TRX for Wakeboard

IMG_3770Imagine training for wakeboard season on dry land. Well, yes, you can. Use a TRX Suspension Trainer strengthen your body for the season ahead.

Wakeboarding is a power sport. (Keep in mind you are attached by a rope to a powerboat that can speed upwards of 25 mph.) Simply because you are being towed does not imply it is a passive activity. It is not as easy as it looks.

Wakeboarding requires you be able to pull yourself out of the water, balance, rotate and allow your joints to absorb the chop of the wake under your feet. Let’s also factor in the power required to launch yourself off the wake and into the air.

Common wakeboard injuries are anterior cruciate ligament (ACL) tears, shoulder dislocations, and ankle sprains. It is also not uncommon to experience tendonitis, minor concussions, neck injuries and back pain.

ACL Injuries in Wakeboarding

The muscles, ligaments and tendons of the legs, shoulders, back and neck must be strengthened. You need healthy tissue to support your joints during periods of plyometric explosion.

I am not trying to scare you but if you wish to EXERCISE CONSCIOUSLY, you need to know the risks so you can train to avoid the pitfalls.

Most of these injuries occur when you take a bad fall so balance and core strength are imperatives. However, don’t underestimate the repetitive stress of towing. I know after a day out on Lake Powell, my my shoulder and forearms were screaming for a day off.

When you watch the wakeboard footage below. You will realize your training should incorporate strength/hypertrophy but an equal amount of time should be spent training the movement. It takes a combinations core strength, shoulder stability, and a powerful back just to get out of the water.

Also in this video, I demonstrate the following TRX  exercises.

  1. Sideways Back Row – Place both TRX handles together and plant your feet wakeboard distance apart. Now angle your hips to a side angle while your torso is facing forward toward the TRX anchor. Perform a back row with both arms and engage the core. Perform 8-15 reps on one side then switch. Note: You can separate the handles as well but I like to mimic the actual movement.
  2. Single Arm TRX Bicep Curl – Hold TRX single handle, lay back, and pull isolating your bicep. Notice that your core is also engaged as well in the pull but focus on the extension and contraction of the bicep. Perform 8-15 reps on one side then switch.
  3. TRX Back Row or Bicep Curl with Core Rotation – Basically follow the same instructions as above but when you get to the top of the movement add a torso rotation upward and then decelerate that rotation downward. Perform 8-15 reps on one side then switch.
  4. TRX Squats with Back Row – Drop down, hinging at the hip into a squat and cueing your legs and back to fire simultaneously pull yourself up. Go to fatigue then give yourself one minute rest. Perform 3 sets. Note: Once you master this add explosion to the movement and rotation.
  5. TRX Superman – Fire up your core with this front facing plank variation. Go to fatigue then give yourself one minute rest. Perform 3 sets.
  6. Tarzan TRX Back Flye – Face the TRX, plant your feet in athletic stance, lay back and extend one arm overhead engaging your lat and stabilizing the core. Alternate sides. Go to fatigue then give yourself one minute rest. Perform 3 sets.

This TRX routine is a killer workout.
Don’t forget to use the other KINETIC Workouts on the website to support your training.
Mix it up and train your body to work as integrated machine. Not only will your body thank you but you will be healthy throughout your entire season.
– Erwin
P.S. As always, comment or hit me up if you have questions.

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EXCERCISE CONSCIOUSLY.

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