Team Nautique Blog

November 30, 2012

Off Season Ski Specific Fitness with Team Nautique Skier Jason McClintock.

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What up guys! J-Mac here to give you a little post-Thanksgiving/off-season strength training advice. I am a professional slalom skier and Nautique Team Athlete. I also ski for the Canadian National Team, and was a part of the team when we won the 2009 World Championships in Calgary. Our Canadian team is a young, fitness oriented group. I attended the University of Central Florida here in Orlando and graduated in 2011 with a degree in Sports Fitness. While completing my degree, I got certified to train with the INDO board balance trainer, and the TRX suspension training system. Both of which I chose due to their specific use towards water skiing and of course other watersports.

Most of us have just entered the off-season. Some may be doing some skiing still in Florida, but most climates have forced you off the water. Time off can be good! This is the time to get in the gym and do some strength building for the season to come. Since we’ll be just getting back to the gym after a summer focused on the water, I will give you an example of a light workout that is meant to get the body used to weight training again. *Always consult your physician before beginning any exercise or a new training regimen.

Considering skiing is an isometric exercise (no movement through muscle contraction, especially through the back muscles) we want to get movement back in the muscles before hitting them hard with strength training. I use some basic strength movements combined with core and stability to get all those muscles moving again. The program I wrote up will use 8-15 reps and use circuits to get the most out of your time in the gym.

Lets get started.

WARM-UP

Summary:
10-20 min light cardio, 5-10 min dynamic warm-up.

Description:
Always start off with a light cardio warm-up 10-20 mins of a brisk walk, light jog, bike, anything to get a bit of a sweat started. Follow this by a dynamic warm-up. Open up the joints with un- weighted movements, shoulders, hips, knees, etc. Use movements like walking lunges, full squats, shoulder and hip rotations, etc. to get blood flowing to warm up the muscle groups. This will take about 5-10 mins or more depending on how thorough you are.

THE WORKOUT

Summary:
-3 circuits, with 3 exercises in each including a combination of legs,
core/stability, and upper body push/pull exercises
-2-3 sets, depending on time and fatigue
-8-15 reps per exercise

-Circuit 1–

INDO board Sumo Squat with overhead press + overhead hold

10 reps with a 10 sec hold on the 10th rep (the hold works shoulder stability)

 

Stability Ball Oblique

15 reps on each side

 

Pull-ups

10 reps (or as many as you can, can use assistance)

 

-Circuit 2-

Dead lifts (Barbell or Dumbbell)

Set 1- 12 reps, Set 2- 10 reps, Set 3- 8 reps (increase weight each set, NOT reaching fail, just make it challenging)

 

INDO-board Mountain Climbers (Plank on INDO, then alternate knees forward, then across the body)

10 reps through all knee movements

 

TRX or Bent over row + INDO-board push ups

10 reps each *Superset these exercises (go straight into the push-ups after the rows)

-Circuit 3-

Split Squats (Barbell or Dumbbell)

Set 1- 12 reps, Set 2- 10 reps, Set 3- 8 reps (increase weight each set, NOT reaching fail, just make it challenging)

 

INDO-board resistance band rotations

15 reps, controlled movement and maintain stability on the INDO

 

Reverse Fly

10 reps, lightweight, slow and controlled

For more info on Jason McClintock check out http://www.jasonmcclintock.ca.

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November 13, 2012

Dreams Come True

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When Trajan Tracey posted on Nautique athlete and MTV star Bob Soven’s Facebook page about his wish to wakeboard, he never expected to get such a welcoming response from the wakeboarding community that would lead to actually getting the chance to hit the water. With only one leg, he wasn’t sure that it was even possible. Trajan suffered from a congenital disorder at birth called Amniotic band syndrome that took several fingers and toes along with his right leg from the knee down, but that hasn’t stopped him from any of the other sports he plays like football, soccer, lacrosse, and wrestling. So what about wakeboarding? When double amputee Extremity Games competitor Wes Webb noticed Trajan’s post, he responded assuring him that wakeboarding was absolutely possible and set the ball in motion contacting OWC Manager Jeff Trudeau to help make this dream a reality. Jeff contacted Correct Craft CFO Sean Marrero and his good friend Pro-Kiteboarder/Wakeboarder Sean Reyngoudt who lives in the Florida Keys and has won the Extremity Games on multiple occasions to come in and help out. Being a single leg amputee as well, Sean was able to give Trajan flawless instruction alongside Bob Soven when they all met this past Sunday afternoon at OWC. The generosity and support given by everyone involved is a true testament to the great people we have in our industry and what this sport is all about. A big thanks goes out to Sean Reyngoudt for making the trip up to help out with this very special day.

Check out photos of Trajon with the crew below.

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