Weight Training for Surfers

July 13th, 2009
You Will Learn To Love The Weights Whe This Is The Result

You Will Learn To Love The Weights Whe This Is The Result

Regardless of how far you plan to go with surfing, the fact is simple; you need strength to be a successful surfer. One of the most effective, and well known ways to build muscle mass and gain strength is by lifting weights. Lifting weights can help in more ways than one. It will help you avoid injuries, protect your bones surfing rocky breaks, and even slightly improve your balance. If done properly the benefits of weight lifting can be seen in as little as three to four months.

The biggest mistake made when lifting weights is improper lifting. By being careless and not taking precaution, you are making your body become vulnerable to injury. The main thing to take in account when lifting weights is to always keep your back straight, use a normal breathing pattern, and stop if you feel pain. By following these precautions you are ensuring you will get the most satisfaction from your workout routine.

The most common question people ask is “How does lifting weights actually build strength? The simplest way to explain muscle growth is that the pressure put on the muscles leads them to “feel” as if they should push more weight. This phenomenon is called Muscular Hypertrophy, or “muscle thickening”. It is still debatable whether or not there is a certain point where the muscles divide and grow further. Muscle size is not really relevant when it comes to surfing, as we are not “bodybuilders”. Surfers should focus on exercises that relate to muscle strength and stamina, as opposed to toning.

As surfers we need a much more specialized weight training system to be successful at what we do. TotalSurfingFitnessPlus.com offers a series of guides designed specifically for surf fitness. It is proven that all surfing maneuvers rely on the core (abdominal area and back) to be performed. The most effective lower-back exercise is known as a “Straight-Leg Dead Lift”*. The science behind the Straight-Leg Dead Lift is that the lower-back muscles are used as a stabilizer and the hamstring and core muscles are built.

• Stand with feet shoulder-width apart.
• Grasp barbell with a shoulder-width grip.
• With knees straight, lower the bar towards the top of your feet by bending your hips.
• After the hips can no longer flex, bend your waist as the bar approaches the top of your feet.
• Lift the bar by extending the waist and hip until you are standing in an upright position.
• Pull shoulders back and repeat.

Seeing as how 90% of the time spent surfing consists of paddling, it is only obvious that a paddling workout is implemented as well. One of the simplest, yet most effective exercises is known as a dumbbell curl. To start this exercise, keep your back straight, and feet shoulder-width apart. Hold a dumbbell in each hand to the outer part of your thighs. Proceed to lift each dumbbell individually towards your shoulder in an “arc” motion. Now alternate while keeping the same form.

These simple exercises alongside the full body workout routine offered by TotalSurfingFitnessPlus.Com will build muscle as well as increase muscular stamina. By following their guide you can ensure your surfing success and enjoyment.

*Before lifting weights or following any workout regimen, please consult your doctor or physician. When lifting weights always be sure to use proper lifting technique and rest frequently.

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Surfing Fitness Exercises

July 12th, 2009
With Good Core Strength You Can Do This Also

With Good Core Strength You Can Do This Also

Surfing is a sport that consists of 2 main aspects of fitness; strength and endurance. The following exercises will prove to be effective in training your body to be ready for surfing.

Muscle Strength – The following exercises require a dumbbell set*

1) “Upright Rows”
• Stand up straight with your back erect (this will prevent any discomfort you may feel)
• Hold the weights in front of your thighs and slowly bring them up to your shoulders, with your elbows out to the sides.
• Slowly lower them back down and repeat.

Muscles Targeted: Rear Deltoids

2) “Military Press”
• Stand up straight with your back erect
• Hold the dumbbells at shoulder level, with your palms facing outward.
• Slowly lift the weights above your head, while keeping your arms straight.
• Bring the weights back down to shoulder level and repeat.
Muscles Targeted: Deltoids

3) “Curls”
• Stand up straight with your back erect
• Hold the dumbbells on the front-side of your thighs keeping your elbows at waist level.
• Slowly lift the weights to your shoulders.
• Lower them back down and repeat.

Muscles Targeted: Biceps

Core Strength – Requires a carpeted area or a exercise mat

1) “Bridge”
• Lie on your back with your knees bent while keeping your back in a neutral position.
• Tighten your abdominal muscles, and raise your hips off the floor until aligned with your knees and shoulders.
• Return to the start position and repeat
Muscles Targeted: Transverse Abdominal and Oblique

2) “Side Plank”
• Lie on your left side while raising yourself onto your left hand.
• Move your left shoulder directly above your left elbow.
• Make sure your whole body is aligned.
• Tighten your abdominal muscles and hold for 4 large breaths.
Muscles Targeted: All Abdominal Muscles

3) “Single-Leg Abdominal Press”
• Lie on your back with your knees bent with your back in a neutral position.
• Raise your right leg into the air so that your knee and hip are bent at a 90-degree angle.
• Place your right hand on top of your right knee while using your abdominal muscles to pull over knee toward your hand.
• Keep your arm straight.
• Hold for 4 breaths and repeat.
Muscles Targeted: All Abdominal Muscles

Endurance – Any public areas that you can swim/run at. Preferred place would be a beach.

1) Endurance Swimming.
• Start off with a 100m swim.
• Increase by 25m every week.
• 800m swims should be your final goal.

2) Jump-Roping
• Obtain a jump rope or any other similar object.
• Start by jumping out slowly.
• Gradually increase your speed.
• Slow down towards the end of your workout.
• 10 Minutes is a good goal to shoot for.

3) Running
• Start out running in 100m increments.
• Increase your distance by 25-50m per session.
• Aim for 800m as a goal.

By following a strict workout plan you have the ability to build upon your physique. The list of exercises mentioned above is only a fraction of what you can do to increase your physical condition and boost your surfing. For a more detailed guide to a surfer’s workout, please visit www.totalsurfingfitnessplus.com

*When using dumbbells it is important to have good technique for maximum results. Lift an appropriate amount of weight and don’t overdo yourself. Always use appropriate back care and if you feel you need more info please seek advice. Use proper form by keeping your back erect, and feet shoulder-width apart. Don’t be tempted to hold your breath as muscles need oxygen to function properly. Always take breaks in between workouts, and get a good night’s sleep.

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Surfing Fitness

July 11th, 2009
You Have To Be Fit And Agile To Pull This One Off

You Have To Be Fit And Agile To Pull This One Off

Surfing is quite possibly one of the most enjoyable water sports around. It is one of the only sports that requires a mixture of all aspects of fitness; strength, endurance, agility, and balance. By training these specific areas you are setting yourself up to become a better surfer.

Strength when it comes to surfing is simply the ability to propel your body through the water, and the power needed to obtain a standing position on the board. There are an infinite number of strength building exercises, however, to achieve maximum satisfaction while surfing it is best to follow a surfing-specific routine. The most noted method to build muscle strength is the lifting of weights in a series of repetitions or “reps”. A beneficial surfing exercise to follow is known as the “Shoulder Roll”. The shoulder roll is executed by holding a light free weight (5-10 pounds) in each hand and slowly rolling your shoulders in a circular motion, while keeping the back straight. Always follow proper back care! By building up muscular strength, you are gaining the ability to surf larger and rougher conditions.

Endurance in fitness is simply the ability to withstand muscle strain for a period of time. In surfing 90-95% of your time spent is in the process of paddling. Many surfers would agree that paddling is probably the most strenuous part of any surfing experience. One method of building paddling endurance is known as “suicides”. Suicides can be performed by paddling in pre-set time increments, and by increasing that time every repetition. For example, the first repetition would be 10 seconds of non-stop paddling; the second would be 20 seconds of non-stop paddling; and the third would be 40 seconds. So on and so forth. This method will drastically improve your ability to sustain hours on the water.

Agility is very important in pulling off impressive maneuvers such as cutbacks and sprays. One noted method to increase agility is to do “figure runs”, or simply run in the pattern of a specific figure or shape. Cross-training with “street surfers” or long boards is a beneficial way to see an improvement in your agility. These boards are similar to skateboards, and generally range from three to five feet. Long boards, like skateboards, have four wheels and 2 “trucks”. By using a long board you will notice that your actual surfing will be more fluid, yet aggressive. The “street surfer” is a perfect way to practice your surfing techniques on a flat or mushy day.

In our world of surfing, balance is crucial. Balance is what differentiates between a killer aerial, or simply looking like a kook. Then again, not everyone is born with balance; it is one of those things that are gained with practice and time. However, the learning process can be sped up with the use of a few different tools. The main method to improve balance that we will discuss is a stability ball. A stability ball is simply a large rubber-like ball filled with air that can be used for a variety of exercises; ranging from core workouts to balance training. Stability balls increase targeted muscle strength which in turn provides increased balance. To learn about a variety of stability ball exercises, visit the guys at TotalSurfingFitnessPlus.Com

By training these aspects of fitness through physical workouts, you are essentially increasing your potential to be a better surfer. The key is to keep striving towards your goal, and to never give up.

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Fit Ball Training For Surfers

July 10th, 2009
Flexibility, Strength and Balance!

Flexibility, Strength and Balance!

There is a tool used in the fitness world that is often overlooked by many. It is a large ball made out of soft elastic PVC, and usually ranges from 14 to 34 inches in diameter. The stability ball or “fit ball” can be used for a vast variety of exercises. The biggest upside of the stability balls is their versatility; they can be inflated and deflated in a matter of minutes. The stability ball will not only build the core, but can be used for endurance and balance training.

So you have decided that you wish to purchase a stability ball, but you’re puzzled on which to get. It is generally best if you have the ability to test a ball before you purchase it, however, if you don’t have that option, the following numbers should be taken into consideration. For a 5’ 4” person a 20 inch ball should suffice, for a 5’ 5” to a 6’ person a 25 inch ball, and finally anyone over 6’ should purchase one that is 30 inches or wider in diameter.

It is commonly accepted that the area of the body used the most while surfing is the core. All the impressive maneuvers rely on the core muscles, and using a stability ball is the perfect method to build your core strength. A simple, yet effective exercise is basically performing a “sit-up” on the ball. To begin, it is best to find your balance on the ball and learn to maintain it. Lie with your back molded to the ball, with the small of your back directly in the top-center of the ball. Place your feet straight on the floor, shoulder-width apart while still keeping your back straight. Now do a sit-up as you would regularly, but pay close attention to the burning sensation felt in the stomach. Repeat this 15-20 times per workout session. Another core building exercise is a variation of the plank suited for the stability ball. Place your feet on top of the ball in the push-up position, with the back and stomach straight. Roll the ball toward you with your feet, tightening your abs into a crunch. Roll back to your starting position and repeat. One last method is a little more complex, it is known as the “Rollover”. Lay flat on the ground with the stability ball directly in front of you. Grasp the edges of the ball with your feet, while keeping your palms flat on the ground. Slowly lift the ball in the air until your knee caps are parallel to your shoulders, and then return to the starting position. This exercise not only works core as a whole, but also provides minor leg strengthening.

As mentioned earlier, the stability ball is very convenient when it comes to working out. It not only trains core strength, but can train balance and endurance. One exceptional endurance building activity that can be performed with the stability ball is a variation of the stationary bridge. Begin by placing the ball in a stable position. Get in the push-up position with your elbows on the ball. Attempt to hold this position for as long as possible. It will slowly, but surely build your endurance and balance, which is crucial when it comes to surfing.

As we’ve seen, the stability ball is a very unique and versatile tool that can provide a variety of fitness workouts. Not only will the stability ball improve your overall physical condition, but it will also open a world of surfing opportunities. For more in-depth exercise guides and workout plans visit the professionals over at www.TotalSurfingFitnessPlus.com or surfingtraining.org

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Core Workout for Surfing

July 9th, 2009

Get Prepared Out Of The Water

Get Prepared Out Of The Water

It is a proven fact that the majority of impressive surfing maneuvers you see professionals pull off are all byproducts of a well-built core. The core is the abdominal muscles, back muscles, and shoulder muscles that make up the torso. When you see a surfer perform a cutback, you can guarantee that their abdominal muscles are being worked hard. By following a specific workout routine, like the ones offered by www.TotalSurfingFitnessPlus.com; you can be on your way to shredding like the professionals.

The main reason many struggle when learning new techniques is usually not due to misunderstanding of the method; rather it is the lack of physical ability to execute it successfully. There are loads of core-building exercises that can be performed without a gym membership and a fancy eating plan. Many of the most effective regimens generally require as little as a weight set, while some others require nothing at all. For example, the plank is a fairly well known example of a core-building exercise. The plank is performed by getting into the push up position, but instead of using your hands to support you, use your forearms. Keep the back erect, and hold this position for as long as possible. If done correctly, your core will become more muscular, and endurance will increase. The next exercise is known as a “chair squat”. The chair squat is the perfect way to learn proper form for a weighted squat, while gaining physical benefits. To perform chair squats, stand up straight, with feet shoulder-width apart. Extend your arms directly in front of you, and proceed to bend your knees. The chair forces you to keep your knees behind your toes when you squat, prevents any other error in form. Last but not least is the simple crunch. The crunch is possibly the most convenient exercise due to the fact that it can be done anywhere. To perform a crunch, lay flat on the ground with your knees bent, and feet shoulder-width apart. Lay your hands flat on your thighs, and as you push your upper-body towards your thighs, exhale.

The next segment of exercises will require a set of dumbbells. When using dumbbells it is always advised to take precaution, and use proper lifting technique. Failure to do so can result in health vulnerabilities and loss of satisfaction in your workouts. The first method we will discuss is known as the “dumbbell crawl”. To perform this exercise you will need approximately 10 feet of unobstructed space. To begin take a set of heavier dumbbells and place them parallel to each other. Kneel in front of the dumbbells and grasp them in your hands. Obtain the push up position while still grasping the dumbbells. Slowly move each dumbbell several inches in front of you, followed by the respective leg. Alternate until you have reached the end of the room. As simple as the exercise sounds, it targets the core specifically and will prove to be one of the more strenuous workouts to complete.

Finally, we will discuss the stability ball or “fit ball” and provide a sample targeted exercise that can be performed with it. The stability ball is a large elastic ball that can be used in a plethora of exercises that range the whole fitness spectrum. The versatility of the stability ball stems from the fact that it can be inflated and deflated in a matter of minutes. When choosing a fitness ball, it is best to find one that provides somewhat of a challenge to balance on. It is best to test a ball before you purchase it, but if you do not have this option look for one that is approximately 25 inches in diameter. Our sample exercise comes from www.TotalSurfingFitnessPlus.com and it is known as a ball crunch. To properly perform a ball crunch Sit on the exercise ball and find your balance spot. Next, lean half-way back without moving your feet, then return to the sitting position. For full crunches just lean back completely. Complete 10-15 repetitions per workout and you will notice a substantial improvement in your surfing.

Physical fitness is one of the most important aspects in the sport of surfing. By following a core workout regimen such as those offered by www.TotalSurfingFitnessPlus.com, you gain the ability to perform insane maneuvers and exponentially increase your surfing ability.

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Surfer’s Workout

July 8th, 2009
Will he land that floater? He will if he is fit and agile!

Will he land that floater? He will if he is fit and agile!

Surfing is a unique water sport practiced world-wide by nearly 23 million people. While many agree that surfing is done for fun, this is not to say that surfing is not physically demanding. To be a successful surfer one must perform strength and endurance building activities*. Many argue that a surfer’s physique is the underlying key to success; where others believe that it is merely a skill-based sport. Both of these arguments however, are valid and will be explained in detail shortly.

When it comes to surfing, you are generally using your arms to paddle vigorously to catch a wave, or using your abdomen and legs to pull off an impressive cutback. Either way, strength is a necessity in either of these maneuvers. It is a proven fact that the majority of surfing related maneuvers rely on “core” strength to be executed properly. The core is simply the whole body, without regards to the arms and legs. The simple “sit-up” is the perfect example of a core exercise as it works the lower back as well as the abdomen. The most common method of strength building is the lifting of weights. Weights provide a resistance to the muscle and cause them to increase in size, as well as change shape. By increasing your body’s strength, you increase your ability to take on larger and more powerful waves.

It is agreeable that the majority of surfers are in shape and well-toned, often leading people to believe that success in surfing is based on muscle size. Strength, although being crucial, cannot go far without the help of endurance. Endurance is simply the power or will to overcome stress (in this case it is physical stress on the muscles). To build endurance, it is commonly advised to perform cardio-vascular activities three to four times per week, as well as extending your current strength workout. The “plank” is a good example of a core-building endurance activity. The plank is performed by lying face down on a mat or other soft surface and holding yourself up for as long as possible, with only the forearms and toes to support you. To be done correctly your rear must not stick up in the air, and the body must be kept straight. The key to being successful in endurance building is to go harder, and longer each time you train. Swimming is by far the most beneficial endurance exercise you can perform throughout your surf training as it engages not only the arms and legs, but the body as a whole. The endurance that is build by swimming is most closely assimilated with paddling (which comprises 90-95% of the time spent during a surfer’s session).

You can ensure your success by implementing a well researched exercise plan (such as those offered by www.totalsurfingfitnessplus.com) and following it thoroughly. By creating a balance of strength and endurance exercises, accompanied by healthy eating, you are ready for all the challenges surfing may throw at you. If you strive towards being a better surfer, success is sure to follow.

*Although exercise and hard work is always beneficial, please consult your doctor or physician before conducting any of the previous activities or taking meal plan recommendations. Remember; Safety is Key.

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