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Grip Surfing

Wednesday, September 21st, 2011

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Grip Surfing

Simple Surf Fitness Training Programme

Surfing is a popular sport and past time all over the world. Altough most people just do it as a hobby, some revolve there lives around surfing and to become better they must stay fit and healthy to be at there peak performance. This is were a simple training fitness programme can help.

Variety and training being fun are key to making sure it becomes a habit and isn't a fad that gets forgotten by the end of January. Try to find someone else to train with and rotate your training so it doesn't become boring or you over-work only certain muscle groups.

Swimming - excellent for increasing stamina and speed. See below.

Paddle boarding - even if there are no waves, get out on your board and paddle. It is great for building stamina in your core muscles of your back, shoulders and neck and will improve strength in your arms and shoulders. Include short 'sprints' of increased activity to mimic paddling for a wave and to increase speed.

Running - the most natural of sports and excellent for increasing core strength in hips, back and shoulders thus is excellent for posture. 20 minutes at a time, including short sprints, a few explosive leg exercises (see below) and stretching will increase each the 4 'S's. Easy and cheap to do.

Here is a simple training programme for the most dedicated surfers that will:

1. Build explosive lower-body strength

2. Increase endurance

3. Fortify abs for core stability and power

4. Work paddlers (triceps, lats and pecs).

Do muscle endurance on day 1, swimming on day 2 and then have a rest day. Start slowly and build up to completing the full programme.

Muscle endurance - the routine below should ideally be completed three times but start with what you can manage.

1. Overhand Grip Pull Ups. Hold a bar with your hands shoulder width apart and palms facing away from you. Pull yourself up so that you chin is above the bar and lower yourself slowly. Doing this in a pub doesn't count. Do five.

2. Underhand Grip Pull Ups. This time grip the bar with your palms facing towards you. Lift yourself so your chin is again above the bar, then lower slowly. Do five.

3. Press Ups. Keep your hands shoulder width apart and your legs and body straight, looking forwards. Press yourself upwards; fully extending your elbow so your arms are straight then lower slowly. Do eight.

4. Reverse Press Ups. Sit on the edge of a chair and grip the edges next to your buttocks with both hands. Lift yourself with your arms and walk your feet away from the chair slightly. Lower yourself until your arms are bent at right angles and lift yourself up until your arms are straight. Do eight.

5. Bicep Curls. Stand and grasp a light hand weight (6 - 10kg) and bring it slowly to your chest. Do ten.

6. Free Pull backs. Lie face down on a bench, with a light hand weight in each hand by your chest. Extend the weights straight out in front of you, then lower and pull them towards you as if you were swimming, raising your elbows above the middle of your back. Do ten.

7. Crunches. a) Start with twenty standard crunches, with your arms behind your head, b) Then do twenty twisting crunches alternating your left shoulder towards your right knee and right shoulder to your left knee, c) do ten crunches with your legs raised up.

Swimming - start with a slow paced 200m warm up using any stroke.

1. 25 meter sprints. Swim freestyle as fast as you can. Take a 20 second breather between each sprint, repeating 5 times.

2. 100 meter sprints. Swim 100 meters as fast as you can, followed by a 2 minute rest. Repeat 3 times.

3. Breath holding. Swim as far as you can holding your breath, then complete the length and swim back as normal. Repeat 4 times. Please dont over do it, pass out and drown......

4. Upper body only. Swim four lengths freestyle using only your upper body, then four lengths using only your legs.

5. 200 meter slowdown. Swim 100 meters freestyle, followed by 100m backstroke, slowing down to the finish.

Rest day - after three days of hard training give yourself a rest and your body the chance to rebuild energy stores.

If you want to see what you can achieve by being 100% commited to a training programme or for more information on surf fitness please click the link below: www.SurfingFit.blogspot.com

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