Would You Like a Stronger Surfing Body and More Waves?

WELCOME TO SURF TRAINING SECRETS

The Place To Be If You Want To Build A Better Surfing Body

Thanks for Dropping In…

If you want to make rapid improvements as a surfer and get surf-fit fast, then you’ve come to the right place. You’re probably here because you enjoy surfing, love the ocean and want to quickly enhance your surfing performance right? Our goal at Surf Training Secrets is to coach you how to get ‘surf-fit’ fast, so that you swiftly build a strong and supple surfing body, catch more waves and have more fun each time you paddle out. Click on the video below so that you can see and hear how I can help you, your surfing and your surfing body.

SURFING IS YOUR BEST SURF TRAINING.

Surfing is a unique sport that challenges our minds and body’s in many diverse ways each time we paddle out. The fact that mother nature doesn’t provide us with a perfect play and practice environment whenever we surf and forces us to battle with wind, wave chops, swell direction, tides, currents, water temperature, flat spells, seasons, and a moving playing field, means that the more time spent in the water (within reason) the better progressions we can make with our surfing skills and abilities.

10013809_805639096123234_114056549911614295_nThis fundamentally means that to get better at surfing requires that our base training, be surfing. Paddling out in a variety of surf spots, practicing skills on different boards and learning to read the ocean should be priority in your surfing training.

BUT … and this is a BIG BUT…

Conditioning with correct land and water based strength movements, exercises and drills can excel a surfers performance, reduce the likelihood of injury, enhance endurance and increase performance consistency every time you surf. This is especially true if you wish to surf well both now and in the future.

The thing is, there is a fine line between doing what is beneficial and what is not. There is also a fine line between balancing time spent on your board and time spent performing surf specific fitness to bring about the best and fastest results.

TUT TUT TUT…

Let me explain. World class coaches consider time as one of the most important training variables to consider whenever they prescribe sport conditioning programs. Time under tension (TUT) is a strength and conditioning variable that dictates the outcome of any exercise or movement, therefore extremely relevant to every repetition and every set during your training. Coaches also consider total training time (TTT) for each individual and each workout, while also taking into account the law of diminishing returns. In the training world this translates to mean that the longer you strength train at any one time then the lower the output or results you can achieve.

For surfing training and conditioning this often further translates into a basic truth we all tend to forget. Less is more. Especially in today’s modern world where we are often time starved to surf train in the first place. In order to improve explosiveness and power (speed x strength) at the same time as developing paddling power and endurance, while also building a strong and supple surfing body, it is of paramount importance we play particular attention to TUT and TTT. Put simply, spend your time wisely when performing surfing strength conditioning so that you get the most bang for your buck.

shutterstock_139058126BUILD A FUNCTIONAL SURFING BODY

It doesn’t matter if your a complete novice just getting your feet wet or a seasoned pro on the world tour, having a functional surfing body will always equate to better performance in the water. A functional surfing body means good physical alignment and structural integrity which is why so many athletes focus on posture and incorporate things like yoga and dynamic flexibility into their routines. Remember, good surfers are good athletes. Period. Great surfers must therefore be great athletes. People tend to forget this obvious fact. It’s a pretty simple concept. Why should surfers be any different from other athletes?

TRAIN DON’T DRAIN

In most cases this means short, sharp, surf specific workouts are better than longer draining sessions. ‘Train don’t Drain’ is another well know conditioning phrase that expert coaches throw around because it is all too common for exercisers to follow over zealous training programs that lead to energy depletion rather than energy cultivation. This is particularly relevant to surfers who need to be ready to perform at anytime.

You see strength and conditioning is one of the best things to quickly improve your surfing performance yet can hamper your goals if training parameters or movements are not specific to your sport, body and lifestyle. Why do you think professional athletes have coaches? We are all unique and every exercise or training methodology is not suitable for every athlete.

NEWSURFERS ARE ATHLETES

If you want to achieve fast surfing fitness combined with a more powerful surfing body it all starts with developing an athletic mind set. This means focusing on improving your surfing body and your mind using a variety of training methodologies. Consistently. It especially means paddling out as an athlete and working on your paddling speed whenever you surf, focusing on repeating specific movements you want to master even if it means falling. Most of all, it means practicing getting into the right mental mindset prior to surfing and maintaining that mind set in the water.

There are many surfing athletes in the line up, all wanting to catch the same waves as you. Many of them have focused on both land and water based surfing training and like most athletes will have performed most of the hard work prior to entering the water or competition. They may have worked on surf specific fitness on a long-board, or over in Bali, or swimming in a pool. They could have worked on improving flexibility with weekly yoga classes or they could be hitting the gym with a surf trainer so that they can surf hard when they get to the beach. Either way you look at it, if the athletic conditioning work has been done all ready, you just have to paddle out and surf.

FUNCTIONAL SURFING FITNESS MADE FAST AND EASY

The good news is that functional surfing fitness and getting surf fit fast, need not take hours of effort and can be achieved very quickly. Whether you simply want to catch more waves, have more fun or improve as a professional athlete, there are always surf training secrets and strategies to quickly improve your personal surfing capabilities.

SURFING IS OUR MEDICINE

After all, if you love surfing you probably find it acts like a brilliant form of natural medicine, so it makes sense to keep your body surf strong and healthy for the rest of your life. Heck, if you can continue to medicate by catching waves and surfing well forever – why would you not invest in building your surfing fitness and improving the health and function of your body? Lets make that your reality.

I am 100% confident I can help you improve your surfing fitness and training and look forward to coaching you further at the Inside Section of the website where the real surf training takes place. You can get there by hitting the Fast Surfing Fitness link below.

Thanks for dropping in to Surf Training Secrets. If you have comments click on the small grey comments button below or alternatively, contact me personally. 

Hayden Rhodes ‘D Man’

Powering Surfing Athletes

Click here for Fast Surfing Fitness and Surfing Workouts

exercise surfing, exercises surfing, surfing workout, surfers workout, surfing fitness, surf training, stretching for surfing, surf flexibility, surfing nutrition, hayden rhodes

 

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Surf Training for Surfing Bigger Waves and How to Hold Your Breathe Underwater for Longer

WELCOME TO SURF TRAINING SECRETS

The Place To Be if You Want To Build a Better Surfing Body.

Thanks for Dropping In….

Surf Training for Bigger Waves & How to Hold Your Breathe Underwater for Longer

Surfing Training Secrets:

Yo! As surfers we typically want to push our limits right? This ultimately means paddling out into bigger surf. One of the best surfing training workouts you can do to improve your surfing body is underwater surf training to build lung capacity and your confidence. Just remember to keep the following points in mind…

1) When performing underwater based surfing training start in a rather shallow spot so you can easily resurface to get oxygen! Upon resurfacing aim to take a full breath of air – just like you would if you had been caught inside when surfing. Avoid going to ‘max’ on your first movement, the goal is to perform ‘exercise sets’ as demonstrated in the first video above and not just one time ‘reps’. Over time this helps build both lung capacity and endurance – which ultimately will help with your maximum breath holding ability.

2) If you don’t have a swimming pool you can do similar exercises when you go surfing. In between sets or during long lulls simply dive down as far as your leash will let you go (leaving your board floating above you) and hang out down below for as long as you can – resurface – breathe – dive down again. Repeat this 5 – 10 X or until the next set arrives.

3) Remember; functional surfing training needs to encompass the full body and challenge your body specifically for surfing. Underwater surfing training is the perfect training to complement the hand eye, surfing fitness, co-ordination and power / balance exercises that can be done in the gym. If you really want to improve your surfing body, your ability as an athlete in the water and your confidence, I highly recommend doing water work, underwater surfing training and gym based surfing fitness.

Surfing Is Our Medicine Right?  So…get surf strong, fit and flexible & keep your exercise surfing workouts short, sharp & real.

Click here for your Pro Surfing Training

HR ‘D Man’
Powering Surfing Athletes

Last Weeks Surfing Training Blog: Easy & Effective Surfing Warm Ups & Mobilizationssurfing workouts, exercise surfing, surfing fitness, surfing training

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How to Warm Up, Mobilize & Use Surfing Exercises & Stretches for a Fast Surfing Warm Up

WELCOME TO SURF TRAINING SECRETS

The Place To Be if You Want To Build a Better Surfing Body.

Thanks for Dropping In….

How to Warm Up, Mobilize & Use Surfing Exercises & Stretches for Surfing Warm Ups

Here is the 3rd, ‘Quick Moves Surfing Exercise Video’ showcasing simple movements you can perform on the beach (without looking like a complete idiot) before paddling out so that you continually build a better surfing body.

These Quick Move videos are created to give you simple yet very effective surfing exercise stretches and mobilizations to use as a part of your surfing fitness program. Remember, surfing is a very dynamic activity that stresses connective tissue and physical structures of the body, so if you would like a body that is built to last, then regular warm ups and mobilizations are wise moves.

Surfing Exercise Quick Moves Video 3

SURF TRAINING SECRETS:

Some of the best things you can do to strengthen your surfing body are body-weight fitness training exercises, specific for surfers. Land based surfing mobilizations and dynamic movements fit into this category and can have lasting and positive affects on how strong your surfing body remains into the future.

The best surfing athletes in the world perform warm-ups prior to surfing strength training  and mobilize prior to surfing. It may be a good idea for you to do the same.

Surfing Exercise, Surfing Workouts, Surfing Fitness,Surfing is Our Medicine Right?  So… remain surf strong, fit and flexible & keep your exercise surfing workouts short, sharp & real.

Click here for your Pro Surfing Training

HR ‘D Man’
Powering Surfing Athletes

Last Weeks Surfing Training Blog: surfing-fitness-lung-capacity-exercises-with-Ian-Welsh

surfing workouts, exercise surfing, surfing fitness, surfing training

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Surfing Fitness & Lung Capacity Exercise with Ian Welsh

WELCOME TO SURF TRAINING SECRETS

The Place To Be If You Want To Build A Better Surfing Body.

Thanks for Dropping In….

Building Lung Capacity into your Exercise Surfing Fitness Program with Ian Welsh

As surfers we know that surfing fitness can impact our surfing performance massively and one area that always affects our confidence and performance is the ability to hold our breath underwater. Check out this amazing video of big wave surfer and all round surfing athlete, Ian Welsh on building lung capacity and exercise surfing fitness.

Pretty amazing huh? Perhaps even daunting. However, what Ian is doing is very surf specific water based exercise and therefore very real. In some ways pretty scary – yet this is exactly what can happen in the surf.

Breath Holding Surfing Exercises and Your Surfing Fitness

Increasing lung capacity and heart rate reserve can be done through traditional surfing fitness training and exercise, however, when it comes to breath holding and free diving there are secrets that often amaze surfers just how fast results can be achieved.

At some point mother nature is going to hold us down. Pin us at the bottom. And the funny thing is it doesn’t even have to be big waves, although obviously the bigger waves you want to surf the better lung capacity you will want to have. This is just a reality and the more you surf the more you want to develop your ability to stay calm in ‘heavy’ situations. Not easy to do without practice and some sport specific surfing exercise in the water.

Perform at least 50% of Your Surfing Fitness and Training in the Water

So – Go get in the water, practice two wave duck dives when paddling out, practice holding your breath when you fall, find a pool and practice diving to the bottom and swimming around down there. Another good idea is to google your local community and search for experienced swim coaches or free divers who have worked with surfers – they may be able to help you continue to build your surfing body.

Surfing is Our Medicine Right? So… remain surf strong, fit and flexible & keep your exercise surfing workouts short, sharp & real.

Click here for your Pro Surfing Training

HR ‘D Man’
Powering Surfing Athletes

Last Weeks Surfing Training Blog: How-to-quickly-improve-your -surfing-fitness

surfing workouts, exercise surfing, surfing fitness, surfing training, fitness for surfers, surfing workout, surf stronger, paddle fitness,

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How to Quickly Improve Surfing Fitness for Competition

Aloha Surfing Athlete,

Thanks for Dropping in to Surf Training Secrets…

How to Quickly Improve Surfing Fitness for Competition 

Before you think this post may not be relevant to you… all surfers are in competition with themselves when they paddle out… and most of us can benefit from the surfing fitness tips at the bottom of this page because we typically want to pull off powerful turns and be seen in the eyes of others as good surfers…

Before we jump into the surfing exercises lets quickly go over how the current ASP judging criteria is set out. At least, this is what I think is current… does anyone really know with the ASP?

ASP Judging Criteria – Will Surfing Fitness Help?

* Usually 5 ASP judges score each wave between 0 and 10 Points.

* Of those 5 scores (per wave) the highest and lowest scores get dropped.

* The remaining 3 scores (per wave) get divided by 3 to give a total wave score.

* Higher score winners in each heat move  into the next rounds, knocking out surfers as they go, until only two surfers battle it out in the final. ( A bit like a Tennis Grand Slam)

Generally speaking judges look for;

Power & Speed

Rhythm or Flow

Variety & Difficulty (Of each maneuver in steep sections of waves)

Speed and Improvisation

On the ASP World Tour a certain amount of points get awarded based on each surfers results, and when the world tour wraps up, each competitor’s two worst event scores are thrown out.

Remaining points are tallied up and the World Champion is announced…

So… how can your training improve your surfing fitness so that you can score big?

SURFING FITNESS: SURF TRAINING SECRETS

1) Train in the surf specifically for short specific intensities and practice specific movements you need or want to master. Perform 20 – 30 Min intense surf sessions (Just Go Surf) followed by a 15 Min wind down on the beach with some goal work, reflection and re-hydration time. Repeat this 3 x. This is one of the quickest way to quickly improve your competition surfing fitness – especially if the waves are on. Force yourself to perform at your best on each wave.

2) Know your strengths and know your weaknesses. With surfing it is always good to play your strengths yet many surfers forget to focus on building their surfing weaknesses. How is your back hand, air game, small wave surfing, big wave surfing; what ever it is… we all have preferences and strengths and we all have weaknesses. All round surfers have a knack for improving and working on what they need to work on… you can too.

3) Paddle Fitness is key for free surfing enjoyment and competition, so each time you surf use the first 20- 30 minutes to work on speed and power paddling. Catch as many waves as possible and surf your brains out on each wave – even take waves that may close-out or possibly put you where you do not want to be (not advisable if the surf is heavy and huge) however on smaller days this method quickly forces you to ‘get out of the impact zone’ by training your cardiovascular system and developing speed and paddle power which will carry over into better surfing fitness. Just remember to keep your head and body still and focus on powering through with your arms and having a high elbow with each stroke.

Obviously faster more efficient paddlers means getting back into position faster and gives you more time for wave selection and getting priority as both a free surfer or competitor.

4) Power, rhythm and flow; get these ingrained into your DNA. Golf, martial arts, dancing, gymnastics for surfers, skateboarding, snowboarding can all help with your surfing training and performance conditioning. All are fun and easy to do and all quickly carry over into your surfing. Many of these sports or disciplines also allow for innovation which is also scored when surfing. So… Just Go Surf… on everything…

4) Surfing is a lot like golf. It’s all about consistency. The more consistent you are with your performance the more likelihood of getting consistently higher scores. If your surfing game is inconsistent judges know this and their subconscious minds click in with ‘doubts’ on every wave they judge you on. So consistently choose good waves, surf all out and know that your highest score will be dropped. When you think about it – getting a perfect score for one wave means all judges must be scoring very highly and consistently across the board. 

5) Practice big moves in big sections…that’s what scores highly. If you fall then there is more duck diving, more impact zones and more challenge getting back into position. This combined with mentally going over what to do next time to improve your surfing will all add to your surfing fitness and make you a better surfing athlete. 

6) When your surf training in the gym do intense 20-30 minute sessions simulating heats and throw in some confusion. Get your trainer or surf coach to throw some curve balls into your surfing workout to distract you, put you off guard, challenge you with mental games. Typically we don’t surf as well as we would have liked because of psychological challenges or external distractions, so practice dealing with these type of situations when you train.

7) Your cardiovascular system combined with stability and flexibility across the joints of your body is the base of both your flow and your surfing power.  Find a trainer who surfs well and also understands and teaches all components of surfing fitness and not just stranded surfing exercises.

If your thinking about bribing the judges or getting them a little smashed prior to the competition to get higher scores it may all go pear shaped…. best to get in the water and let your surfing do the talking. Just go surf.

Surfing is our medicine right? So… remain surf strong, fit and flexible & keep your exercise surfing workouts short, sharp & real.

Click here for your Pro Surfing Training

HR ‘D Man’
Powering Surfing Athletes

Last Weeks Surfing Training Blog: surfing-exercises-stretches-beach-surfing-warm-up

surfing workouts, exercise surfing, surfing fitness, surfing training

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Surfing Exercises & Stretches for a Beach Surfing Warm Up

Aloha Surfing Athlete,

Thanks for Dropping in to Surf Training Secrets…

Surfing Exercises & Stretches for a Beach Surfing Warm Up

Here is the 2nd, ‘Quick Moves Surfing Exercise Video’ showcasing simple movements you can perform on the beach (without looking like a complete idiot) before jumping in the ocean and paddling out. These Quick Move videos are created to give you simple and very effective surfing exercise stretches and mobilizations so that you continually build a better surfing body.

We all know what if feels like to be in pain or have muscular aches right? Well one of the best remedies to help restore balance and reduce physical pain is to regularly warm up, stretch and mobilize as a part of your surfing exercise routine. Check out this weeks surfing training video.

Surfing Exercise Quick Moves Video 2

SURF TRAINING SECRETS:

* In this Quick Moves video take your time and use your core strength to roll up into standing position. Your head & shoulders should ‘feel’ heavy and loose and be the last to come back into place as you stand. Avoid shrugging them up.

* As you roll up to stand be sure you are exhaling. This will help to engage your core muscles and have you ready to inhale when in full standing position. This will help prepare the lungs for surfing.

* When walking forward into a plank position avoid sagging your low back and when you push back into the Yoga Downward Dog position look back between your knees to get a better stretch

* Remember this is pre-surfing or pre surfing exercise / training which means we want to keep the body moving, we want to be in a dynamic or moving state not a static stretching state at this point in time.

Some of the best Surfing Exercises are Mobilizations and Pre Surf Stretches

Every time you go surfing your body is between your board and the water and the forces from both the wave and your surfing must go through your body. This means muscular imbalances are the norm in most surfers – especially as most of us have one dominant stance and many of us may only surf in one direction (i.e. your local spot is a point break)

This one directional repetitive motion leads to muscular tension in your surfing body and one of the best things you can do to improve surfing potential is to add surfing stretches and mobilizations into your pre – surfs and surfing workouts.

best surfing exercise, surfing fitness, surfing stretches, surfing workoutsRemember, great athletes in many disciplines often talk about remaining at peak fitness due to their warm up, stretching and mobilization techniques. A few minutes of simple surf stretches or basic surfing exercise can reduce the likelihood of surfing injuries and keep you in the water (surfing well) for much longer as you age…

So add some of the movements I am showing you into your surfing fitness training and reap the rewards of a better surfing body.

Surfing is our medicine right? So… remain surf strong, fit and flexible & keep your exercise surfing workouts short, sharp & real.

Click here for your Pro Surfing Training

HR ‘D Man’
Powering Surfing Athletes

Last Weeks Surfing Training Blog: surfing-nutrition-can-power-up-your-surfing-fitness

surfing workouts, exercise surfing, surfing fitness, surfing training

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How Surfing Nutrition Can Power Up Your Surfing Fitness

Aloha Surfing Athlete,

Thanks for Dropping in to Surf Training Secrets…

How Surfing Nutrition Can Power Up Your Surfing Fitness

As surfers we tend to neglect the fact that what we eat (and do not eat) has a massive impact on our lives and thus our surfing fitness and potential in the water. This is especially true as we age, with each additional year becoming more and more important to understand how nutrition plays an integral part of the strength of our surfing bodies and long term surfing performance.

SURF TRAINING SECRET: Looking and feeling great is 100% dependent on what you regularly ingest. Nutrition is often the vital missing link in improving surfing potential, performance and strength.

In the video below Taj Burrow and his trainer discuss some of the elements that nutrition and surfing exercise have had on Taj’s mind and body. Watch minute 4 and then check out the delicious power shake recipe below so that you can power up your surfing fitness.

Taj Burrow, Nutrition and Surfing Fitness

As in the case of all surfers, nutrition hugely impacts the hormonal and physiological systems in our bodies and is a vital part of the surfing training equation. Nutrition is a science in itself and this blog touches on the importance of becoming aware of just how vital our food choices are throughout our life. For many surfers one of the easiest way’s to get in some good nutrition in the form of real food is through shakes, smoothies and juices.

Try this Tasty Power Shake For Post Surfing and Surfing Workouts

1 x Fresh Coco Nut (Use both the coconut water and the flesh)

1-2 x Banana

1 x Cup of Ice

Pinch of Cinnamon

Small Pinch of Ground Ginger

Blend well.

Options to add while blending; (i.e. Keep the blender ON)

Teaspoon of Organic Honey

Teaspoon of Organic Cold Pressed Olive or Coconut Oil

Table Spoon of Peanut Butter

1 Fresh Organic Egg (Blend for 5 seconds only)

Tastes Delicious. Obviously you can add all the options or choose what you wish.

Surfing Fitness Benefits – What’s in it for me?

As Taj’s trainer mentions, “Taj feels a lot better when he eats well… he performs better, he has more energy… nutrition is a big part of it” Lets face facts; most of us want to look and feel stronger, have more energy and catch more waves. One of the fastest ways to do this is for focus on good nutrition combined with specific surfing exercises so that you can continue to fire in the water.

YES: You will have more energy during surfing sessions, and surfing fitness training sessions.

YES: You will recover faster from surfing, surfing workouts and have less injuries.

YES: You will more easily maintain a lean muscular physique and maintain your sex drive.

YES: You can continue to party, socialize and have fun.

YES: Nutrition is a huge part of building a better surfing body.

These points alone should have you digging for more free information on how you can quickly improve your surfing body with the power of nutrition for surfers.

Surfing is our medicine right? So… remain surf strong, fit and flexible & keep your exercise surfing workouts short, sharp & real.

Click here for your Pro Surfing Training

HR ‘D Man’
Powering Surfing Athletes

Last Weeks Surfing Training Blog: Quick-moves-to-improve-your-surfing-exercise-body

Exercise Surfing, Surfing Workouts, Surf Stronger, Surfing Fitness, Surfing Conditioning, Surf Training, Surfing Training, Surf Coaching, Surf Coach, Surfer Workout Functional Surfing Workouts, Surfing Flexibility, Yoga for Surfing,

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Quick Moves to Improve Your Surfing Exercise & Your Surfing Body

Aloha Surfing Athlete,

Thanks for Dropping in to Surf Training Secrets…

Quick Moves to Improve Your Surfing Exercise & Your Surfing Body

Most of us want the fastest way to improve our surfing bodies and our surfing… without looking like an idiot at the beach. (Right?) So here is the first in a collection of video’s to showcase what you can do prior to getting in the water or before starting your surfing workouts.

This series has been made so that you have some fast and effective warm-up and mobilization movements to throw into your surfing exercise program or to do on the beach just before paddling out. Enjoy.

Surfing Exercise Quick Moves Video 1

Stretching, Mobilization and Warm Up Benefits for Surfers

It’s pretty simple really, the goal is to help prepare your nervous and musculoskeletal system before starting paddling out or prior to your surfing fitness or training program. In this Quick Moves video, tuck your head in as low as possible and twist slowly from side to side.

Remember, great athletes like Michael Jordan and Kelly Slater often only remain at peak fitness at the top of the pack, because they have avoided serious injuries. Warming up, stretching for surfing and mobilizing (especially your hips, back and shoulders) can reduce the likelihood of surfing injuries and keep you in the water (surfing well) for much longer as you age… By performing simple, effective movements like this one, you can also dramatically enhance your surfing fitness, so… reap the rewards and improve both strength and flexibility for a better surfing body.

Remember surfing is our medicine right?… So remain surf strong, fit and flexible & keep your exercise surfing workouts short, sharp & real.

Click here for your Pro Surfing Training

HR ‘D Man’
Powering Surfing Athletes

Last Weeks Surfing Training Blog: surfing-workouts-with-taj-burrow-julian-wilson

Surf Training Secrets, Surfing Exercise, Exercise Surfing, Surfing Workouts

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Touring Struggles & Surfing Workouts with Taj Burrow & Julian Wilson

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Touring Struggles & Surfing Workouts with Taj Burrow & Julian Wilson

Taj Burrow and Julian Wilson are both incredible surfers with some serious surfing talent and exceptional surfing fitness… that said, they use fitness trainers, physiotherapists, massage therapists, surfing workouts and sport specific nutrition to maintain their physical well-being and avoid injury.

By utilizing athletic protocols administered by most pro athletes they ensure their surfing bodies can perform optimally both in and out of the water, year in & year out. Check out how they handled the pressures of competition and touring throughout 2013 and ask yourself, what could you be doing to improve your own surfing body and athletic capabilities for your 2014?

World Tour Challenges & Surfing Fitness

Now that the 2014 ASP World Surfing Tour has kicked off and the young Medina took out the Quiksilver Pro, I wonder what other surfers are doing to prepare for the rest of the year.

At minute 9.10 Physiotherapist Tim Brown reminds us that modern surfing athletes can add specific exercises to their surfing training or fitness programs to improve their bodies and thus their surfing performance. One simple training method is to include a regular massage (a real one… a deep tissue corrective one) into your surfing training program. Just be warned that an excellent corrective massage can be more uncomfortable than performing a surfing workout or exercise program and as Julian say’s, may make you want to throw up… However, better to go through some ‘good pain’ and get the kinks out rather than let them fester into a surfing injury and end up out of the water completely.

If your the type of surfer who pushes hard, launches, twists with power and generally surfs a lot, or likes to spend time surf training and working out for surfing, then getting ‘worked’ on by a sports massage therapist can be a painfully golden option instead of working out for surfing when the swell dies. This is also a good option for the older crew finding it hard to keep up due to aches, niggles and pains… i.e.. getting on in life… myself included!

Surfing Fitness, Confidence & Mind Games

During your massage you may also want to spend time on your surfing mind game. Again, this is something most pro athletes do in other disciplines and it all starts with the voices we hear in our own heads. In order to improve at any level we can copy the mindset of competitive surfers to improve our own surfing capabilities. Julian mentions he loves the, ‘challenge of surfing’. This mindset means staying focused on improving when confronted with challenging surfs or situations – and all of us go through that mind game at some point or another as we progress as surfers.

The more we get comfortable with being uncomfortable, the faster we can progress as surfing athletes. And I need not remind you, that if you surf, the more athletic you are, the better you can perform. Being comfortable in challenging surf is very different for every surfer out there, yet no matter what level of surfer you are, having a strong, fit, flexible body and being comfortable with your surfing fitness has a very high carry over to positively impacting your mental surfing game.

Nutrients affect your Mind & Your Surfing Fitness

Taj readily admits that the food massively affects his mind and his surfing fitness and notices the nutrients he consumes is super critical to keep energy levels high for long durations of time. He also mentions he has become very conscious of the power of food and how it makes him feel, and you should too.

As a surfer and more importantly as a human being, you will feel better mentally and physically by tuning in to how food truly impacts all area’s of your life and performance. Just as Kelly Slater or any pro athlete that works with a nutritionist to improve fitness, power, energy for workouts and over all performance. For more vital information on this subject click on the Lifestyle & Nutrition tab above.

If you like this video and blog please share with your friends and drop any comments or questions you have below.

Remember surfing is our medicine right?… So remain surf strong, fit and flexible & keep your exercise surfing workouts short, sharp & real.

Click here for your Pro Surfing Training

HR ‘D Man’
Powering Surfing Athletes

Last Weeks Surfing Training Blog: surfing-injuries-exercise-surfing-workouts with Owen

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Surfing Workouts & Injury Prevention with Owen Wright

Aloha Surfing Athlete,

Thanks for Dropping in to Surf Training Secrets…

Surfing Workouts & Injury Prevention with Owen Wright

Owen Wright is a formidable surfer who busted on to the scene a few years ago and then seemed to quickly fade into the back ground. What happened?

Surfing Injury. (Video Below)

Surfing Injuries are more common these days due to a number of reasons. Younger surfers are pushing their bodies higher, faster and with more rotation and force than ever before. These repetitive rotation and impact motions put massive strain on connective tissue and the joints of any surfers body. Meanwhile the older generation are suffering in the modern ear with a high incidence of stress related challenges that contribute to less muscular power, lower energy levels and more musculoskeletal problems.

The good news is that with the correct exercise surfing workout you can align and strengthen your surfing body to keep you in the water doing what you love. Just remember however, that small niggles can creep up and eventually lead to major and painful problems. Pain is a signal. Listen to pain; that is your body informing you to stop what your doing and go seek help. Below the video is a training sequence to help prevent and /or over come any surfing injury you may have.

Unfortunately Owen didn’t listen to the pain signal early enough, and continued with his surfing and surfing fitness. Luckily he met up with an old friend of mine Aaron Mckenzie who helped get his mind and body back in the game.

GYMNASTICS QUICKLY BOOSTS SURFING WORKOUTS

Aaron Mckenzie is a CHEK practitioner like myself and we both come with a Gymnastic background that allows us to work with athletes and teach them real functional movements to enhance real time current surfing maneuvers.  This means exercise surfing workouts encompass a lot more than just surfing fitness and focus on individual physiological, mental and emotional needs. When I first met Aaron I was blown away with his down to earth, functional, science based approach to surfing training. If you are ever surfing over in Sydney Australia, head over to Bondi Junction and check him out.

EXERCISE SURFING WORKOUTS IN THE 20th CENTURY

As surfing athletes living in the 20thC we are put in a position of choice – to choose to be healthy and strong, living a lifestyle encompassing a ‘self care’ attitude or choosing to follow a ‘medical health care’ approach that typically means ending up on medical drugs or having surgery. Owen choose to use his surfing exercise program to strengthen his body correctly and in the correct manner and this in turn will impact his mind and surfing confidence. He could have continued with old surfing training habits, yet instead embraced new ideologies, probably began stretching more, probably began eating better foods, and as Aaron mentions, uses his mind to visualize the outcomes he desires. If your wanting to improve surfing fitness and your ability to catch more waves and surf out of your nut then I recommend getting out of your ‘comfort zones’ and working on new ways to improve your surfing exercise and surfing fitness.

PREVENT SURFING INJURIES WITH YOUR EXERCISE SURFING WORKOUTS

When you surf train correctly you can over come or even prevent many of the injuries associated with surfing. We all know surfing injuries suck, heck, just being out of the water sucks. As Owen says, “I have not been able to do the thing I love the most”… many of us can relate to that feeling when we can’t get in the water. So your surfing fitness in the modern era needs to embrace the idea that surfers can focus on staying both surf strong and surf supple by any number of exciting ways to surf train.

The first step is to get your basic alignment right, this may mean working with a Yoga instructor or professional CHEK trainer etc. Then focus on the following principles when ever your in the gym or at home during your surfing workouts.

1) Flexibility: Find area’ s in your body that are very tight and you know are inflexible. It is typical in many surfers to have very tight hip flexors, hamstrings, calves, chests and backs and neck musculature.  That’s a lot of stretching….focus on stretching out those area’s in your body that seem to be overly taut.

2) Mobilize: So many people forget that mobility is very important to ensure muscles and joints work systematically and fire in the correct sequence. Mobility movements can help prepare the body for work and ensure your surfing workouts are productive from the get go. (Foam rollers are a great idea for surfers….)

3) Stability: As surfers it is crucial our joints can stabilize before we go throwing weights around or joining a X Fit class. Work on balancing muscles in your body and using stability exercises prior to jumping around like a lunatic. :)

4) Strength: While maintaining good stability and good posture then strengthen your body specific for surfing. Before getting into sport specific functional movements for surfing fitness get the basic strength fundamentals down. Obviously as surfers we are pretty extreme and will need start up strength (explosive) combined with power endurance, yet just make sure you have followed the above points before jumping right on into your surfing strength training or you may end up with a chronic injuiry in the long term.

5) Lastly: Remember that the goal of gym work is to strengthen your surfing body for the demands of surfing and no gym time can replicate ocean time. Remember however the demands of modern surfing – spins – impacts – power; require a functioning surfing body, so do what it takes to keep your surfing body in great shape.

If you like this video and blog share with your friends and drop any comments or questions below.

Remember surfing is our medicine right?… So remain surf strong, fit and flexible & keep your exercise surfing workouts short, sharp & real.

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