07252014Fri
Last updateTue, 22 Jul 2014 11am

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

Exploring Virginia: Inland and Offshore

Exploring Virginia: Inland and Offshore

The waters of Virginia are ever-flowing: both figu...

Inland Seas -  Navigating Wisconsin's Waters and Wrecks

Inland Seas - Navigating Wisconsin's Waters and Wrecks

Wisconsin is located in the north-central United S...

 Confessions of a NorCal Kayak Diver

Confessions of a NorCal Kayak Diver

My name is Jim Russell and I am addicted to the oc...

The History of Diving Museum

The History of Diving Museum

The History of Diving Museum is located in a moder...

Reefs and Wrecks: Jax to the Max!

Reefs and Wrecks: Jax to the Max!

Nestled in Northeast Florida near the Georgia bord...

Rebreather Diving: Going Deep Down in Lake Huron

Rebreather Diving: Going Deep Down in Lake Huron

Henry Fleuss designed the first self-contained app...

News

SETTING
Project AWARE Heads to Capitol Hill for OurOcean2014

Project AWARE Heads to Capitol Hill for OurOcean2014

As part of its dedicated environmental pursuits, Project AWARE will participate in an upcoming Our Ocean International Ocean Conference slated to take place on Capitol Hill June 16 and 17. Hosted by the U.S. Department of State, the conference will bring in some of the world's most talented minds in the fields of environmentalism, science, law, and policy. Together, these experts will "chart the w...

Readmore

Inside Cousteau's Mission 31: An Interview with Dive Chief Billy Snook

Inside Cousteau's Mission 31: An Interview with Dive Chief Billy Snook

Approaching the habitat's portal window, a unique photo opportunity has presented itself. There, at a table 63 feet below the water’s surface, sits explorer and conservationist Fabien Cousteau with his father, Jean-Michael. Both smile for the camera as Jean-Michael holds up a picture of his father, scuba diving icon Jacques-Yves Cousteau. Where they are sitting is distinctive as well. They are ins...

Readmore

“The Sinking World” Comes to LBTS

“The Sinking World” Comes to LBTS

Austrian artist Andreas Franke has wowed the world with a unique series of artificial reef art installations dubbed “The Sinking World”; and now Floridian art lovers and divers can enjoy the work at its latest exhibit from July 25 to September 20. Heralding in Lauderdale-by-the-Sea’s Bugfest-by-the-Sea festival, the Sinking World will take guests on a magical journey into another place and time.

Readmore

Columns

SETTING
Sometimes Fishing Isn't About the Fish!

Sometimes Fishing Isn't About the Fish!

“Many men go fishing all their lives without knowing it is not the fish that they are after.”

Henry David Thoreau

Ok, I admit it – I went fishing this month. I know many disapprove and even object to it; maybe I’m not politically correct enough. But it wasn’t really about the fishing.

Readmore

Incoming 7 2014: Response to

Incoming 7 2014: Response to "Local Diving"

This month we received a number of comments about last month's editorial about local diving. It was a “spirited discussion” where some people thought that I had “dissed” local diving. Quite the contrary; I am a passionate local diver and committed to supporting and promoting this little known and loved segment of the sport.

Readmore

Psolus Sea Cucumbers - An Unusual But Successful Design

Psolus Sea Cucumbers - An Unusual But Successful Design

At first glance, a species in the genus Psolus does not resemble a typical sea cucumber. By far, a tubular or sausage shape, represents the most common and recognizable body form for a sea cucumber. Known by the common names creeping pedal, armoured or slipper sea cucumber, the Psolus sub group contains nearly 60 species worldwide. Attached to rock or other hard substrates, its visible dorsal surf...

Readmore

Dive Sites

SETTING
Thousand Islands; Infinite Adventure

Thousand Islands; Infinite Adventure

"The beauty of this noble stream at almost any point but especially in the commencement of this journey, where it winds its way among the thousand islands, can hardly be imagined.” - Charles Dickens, 1910

Few places in North America can compare with the almost unchanged beauty the islands and waterways have maintained for centuries. From the Iroquois Indians to present day, Alexandria Bay and the...

Readmore

Descending Into God’s Back Pocket: Queen Charlotte Strait’s 10 Best Dive Sites

Descending Into God’s Back Pocket: Queen Charlotte Strait’s 10 Best Dive Sites

Imagine if you will a spectacular ocean wilderness where marine life is as exotic and profuse as you would find in a tropical sea. A place where giant Pacific octopus, wolf eels, orcas, humpback whales, Pacific white-sided dolphins, steller sea lions are not uncommon, but plentiful. British Columbia’s Queen Charlotte Strait undersea realm is akin to being a holy grail for divers.

Readmore

Sunshine, Lollipops & Tiger Beach!

Sunshine, Lollipops & Tiger Beach!

Located near West End, Grand Bahama Island, in the shallows of the Little Bahama Bank, there is a reef flat mariners and salvage divers for decades called, the Dry Bar. Shark divers now call this half square mile stretch of powder white sand Tiger Beach in tribute to its fintastic star attraction, tiger sharks!

Readmore

Scuba Reviews

SETTING
Therm-a-Rest® Mira™ 15F | -9C | Women's Down Sleeping Bag and Women's NeoAir™ XLite®

Therm-a-Rest® Mira™ 15F | -9C | Women's Down Sleeping Bag and Women's NeoAir™ XLite®

The Therm-a-Rest® clearly understands the design of outdoor adventure and comfort with their latest sleeping bag and mattress. A women’s-specific cut bag minimizes excess space, ultralight and compressible, reflective ThermaCapture™ lining and mattress integration assure you’ll stay warmer, sleep better and go farther with less to carry. The bag is designed to follow the contours of the woman’s bo...

Readmore

Dive Into Adventure with Beach Camp at Sunset Bay

Dive Into Adventure with Beach Camp at Sunset Bay

Journey into a Pacific Northwest land of discovery; a hidden gem of sandy beaches, and breathtaking sunsets nestled in the city of Edmonds, Washington. Sunset Bay, located in a protected bay along a stretch of beach at the widest part of Puget Sound across from the Pacific Ocean. Sunset Bay is also home of Beach Camp, a one of a kind adventure water sports residential summer camp for kids. Atypica...

Readmore

Lifestyle

SETTING
Flying After Diving

Flying After Diving

When it comes to safety we each have our own ideas about what constitutes acceptable risk. For some divers it means diving within recreational limits, while for others it means seeking various types of advanced training to dive beyond those limits. As your dive safety association, we work hard to provide you with the information you need to be a prepared diver and to make informed decisions about ...

Readmore

The Philosophy of Scuba Diving Fitness

The Philosophy of Scuba Diving Fitness

I had a terrific time catching up with you, my fellow divers, at the Scuba and H2O Adventures show in Seattle. I can’t tell you enough how valuable your feedback is in directing the nature of the content I create.

Readmore

Beer Takes a Historic Leap: Bone Dusters Paleo Ale

Beer Takes a Historic Leap: Bone Dusters Paleo Ale

Step Back in Time
Beer is the nectar of humankind, one of the oldest beverages dating back to Ancient Egypt and Greece. Written annals on clay tablets from ancient Mesopotamia indicate that brewing was a fairly well respected occupation by women. Beer was also part of the Egyptian Pharaoh daily diet over 5,000 years ago; the Greeks adopted barley wine as part of a balanced diet; Europeans adopted p...

Readmore

  • Latest Post

  • Most Read

Advertisement

Featured Links: