Archive for the ‘Surf Fitness’ Category

Surfing Fitness Exercises

Sunday, 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

Saturday, 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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Posted in Surf Fitness | 3 Comments »