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Oases in the Desert: The Lakes of Arizona

Arizona is a state, which is prominent for its nea...

Out of the Frying Pan and Into the Water: North Carolina’s Frying Pan Shoals

Out of the Frying Pan and Into the Water: North Carolina’s Frying Pan Shoals

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Whidbey Island: Gateway to Paradise

Whidbey Island: Gateway to Paradise

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Kentucky Blues: Music, Lakes, Quarries, …

10-06-2014

Kentucky is known for Bluegrass music, Kentucky Fried Chicken founder Colonel Harland Sanders, Johnny Depp, Mohammed Ali, Jim Bowie, and Daniel Boone’s adventures exploring, but the one person from this...

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The Colorful World of Georgia’s Gray’s R…

10-06-2014

Off the shores of Georgia rests a diverse junction where northern and southern waters meet. Here, where nearby Gulf Stream currents carry a diverse amalgam of aquatic flora and fauna;...

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Santa Cruz Island

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Offshore Southern California are eight islands, which offer consistently fantastic diving, kayaking, and hiking throughout the year. Of these, Santa Cruz is the largest and is the most easterly large...

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Destination: Connecticut

Destination: Connecticut

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“It’s so cold, how can you dive here?”It’s a question that’s common place for experienced New England divers, and one that I fielded from a dive student’s father, far too...

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Oases in the Desert: The Lakes of Arizon…

09-05-2014

Arizona is a state, which is prominent for its nearly unparalleled natural beauty: every year, millions of tourists flock to its bounty of attractions and outdoor activities both tranquil and...

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Out of the Frying Pan and Into the Water…

09-04-2014

Recognized as the “Graveyard of the Atlantic”, North Carolina is a state where divers, spear fishers, and anglers congregate to get some of the best R&R the U.S. has to...

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Whidbey Island: Gateway to Paradise

09-04-2014

“The Pacific Northwest, and particularly Whidbey Island, is extremely suited to be a location in a Novel.” Elizabeth George – Author and Novelist Whidbey Scenic Isle Way begins and ends with...

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Diving Whidbey Island

Diving Whidbey Island

09-04-2014

Whidbey Island, located in the northern section of Puget Sound, has an incredible variety of dive sites for different skill levels of divers and for different reasons and seasons. The...

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Isle Royale: Wreck Diving Fit for Royalt…

09-03-2014

The Great Lakes have many shipwreck “hot spots”: places where the tragedies have piled up over the decades due to wicked currents, foul weather and geographic constrictions. These hot spots...

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Wall Busting Training

Wall busting? As in sledge-hammer and getting in trouble for property damage?

Nah!

It will be more fun, and it won’t land you in hot water, but you will be busting walls. Not the physical ones, but the invisible ones imposed by traditional training. Why is it that we confine most of our exercises as if we had walls on our sides? We move forward and back, up and down, imprisoned by a nonexistent parallel. Very few are aware of this, and even fewer venture out. Those who venture out do so inadvertently and frequently by sticking to the classic repertoire of overused gym exercises, like “chest” fly’s.

But there are a lot more variations than the typical repertoire with endless combinations. The following three exercises will help you crush those parallels and improve your diver fitness.

Side Lunges
Start with your bodyweight and add resistance as you get stronger. Stand with feet together, pointing forward. Lean to the side in which you are going to start.
As you fall sideways, use your leg to slow it down. Landing leg is aligned at the hip, knee, and ankle. Trailing leg is straight, with foot pointing forward. Use the rebound of the landing leg to return to starting position.

Windmills
Practice the motions before loading. For illustrative purposes, we will start on the left side.
With your left arm, press a weight overhead. Keep your eye on it throughout the exercise.
Push your left hip outward to initiate the descending phase. As your trunk bends, it should be straight and come to the side AND center. If needed, put your right hand on your right thigh for support. If you are ok, let the arm hang. Come down only as far as it is comfortable for you. If the arm is hanging, the hand will end up between your feet. To return, push your hips back to center and keep pressing the weight away. Reset and repeat. Mirror the motion to work the right side.

Seated Russian Twist
Despite uninformed opinions, the Russian Twist is a safe exercise when performed properly. This particular style has the resistance around the hip, swinging from side to side. It’s important to keep your head in alignment and increase the challenge only when ready. Sit down on a firm but comfortable surface, hips and knees slightly bent, heels resting on the floor. Grab a weight and keep it close to your body, around the navel. Start by bringing the weight to one side, close to your hip. Use the rebound to bring the weight to the opposite side and repeat. Increase the challenge by increasing the speed or by lifting your heels off the ground. If you lift your heels, your hips will rock in opposition to the load which is perfectly fine and desired.

Putting it together
Now, it’s time to have fun with this routine which I have named Frog Kicker. Add to the beginning of your workouts if the exercises are new to you, to the end if you are comfortable with them. It’s imperative that you stick to the time limit, even if you don’t complete the prescribed number of circuits. That’s where the benefits are. You will complete the required circuits in the time limit as your conditioning improves.

Frog Kicker
Time limit: 10 minutes
Complete 5 circuits of the following:
1.- Side Lunges x 10 per side.
2.- Windmill x 5 per side.
3.- Seated Russian Twist x 15 per side.
4.- Rest between circuits if needed.

Have fun and happy training & safe diving.

Coach Izzy

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