Training for surfing

General Discussion
1

I know this is a bit off track, but I would like to know if anyone is in to doing any weight training to improve their surf fitness. I have heard a lot about certain training techniques such as yogo and pilates, but not a lot on weight training. To me cross-training is required in almost every sport these days as a way of keeping the body fresh and not stuck into a routine. I know surfing is not a strength orientated sports, but look at guys like Johny Boy Gomes and Sunny Garcia. I am certain that they didnt get those bulging biceps from doing pilates. If their is anyone out there, I would be interested in the types of training you guys are doing.

Thanx

MDS

2
Quote:

I know this is a bit off track, but I would like to know if anyone is in to doing any weight training to improve their surf fitness. I have heard a lot about certain training techniques such as yogo and pilates, but not a lot on weight training. To me cross-training is required in almost every sport these days as a way of keeping the body fresh and not stuck into a routine. I know surfing is not a strength orientated sports, but look at guys like Johny Boy Gomes and Sunny Garcia. I am certain that they didnt get those bulging biceps from doing pilates. If their is anyone out there, I would be interested in the types of training you guys are doing.

Thanx

MDS

actually , seeing that recent photo someone posted here of what Johnny Boy looks like NOW , I would say he’s eaten WAAAY too much yogo [yoghurt, in Australia] lately . [And possibly a brewski or two , as well ?]

…sorry mate , I just couldn’t resist !!

[as for lifting weights …sorry I can’t help you there …my anorexic anaemic biafran body would probably snap like a twig , if I tried to lift anything heavier than my typing finger …]

However , I DO think " ‘Lavz’ the greek god " should be able to help you …the guy is SSOOOOO “buff” man

…hicksy’s daughters get all giggly and speechless around him , because [one of them later informed me … and I quote …“he is too cute” …geez , poor guy !!] .

… sorry , Ant ! [actually , I want to meet your older sister ]

3

Pull ups are exceptional for paddle burst speed, pushups for obvious reasons. Paddle boarding is a trditional form of cross training. Also try rowing or erging. I use this…http://www.concept2.com/05/rower/indoorrower.asp It is an excellent form of cardio and targets areas that surfing tends to neglect.

4

i swim in the ocean… swimming is much harder then paddling a surfboard and gives a great work out, also gives you confidence. being a good surfer dosn’t mean your a good swimmer…i had some very scary board loss incidents when i was a teen surfing OB in SF… now because of swimming, and of course age, loosing the board is not a big deal… ab work outs are great also…

5

Weight training is always beneficial, if done right. When it comes to surfing, you’d want to concentrate on core-strengthening exercises, like squats and dumbbell jumps for lower body, dips for upper (weighted dips if you’re comfortable with it). Aquafiend is right - pull ups, cable pulls and the like are great for getting into waves with a smaller board IMHO, again weight yourself if you’re comfortable doing pull ups that way. Dumbbell work for the shoulders is great, especially if you have a balance ball or balance platform to stand/sit on while doing it (again, strengthen core muscles, focuses on balance)

The stress is on core muscles because - especially balance ball/platform work - will expose your weak spots at first, and eventually improve them, aiding in your ability to balance your body in any situation, not just surfing.

As important as core exercises - especially in surfing - is maintaining or increasing flexibility. STRETCH!

Try simple dumbbell work while standing on a small trampoline - front raises, upright rows, lateral raises, bent rows, curls etc. It’ll expose weaknesses (not that you necessarily have any) from your ankles all the way up your back. Try it sitting on a swiss ball. Same concept, not quite as hard as the tramp.

Paul

6

This is a cool subject. I’m only 5’-8" tall and 4 months ago I was 205 lbs when I decided to go surfing all out again after about 12+ years of just going out once in a while. I started out paddling a one man canoe and running/swimming paddling and of course surfing etc. Watched my diet and I lost 40 lbs I was carrying around for over 10 years. I’m now hovering around 160 to 165 and feeling good. Every morning I surf or if its flat I grab my 12’ board and canoe paddle and catch whatever little swells or bumps I can out in the ocean. Just staying active for the next swell is what I try to stay focused on.

At home I run or play on the Indo Board and Carve Board for balance and flow. I’ve found that the Core ball is very good for an all around workout. Everything is focused on maintaining a better surfing body and mind. I also like to strap on a bungee cord and swim in place in my pool. Sometimes I grab a board and paddle with the cord attached if there are no waves… I don’t surf big waves anymore but still, the waves I do go out in on the North Shore can kick my a$$ silly if I’m not in shape. Having muscles built by swimming, surfing and other ocean related exercise is really all you need if surfing is the goal.

Aloha

7

40 lbs - that’s impressive.

I love my carve board, but I just don’t have the hills I need to use it very regularly. Can’t get the speed to have much fun on it. I was thinking about adding footstraps and heading to the skate park…

yeah, nothing beats being in the water for a workout. It’s a lot more interesting than a gym, that’s for sure.

Paul

8
Quote:

40 lbs - that’s impressive.

I love my carve board, but I just don’t have the hills I need to use it very regularly. Can’t get the speed to have much fun on it. I was thinking about adding footstraps and heading to the skate park…

yeah, nothing beats being in the water for a workout. It’s a lot more interesting than a gym, that’s for sure.

Paul

I agree 100% on the being in the water thing. Yesterday I went out and bought a Carve Stik. Hopefully it will work good on the slight hill I live on. Otherwise I gotta drive down the street to a bigger hill to enjoy the Carve Board… Have fun!

Aloha

9

weight training is a tangent

that leads to congregating arround the weighs at the life guard tower

and then …not here in river city!!!

sensible exercise on a variety of water craft will derive the physiognomy

of dreamlike proportions and save money for water related investments

kneel paddling and sitting on a surfboard joga esta muy bien!

paddle to the next county,ride a mat,swimmmmminnn.balanced long mussusscles

make a long tubular cat.

capable of squeezing through spaces bulldogs only dream of entering and exiting.

the “PETERBUILT” bodies run on diesel and the price of fuel is on the rise

…aaaaaaammmmmmmmmmbbbbbbrrooosssssseeeee…

      way out o'shpe an' hiding it well
10

Ambrose,

It appears to me you are in fine shape. Keep it coming. Mike

11

The three S’s do the trick for me - when I do them that is.

-Sit ups

-Speedball

-Skipping

It seems to cover most of the body (it hurts everywhere if that’s any indication) and strikes a good balance between strength and endurance training - all in the one lot of exercises.

Cheers

Rohan

12
Quote:

The three S’s do the trick for me - when I do them that is.

-Sit ups

-Speedball

-Skipping

or -sex -surfing -sleeping [no.4…sucking beers ?? …the aussie training regimen in the 70s and 80s ‘pro tour’]

It seems to cover most of the body (it hurts everywhere if that’s any indication) sleeping …not so bad on the body …depending on the “5th S” …Springs in your mattress

13

All of those suggestions could be suitably interchanged (and probably should be) without too much trouble or loss of the target benefits.

14

MDS,

Weight training can inhance any sport or physical activity. Early riser has got the best answer I think. As long as weight training isn’t done INSTEAD of surfing. Surf first, then physical training for surfing. Mike

15

I swim, swim, swim. I’m 48, 5’11 at 175lbs. Ride a 6’2" fish or a 6’6" tri when it’s on. I do round it out with a little of the weights, bike and a lot of ab work. I am fotunate to have a YMCA around the corner from work and do this at lunch at least 3 times a week. Here is the swim workout I found sometime back from Surfline (copied without permission)

THE 1500-METER SURF SWIM TRAINING SESSION (a la WTFK)

(4 - 5 times a week, all done freestyle, except where indicated)

  1. Jump in and swim 400 meters, nice and smoothly, not too quick, not too slow. This is to warm up and loosen your whole body.

  2. Take a short rest, just a couple minutes. Let the heart rate return to somewhere near normal.

  3. Do a set of short quick sprints. You’re probably swimming in a 25-meter pool, so do this:

8 x 25m, each one pretty much as quick as you can, with a 20 second break between each 25m. (Or start each 25m exactly 40 seconds after you started the last one - a 40-second “interval”. Intervals keep you honest.)

  1. Take another rest. That little sprint set should’ve limbered you up and got some heat running through your brain and body.

  2. Now a set of sturdy strengtheners.

5 x 100m, smooth and strong, with a 30 second gap between each 100m. (Or on a 2-minute interval.)

  1. Take another rest. That should’ve opened your lungs right up and got some endorphins moving. Healthy tingling through body, etc.

  2. Now a finish-off power set.

6 x 50m, with a 20 second break between each. (Or a 50-second interval.)

  1. Roll right into a slow “warmdown” 100m, swim very gently, 25m free, 25m backstroke, 25m breaststroke, 25m free to finish.

  2. Drink a couple pints of water.

Most surfers will feel some odd muscles twitching after a couple of these session, but it won’t be too bad - not as bad as if you hadn’t done any kind of upper body work.

After four or five weeks at this pace, you’ll be ready to tune it up a bit. Try this one out every second session:

THE 2500-METER 6-8-FOOT SURF PSYCHER

  1. Jump in for the 400-meter warmup gig.

  2. Rest for a minute or so, then straight into this:

  3. Serious strengtheners:

10 x 50m, first five on a 2 minute interval, second five on a 1min-50sec interval. (Don’t give up on number eight, either!)

  1. Rest for a couple minutes, then:

10 x 50m, first five on 1 minute, second five on 45 seconds.

  1. Rest for a minute or so, then (ha ha!):

8 x 25m UNDERWATER, each on 1 minute. (You can use a set of swim fins on this one – not a bad investment.)

  1. 6x50, swimming 25 free, 25 other stroke - backstroke, breaststroke, butterfly. Your choice of the other stroke. (If you can mmanage it, try to revolve twice through the three - I know butterfly is a real trick.) Each 50 on 1m15s.

  2. Rest for a couple of minutes, then swim right through the remaining 600m without stopping, but doing 25m backstroke for every 75m freestyle. Slow yourself down through the last 100, down to warmdown pace.

16

See my sign off

Drew

17
Quote:
...I am certain that they didnt get those bulging biceps from doing pilates...

Don’t underestimate the strength gains of slow-movement training.

I do Tai Chi - nearly every day. I go to class once a week for 1.5 hours. Try keeping your arms held up in the air at various places from 30 to 60* off horizontal for an hour & a half. When you’re done, tell me if you feel like you did some weightlifting. I also surf & paddle - 3-4 times a week. And that’s it. I’m in pretty good shape - 6’2", 205, 56 beats/min and 108/60 bp. I’m 36.

I played college football & lacrosse. I spent enough time in gyms to last a lifetime. I don’t care if I never pull on another weighted cable again. And I’m in better shape now than I was then.

18

I have found a book called “Surf Flex” (I think that is the name) to be helpful. Mostly workouts with a exercise ball. Standing on the ball has enable me to make late backside drops that I haven’t made since I was 25 (I’m 40). The “Yoga for Surfing” videos are also good. I was surprised how hard the work out are.

19

Me, I like rowing. Not as exercise, I just like rowing as rowing. But I don’t know of anything that does more for ya with less chance of damaging yourself than getting out on the water in a sliding-seat rowing shell.

Second best is playing with a good rowing machine like a Concept II - www.concept2.com . Neither a good rowing machine nor a rowing shell is cheap, but they are made to last.

hope that’s of use

doc…