Posts Tagged ‘muscle training’

Core Training for Barefoot Water Skiing

Saturday, May 4th, 2013

Barefoot waterskiing requires excellent core strength; the better your core strength the less muscle fatigue you will experience and the greater your endurance. There are a bunch of exercises I complete daily to increase core strength, I did these systematically before going out to Florida to train at theĀ  World Barefoot Center.

These core exercises should be done separately and after a cardio warm-up. The exercises are as follows:

  • 10 sets of 10 reps on dead lift this is on 60% of your one rep maximum with a rest of no more than 1 minute between sets, remembering to keep back straight and head up.

  • Doing the plank intervals 1 minute 30 seconds rest completing 10 sets, during the plank your elbows must be inline with your eyes and keeping your body completely flat.
  • Side plank with abdominal twist, complete 10 sets of 20 reps either side.

  • Wood choppers on the cable machines arms must be locked out straight out in front of your chest, just the upper torso should move, there should be little movement in the hips. Complete 5 sets of 20 reps either side the weight should be manageable but give you the best workout. These should be done at the top working down, the middle working across and the bottom working to the top illustrated in the picture below:

  • TRX gives you some excellent exercises for core and balance when used in combination with a Bosu ball. For example mountain climbers, pikes and pull throughs:

I used these exercises along with circuit training before training at the WBC and found they helped when skiing for long periods. Also the key is to keep the resting time to a minimum I tried to work to a rest time of no more than one minute.

By: Sam Meredith