Surf Fit Programme 1 (please remember the Manuals go into greater detail). Hit this link for more information
Skill exercises are always best done prior to strength work, as there is no neural fatigue. (These can be done daily, plus others featured in the Manual)
Karate Kid Linear (knee to right angle directly in front)
Karate Kid to flexibility range (turn right angle leg outwards but not hips)
Karate Kid with rotation (turn whole body, hips, and leg, whilst standing leg stays facing forwards.
WITHOUT putting the foot down!
10 reps on left and 10 reps on right for two sets of each, of the Karate Kid sequences.
Progress to Bosu, (or another movable medium), when safe.
Looks simple right?
Dying Cockroach on Roller. Left and Right leg alternating, graded at four expertise levels dictated in the Manual, use the correct grade applicable to your skill level.
3 sets Left/Right
Single Legged Romanian Dead Lift, next advanced version incorporates a single arm row, whilst in the ‘bottom’ position.
3-5 sets of 5-10 reps left and right, preferable with no ‘foot down’ in between reps.
Progress to Bosu when safe.
This next exercise is an amazing Metabolic Exercise, using extended time to increase energy system demands/usage.
Squat with weight plate, (increase complexity by adding Bicep, then, press, then triceps)
The Squat should always provide a vertical load shift without deviation (see Manual).
5 sets of 8 reps, using a weight you can complete each/all the sequences with.
Advanced versions will utilise Squat/Bicep Curl/Military Press and behind head Triceps Press on Bosu when you are confident it is safe to do so.
Finally, a Romanian two-legged dead lift row combo
5 sets of Romanians at 8rep max and followed by 5 sets of Rows to chest from the bottom position of the Romanian, again 5 reps at 8rep max.
All exercises done with perfect form require abdominal and core stability, so training with correct technique will enhance core strength.
You already have a row exercise weaved into a sequence above. The lats are fundamental in Paddle Power.
Straight Arm Lat Pull (I have used this term for 30 plus years and have had to explain the term, as most people say ‘what’? I recently saw the term used in someone else’s surf training programme. Maybe someone does read my stuff!)
I use a Parallel and more upright stance for this, as is much more stable and certainly safer, it is also much more specific to paddling body angle.
I use a higher rep range generally in the 8-15 range
3 sets of 12-15 reps
Pullover (simple but effective, many variations exist, including more fine-tuned examples I use)
5 sets of 8 alternating leg stance.
Balance Push Ups
3 sets of 20
Try this programme and please give us your feedback.
Pop up training is important, of course, if you are struggling with this. A simple way to do this (and the way I used to teach beginners), is to simply put your board on the sand, trace around the outline, and use this as a guideline for where your feet land upon standing. Doing Pop ups alone helps, but this is a more accurate way of enhancing this skill and alignment.
I see a lot of surf programmes written with lots of shoulder exercises at the higher levels, I am not sure why? For a pure beginner (and relative to your level), yes, but the more we surf the more we train our shoulders in the surf? This can lead to repetitive strain injuries if we over-train. Shoulder positional and overuse injuries are common in surfing. As you get to a more Advanced/Elite level, the more the training should enhance your performance and focus on specific ‘weaknesses’ or specific needs, not training you to surf…because you can!
Your best performance should be in the water, NOT the gym. This is a common oversight that inexperienced Trainers make when programming for sport.
If there are shoulder issues, there is a whole section on maintenance, injury prevention, shoulder and back problems, featured in the Manuals.
Contact Clive directly [email protected]
I hope you find this article helpful and please consider purchasing the very inexpensive Manuals.
($55 aus for both through baliwaves.com)