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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...

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Thousand Islands; Infinite Adventure

07-07-2014

"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...

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Diving Around Texas: From Whale Sharks t…

07-02-2014

It’s said that Texas is renowned for being big in every sense of the word: steaks the size of smorgasbords, titanic trucks, and, of course, grandiose adventures. While an everyman...

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Paddling in Thunder Bay National Marine …

07-02-2014

The Great Lakes are the largest series of fresh water lakes on Earth, and in their icy waters one can find the best preserved shipwrecks in the world. Ships have...

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Fish and Dive: The Perfect Day

06-30-2014

The perfect day for Mike Campbell involves the three great loves of his life: fishing, diving, and his family. Follow a man who loves the ocean, good food, and great...

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Exploring Virginia: Inland and Offshore

06-04-2014

The waters of Virginia are ever-flowing: both figuratively and literally. From the annals of history to recreational enjoyment and important industry, water has proved a key element in the “Mother...

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Inland Seas - Navigating Wisconsin's Wa…

06-04-2014

Wisconsin is located in the north-central United States, in the Midwest and Great Lakes region. It is in fact bordered by two of the Great Lakes: Lake Michigan and Lake...

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Confessions of a NorCal Kayak Diver

06-04-2014

 Confessions of a NorCal Kayak Diver

My name is Jim Russell and I am addicted to the ocean.I grew up fishing the offshore oilrigs in the Gulf of Mexico with my dad, and started SCUBA diving...

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The History of Diving Museum

05-30-2014

The History of Diving Museum is located in a modern building at Mile Marker 83 on the Bayside of Highway US 1 in Islamorada, Florida. It is the creation and...

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Reefs and Wrecks: Jax to the Max!

05-05-2014

Nestled in Northeast Florida near the Georgia border, Jacksonville boasts a big city along the banks of the St. Johns River, which leads the way to some remarkable, unforgettable, and...

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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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