The Watercraft Workout

[Prem1x]

This is a spreadsheet I made out of a workout that I pulled off of some TV show's website. It could have been www.pwctv.com, but I could have sworn it was a girl hostess that came up with the workout not Kevin Cullen.

Anyways, I still use this as a loose guide for my weight training days, which are usually Tuesdays, Thursdays and Fridays. On Monday, Wednesday and Saturday I take advantage of high-impact aerobic classes at my gym. My gym is full of triathlon and cycle training nuts.

I've been told that getting in shape is 60% what you eat, 20% lifting and 20% cardio. Girls would be about 70/15/15. You can print this out and keep track of how you are doing.

Watercraft Workout

 

[Whtbread]

Do you have that in another format? For some reason it will not open on my computer and I would like to take a look at it.

 

[michael950]

C,

Email it to me, and I will convert it to PDF. Or, if possible, upload the XLS in your gallery and link to it there.

 

[Prem1x]

Moved the file to the gallery.

 

[michael950]

Pay attention everyone. The wobbly egg-shaped guy above says that that file is NOT a PDF file. Rename it to a .xls extension to open it. A filename like "WatercraftWorkout.xls" would work perfectly.

I'd prefer it to be a Excel spreadsheet so that it's usable, but if someone wants to make it a PDF file, then download it above and have at it.

Have you tested it? I get a download failed.... guess I will try IE.

 

[michael950]

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[michael950]

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[romack991]

pdf

 

[Marshj]

everyones going to be jacked on tour this year!

 

[duvers]

Looks pretty good and pretty similar to what I do. Some things I do differently, though:

1) I do higher reps. While Watercross isn't a typical "endurance" sport like cycling or running, but the length of the races requires us to keep firing the same muscle groups over and over. Because of this, I do 12-15 reps for most exercises, and sometimes even up to 20 reps/set.

2)I don't do so many exercises. Ex: for chest, shoulders, and triceps (my "push" day), I do a chest press exercise (vary each workout with push ups, dumbell press, bench press, or incline press, etc), a chest fly exercise (pec deck, flat flys, incline flys, or cable crossovers, etc.), a middle delt exercise (Dumbell shoulder press, or lateral raise, etc.), a rear delt exercise (bent over rear delt raises, or rear delt machine, etc.), and a triceps exercise (triceps kickbacks or overhead tri extensions, etc).

3) For legs, I think lunging exercises are great...especially for those of us who switch our feet. I do alternating forward lunges (stepping forward and pushing back to standing), alternating rear lunges (stepping backward and pushing forward to standing), alternating side lunges (stepping sideways and pushing back to standing), etc. and would substitute these for some of these exercises...especially hip the Add and Abductor exercises.

4) Anther fav substitution of mine is to use the assisted pullup machine rather than the lat pulldown machine. Works the same muscles, but requires you to use more of your core and isn't as hard on the shoulders.

Overall, though, this seems to be a pretty sound workout...especially for somebody looking for a basic routine that works all muscle groups.

 

[Frosty]

i worked with a personal trainer this morning who came up with a ton of killer stuff for me. he watched a few of the jetski vids i have and developed a great group of core/balance/strength excercises. After one hour with him i nearly puked... incredible!! didn't use any weights either... just a 10 lbs ball.

the killer was single leg squats pushing the ball out away from you toward the ground on the way down.. hold for a 4 sec count, then rise to a 4 sec count on the way up. then again, but push the ball out to the side and forward... then again to the opposite side... do one leg to failure, then do the other leg. hard to explain.. but damn it was crazy. what a great balance builder.

I normally just hit chest and triceps on monday, back and biceps on tuesday, shoulders on wednesday, legs thursday, abs every day, and off the weekend. i will be doing my PT's plan much more often now...

 

[Chopper]

The biggest flaw I saw with the program is the use of weight machines... I would say away from all weight machines. Especially leg press machine (hipsled). I am not sure about anyone else on here, but I have never in my life encountered any type of "real life" activity that allowed me to stabilized my back, hips, ect... and then press hundreds of pounds. On the other hand if you are just looking to build some masive quads and do a fitness show it will help you alot. My rule of thumb is to stay away from anything that isolates and stabilies too much because it takes too much of the core away. Not only that when is anything stable when racing watercross?

 

[Gainera2582]

The biggest flaw I saw with the program is the use of weight machines... I would say away from all weight machines. Especially leg press machine

BINGO, you hit it right on the head. Free weights= functional strength/endurance carryover to real life activities.

Work the body in terms of movements, not body parts.

 

[Waste Land]

BINGO, you hit it right on the head. Free weights= functional strength/endurance carryover to real life activities.

Work the body in terms of movements, not body parts.

I use free weight for everything possible. Cables for some chest excercises after doing my flat, incline and decline presss, but stay pretty far away from 1 motion machines. I do some tris on cables aswell.

Except legs, I do 4/5 wok outs on machines. Squats(bar kills my shoulders and neck), leg press, cant find anything to really hit those muscle like it does, leg extensions, and leg curls.

 

[Chopper]

There are a lot of good exercises for legs that don't require putting a flat bar on your back. I too do not like to squat like that...

Here is a list that you might want to try, no particular order... Also it helps a lot to superset movements.

Plyo Work
1) Depth Drops
2) Box Jumps
3) Lateral Box Jumps
4) Single Leg Box Jumps

Bosu Ball Work
1) Lunges onto Bosu Ball W/ DB's at sides
2) Squats on flat side of Bosu w/ DB's at sides
3) Single leg squats on round side (no weight, good for balance)

Free weight work
1) Overhead Squats (flat barbell over head w/ little or no weight)
2) Single Leg Squats / Split Squats (rear leg on bench)
3) RDL's
4) Good Mornings

Also it is good to work in Jumping rope between sets.

 

[Prem1x]

Good stuff there, Chopper. Good blog, too!

 

[ANT]

One of the best things you can do is if you go to a gym is go on a row machine, you get your cardio on it and it helps a lot with your arms, shoulders, and upper back. I usually go on one at set at the highest tension for about 10-15 minutes. When you do a cardio exercise you have to do it for a longer period of time for it to be a true cardio workout and not just a muscle building or strength workout. For example, if you run the mile thats not going to really help your cardio, you can get your heart rate going the same way and for the same amount of time lifting weigths. For a true effective cardio exercise run at least 3-5 miles, no need to sprint as long as you keep your heart rate up.

Your muscle groups when you ride and your psoture is very similar to riding motocross. I looked through the internet for some workouts for mx because I race mx and i have found them to be effective after using them. They focus on strength training and your core area. Here is a link to it, scroll down toward the bottom of the page and you will see two workouts:http://www.racerxvt.com/virtual_trainer/Strength_Training_for_MX.html
Make sure you read all the notes for the workouts they say to do them specific ways, and they also say to do each one once a week but if you can do each one every other day i.e. day1-workout1 day2-workout2-day3-workout1 day4-workout2. Don't workout on the day that you ride, theres no need for it and it will be over working your body.

 

[duvers]

One of the best things you can do is if you go to a gym is go on a row machine, you get your cardio on it and it helps a lot with your arms, shoulders, and upper back.

Agreed. If you have to do cardio inside, I think this is probably the single best machine to use. Not only for arms, shoulders, and upper back as mentioned...it also works the lower back strenuously, abs and other core muscles, and forearm/grip strenth (should help reduce forearm pump during racing).

For outdoor cardio, my favorite is inline skating...crouched position uses the legs and lower back similar to racing(assuming you're rolling like a speedskater)...improves balance and proprioception...and it sends my heart rate through the roof.