, or bench, do tricep dips.
3. Now do 20 lunges. Lunge forward holding a medicine ball and add a twist in the direction of your front leg. For example, when you lunge with your right leg, twist your upper body to the right.
4. Stand on the BOSU again. If you don’t have one, don’t worry! Do a standard bicep curl. Once you curl your arms, push straight up and turn your hands so that your palms face away from you.
5. Do 1 minute of mountain climbers. Get in a standard push-up position and alternate bringing your right leg in so your foot is even with your left knee. Switch legs without stopping in between.
Getting Ready for the 2010 Season – The Workout: Circuit 1
Posted by WG LauraJanuary 18th, 2010
Right now, the water’s pretty cold here in Orlando (and frozen solid up North), which means it is the perfect time to start getting your body in shape for the wake season. We have created this series of workout circuits that target the muscles you’ll use the most when you ride. This circuit workout targets the back and chest muscles, and will allow you to ride longer sets while preventing back injuries.
Step 1
Start by warming up with 5 minutes on the treadmill. Set the incline to 4.0 and the speed to the point right before you break into a jog.
Step 2
For each exercise, do 2 to 3 sets of 12 to 15 reps, unless we tell you otherwise.
1. Start with wide grip lat pull downs.
2. Continue with renegade row pushups. These require a good amount of upper-body strength. Holding your dumbbells, start from a push up position. Do one pushup, and then pull your right elbow up toward the ceiling. Repeat with your left elbow.
3. Do 20 squats fast. You can add hand weights or plates to make it more challenging.
4. Now you’ll do some chest flys:Lie on a stability ball or bench and hold dumbbells in each hand with your arms straight out to the side. Bring your arms together pointing to ceiling and back out.
5. Finish with 1 minute of jump rope.
