Wakeboarding Workout Plan

4 Weeks / 3 Days per Week / Intermediate

0 ratings
Wakeboarding Workout Plan

Wakeboarding Workout Plan

4 Weeks / 3 Days per Week / Intermediate

0 ratings

Wakeboarding Workout Plan

4 Weeks / 3 Days per Week / Intermediate

0 ratings
  • Day 1
  • Day 2
  • Day 3
Wakeboarding Legs Workout

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Step-By-Step Video Tutorials
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Exercise Sets Distance Time Reps Weight Rest
Quads / Beginner
5 sets, 12,12,10,10,10 reps, 01:00 rest
5 12,12,10,10,10 -- 01:00
Quads / Beginner
2 sets, 10 reps, 01:00 rest
2 10 -- 01:00
Hamstrings / Beginner
3 sets, 10 reps, 01:00 rest
3 10 -- 01:00
--
--
4 sets, 15,10,10,10 reps, 01:00 rest
4 15,10,10,10 -- 01:00
--
--
1 sets, 15 reps, 01:00 rest
1 15 -- 01:00
--
--
3 sets, 00:01:00, 01:00 rest
3 00:01:00 01:00
--
--
3 sets, 00:01:00, 01:00 rest
3 00:01:00 01:00
  • normal
  • superset
  • alternate
  • circuit

Notes for Week 1, Day 1

Side Lunge repetitions are listed per side. Plank and side plank should be held for 30-60 seconds. Side plank should be held for 30-60 each side.

This wakeboarding workout will help to improve your entire body strength and give you the ability to become a better wakeboarder.

When playing a sport you want to be able to be functionally strong and not just weight lifting strong. The Wakeboarding workout will help you to be functionally strong. It will help to develop a strong base and core, which are a must for anyone who wants to become a good or even great wakeboarder.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary

Workout Plan Summary

Wakeboarding is a very popular activity. For some, it is simply a weekend past-time combined with good times at the lake. For others, wakeboarding is extreme and serious – a sport of competition. If you are interested in wakeboarding in any facet, the Wakeboarding Workout Plan can help you build ... more

Wakeboarding is a very popular activity. For some, it is simply a weekend past-time combined with good times at the lake. For others, wakeboarding is extreme and serious – a sport of competition. If you are interested in wakeboarding in any facet, the Wakeboarding Workout Plan can help you build the foundation for great skill.

Wakeboarding Training

Exercises for wakeboarding must include a mixture of strength and stability moves. Strong muscles and balance are the two main ingredients for wakeboarding skill. This wakeboarding workout will provide a proper menu of how to build strength throughout the entire body, including the all-important core.

The wakeboard workout is divided into three separate routines, each focusing on a different set of muscles, but with core and abdominal work mixed in to all. The workouts should be completed on non-consecutive days, allowing for appropriate rest and recovery from training. This allows for maximum effort at each workout, as well decreasing the chance of muscle tightness, cramping, or injury.

Pillars

The first workout of each week will focus on the legs. Strong, powerful, and functional legs are instrumental in wakeboarding, at any level. As with all workouts, proper form, the right resistance, and stretching will all play a vital role in how well you develop your leg strength to boost your overall performance.

The remaining muscle groups of the body will be split between the remaining two workouts. Upper-body strength is also a fundamental necessity to performance and balance. The upper body and lower body must work in a synergistic fashion to create masterful skill.

More Is Not Better

The majority of the sets you will do in wakeboard strength training call for 10-12 repetitions.

These wakeboarding exercises are designed to give the proper balance between strength and stamina. Adding weight and doing less repetitions, or performing more reps with less weight, will not create the desired results to increase functional skill or performance.

Options for Further Enhancement

Outside of the wakeboarding workout routine, there is a plethora of things which can be done to help aid in advancing skill. Yoga, for example, is a fundamentally sound way to aid in the perfection of true balance and utilization of stabilizing muscles. Many athletes practice yoga due to its benefits in keeping muscles flexible and helping to perfect stability.

Whether wakeboarding is a lifestyle or just a hobby, the wakeboarding workout routine found here can help you in obtaining the strength, stamina, and balance needed to excel at this fun and fantastic activity. Perform the wakeboard exercises, feed your body right, and practice, and you, too, can take on any wake, any time with confidence.

Wakeboarding Chest, Shoulders, and Triceps Workout

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Online Workout Tracking
Step-By-Step Video Tutorials
Advanced Workout Stats
Join Today!
Exercise Sets Distance Time Reps Weight Rest
Chest / Beginner
5 sets, 12,12,10,10,10 reps, 01:00 rest
5 12,12,10,10,10 -- 01:00
Chest / Beginner
2 sets, 10 reps, 01:00 rest
2 10 -- 01:00
Chest / Beginner
2 sets, 10 reps, 01:00 rest
2 10 -- 01:00
--
--
2 sets, 10 reps, 01:00 rest
2 10 -- 01:00
--
--
2 sets, 10 reps, 01:00 rest
2 10 -- 01:00
--
--
3 sets, 10 reps, 01:00 rest
3 10 -- 01:00
--
--
3 sets, 12 reps, 01:00 rest
3 12 01:00
--
--
3 sets, 12 reps, 01:00 rest
3 12 -- 01:00
  • normal
  • superset
  • alternate
  • circuit

Notes for Week 1, Day 2

This wakeboarding workout will help to improve your entire body strength and give you the ability to become a better wakeboarder.

When playing a sport you want to be able to be functionally strong and not just weight lifting strong. The Wakeboarding workout will help you to be functionally strong. It will help to develop a strong base and core, which are a must for anyone who wants to become a good or even great wakeboarder.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary

Workout Plan Summary

Wakeboarding is a very popular activity. For some, it is simply a weekend past-time combined with good times at the lake. For others, wakeboarding is extreme and serious – a sport of competition. If you are interested in wakeboarding in any facet, the Wakeboarding Workout Plan can help you build ... more

Wakeboarding is a very popular activity. For some, it is simply a weekend past-time combined with good times at the lake. For others, wakeboarding is extreme and serious – a sport of competition. If you are interested in wakeboarding in any facet, the Wakeboarding Workout Plan can help you build the foundation for great skill.

Wakeboarding Training

Exercises for wakeboarding must include a mixture of strength and stability moves. Strong muscles and balance are the two main ingredients for wakeboarding skill. This wakeboarding workout will provide a proper menu of how to build strength throughout the entire body, including the all-important core.

The wakeboard workout is divided into three separate routines, each focusing on a different set of muscles, but with core and abdominal work mixed in to all. The workouts should be completed on non-consecutive days, allowing for appropriate rest and recovery from training. This allows for maximum effort at each workout, as well decreasing the chance of muscle tightness, cramping, or injury.

Pillars

The first workout of each week will focus on the legs. Strong, powerful, and functional legs are instrumental in wakeboarding, at any level. As with all workouts, proper form, the right resistance, and stretching will all play a vital role in how well you develop your leg strength to boost your overall performance.

The remaining muscle groups of the body will be split between the remaining two workouts. Upper-body strength is also a fundamental necessity to performance and balance. The upper body and lower body must work in a synergistic fashion to create masterful skill.

More Is Not Better

The majority of the sets you will do in wakeboard strength training call for 10-12 repetitions.

These wakeboarding exercises are designed to give the proper balance between strength and stamina. Adding weight and doing less repetitions, or performing more reps with less weight, will not create the desired results to increase functional skill or performance.

Options for Further Enhancement

Outside of the wakeboarding workout routine, there is a plethora of things which can be done to help aid in advancing skill. Yoga, for example, is a fundamentally sound way to aid in the perfection of true balance and utilization of stabilizing muscles. Many athletes practice yoga due to its benefits in keeping muscles flexible and helping to perfect stability.

Whether wakeboarding is a lifestyle or just a hobby, the wakeboarding workout routine found here can help you in obtaining the strength, stamina, and balance needed to excel at this fun and fantastic activity. Perform the wakeboard exercises, feed your body right, and practice, and you, too, can take on any wake, any time with confidence.

Wakeboarding Back, Biceps, and Traps Workout

Exercise.com PRO Membership Includes

Online Workout Tracking
Step-By-Step Video Tutorials
Advanced Workout Stats
Join Today!
Exercise Sets Distance Time Reps Weight Rest
Lats / Beginner
5 sets, 12,12,10,10,10 reps, 01:00 rest
5 12,12,10,10,10 -- 01:00
Middle Back / Beginner
3 sets, 10 reps, 01:00 rest
3 10 -- 01:00
Lats / Beginner
2 sets, 10 reps, 01:00 rest
2 10 -- 01:00
--
--
2 sets, 10 reps, 01:00 rest
2 10 -- 01:00
--
--
3 sets, 10 reps, 01:00 rest
3 10 -- 01:00
--
--
3 sets, 10 reps, 01:00 rest
3 10 -- 01:00
--
--
2 sets, 10 reps, 01:00 rest
2 10 -- 01:00
--
--
2 sets, 10 reps, 01:00 rest
2 10 -- 01:00
--
--
2 sets, 12 reps, 01:00 rest
2 12 01:00
--
--
3 sets, 15 reps, 01:00 rest
3 15 01:00
  • normal
  • superset
  • alternate
  • circuit

Notes for Week 1, Day 3

This wakeboarding workout will help to improve your entire body strength and give you the ability to become a better wakeboarder.

When playing a sport you want to be able to be functionally strong and not just weight lifting strong. The Wakeboarding workout will help you to be functionally strong. It will help to develop a strong base and core, which are a must for anyone who wants to become a good or even great wakeboarder.

  • Primary
  • Secondary

Muscles Worked

  • Primary
  • Secondary

Workout Plan Summary

Wakeboarding is a very popular activity. For some, it is simply a weekend past-time combined with good times at the lake. For others, wakeboarding is extreme and serious – a sport of competition. If you are interested in wakeboarding in any facet, the Wakeboarding Workout Plan can help you build ... more

Wakeboarding is a very popular activity. For some, it is simply a weekend past-time combined with good times at the lake. For others, wakeboarding is extreme and serious – a sport of competition. If you are interested in wakeboarding in any facet, the Wakeboarding Workout Plan can help you build the foundation for great skill.

Wakeboarding Training

Exercises for wakeboarding must include a mixture of strength and stability moves. Strong muscles and balance are the two main ingredients for wakeboarding skill. This wakeboarding workout will provide a proper menu of how to build strength throughout the entire body, including the all-important core.

The wakeboard workout is divided into three separate routines, each focusing on a different set of muscles, but with core and abdominal work mixed in to all. The workouts should be completed on non-consecutive days, allowing for appropriate rest and recovery from training. This allows for maximum effort at each workout, as well decreasing the chance of muscle tightness, cramping, or injury.

Pillars

The first workout of each week will focus on the legs. Strong, powerful, and functional legs are instrumental in wakeboarding, at any level. As with all workouts, proper form, the right resistance, and stretching will all play a vital role in how well you develop your leg strength to boost your overall performance.

The remaining muscle groups of the body will be split between the remaining two workouts. Upper-body strength is also a fundamental necessity to performance and balance. The upper body and lower body must work in a synergistic fashion to create masterful skill.

More Is Not Better

The majority of the sets you will do in wakeboard strength training call for 10-12 repetitions.

These wakeboarding exercises are designed to give the proper balance between strength and stamina. Adding weight and doing less repetitions, or performing more reps with less weight, will not create the desired results to increase functional skill or performance.

Options for Further Enhancement

Outside of the wakeboarding workout routine, there is a plethora of things which can be done to help aid in advancing skill. Yoga, for example, is a fundamentally sound way to aid in the perfection of true balance and utilization of stabilizing muscles. Many athletes practice yoga due to its benefits in keeping muscles flexible and helping to perfect stability.

Whether wakeboarding is a lifestyle or just a hobby, the wakeboarding workout routine found here can help you in obtaining the strength, stamina, and balance needed to excel at this fun and fantastic activity. Perform the wakeboard exercises, feed your body right, and practice, and you, too, can take on any wake, any time with confidence.

174 person started this plan

Workout Goals

  • Get Ripped
  • Gain Strength

Equipment Needed

  • Barbell
  • Flat Bench
  • Dumbbells
  • Smith Machine
  • Incline Bench
  • Squat Rack
Show All

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Wakeboarding Workout Plan

174 person started this plan

Workout Goals

  • Get Ripped
  • Gain Strength

Equipment Needed

  • Barbell
  • Flat Bench
  • Dumbbells
  • Smith Machine
  • Incline Bench
  • Squat Rack
Show All