Menu

Welcome to Scuba & H20 Adventure
Follow Us on Facebook | Subscribe-Newsletter

eAdventureAd

Orange Beach Reefs: Alabama’s “Vitamin Sea”

Orange Beach Reefs: Alabama’s “Vitamin Sea”

Resting on the edge of Alabama’s southeast shores,...

The Natural Wonders of Howe Sound

The Natural Wonders of Howe Sound

Northwest of Vancouver, British Columbia, and rest...

Diving in Missouri: Exploring the Ozarks

Diving in Missouri: Exploring the Ozarks

Somewhat removed from the main arteries of vacatio...

LIDA Sponsors Harbor School Students on a Special Long Island Scuba Dive

LIDA Sponsors Harbor School Students on a Special Long Island Scuba Dive

What a difference a year makes!

With Sunday, Septem...

All Aboard the Truth!

All Aboard the Truth!

The Truth is the original Truth Aquatics boat, and...

A Curious Story about Shipwrecks, Secrets, and Alluring Scent

A Curious Story about Shipwrecks, Secrets, and Alluring Scent

The sunset bright and red in the horizon; crisp au...

breitlingAd

Citrus County: A Story of Manatees and S…

01-09-2015

Imagine, for a moment, the ultimate state of zen: a place and a time where the motley of everyday life dissipates. At this point, you are enjoying a unique, almost...

Read more

Bonne Terre Mine: The Billion Gallon Lak…

01-02-2015

You are on an open water dive, but this is not the ocean. You gaze about, marveling at the sheer rock walls and shadowy crevices that surround you on all...

Read more

The Dive History Experience

01-01-2015

The Northeast Diving Equipment Group (NEDEG) is an organization that allows the average sport diver to try hardhat diving. They have been around since 1993, but really started in 1987...

Read more

Washington’s Hood Canal: A Bastion for O…

01-01-2015

As the plane descends and softly lands on the water - life slows down. Seattle to the Northeast and the snowcapped Olympic Mountains majestically rising to the West. Traffic is...

Read more

Orange Beach Reefs: Alabama’s “Vitamin S…

12-09-2014

Resting on the edge of Alabama’s southeast shores, and west of Pensacola, Florida, Orange Beach, Alabama is a city strongly driven by two key focal points: a strong, bonded community...

Read more

The Natural Wonders of Howe Sound

12-09-2014

Northwest of Vancouver, British Columbia, and resting at the Strait of Georgia, Howe Sound is a diving paradise offering relaxing opportunities for divers interested in scanning the surface and delving...

Read more

Diving in Missouri: Exploring the Ozarks

12-09-2014

Somewhat removed from the main arteries of vacation travel, the varying lakes and waters of the Midwest beckon the observant explorer. Locals understand that these lakes offer the perfect opportunity...

Read more

LIDA Sponsors Harbor School Students on …

12-08-2014

What a difference a year makes!With Sunday, September 28 boasting a bright, sunny sky, warm summer-like weather and perfect diving conditions at Shinnecock Inlet’s Ponquogue Bridge on Long Island, 25...

Read more

All Aboard the Truth!

12-08-2014

The Truth is the original Truth Aquatics boat, and thanks to regular updates and maintenance it remains a world-class liveaboard diving and excursion vessel. It is an ideal entry level...

Read more

DiscoveryAd

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

Leave your comments

Post comment as a guest

0
  • No comments found

istAd

The most visited gambling websites in The UK