Paddling

[Zansurf]

I've had trouble maintaining my strength over the winter (and most winters when im not in the water much) and i was wondering what is a good way to increase my paddling speed. Any exercises or tips for building up paddle speed and maintaining that strength during periods out of the water.

[Swellinfo]

swimming in the pool is your best out of the ocean resource.

[Northender]

slightly cup your hands while still keeping your fingers open and while you paddle put your hands a little underneath your board while you paddle helps you go faster.

[jimmycrab]

is it true that water temps effect your bouyancy? I know when paddling in cold water it seems like I am dragging a pool toy behind me to the line up.

[surfde]

Use a rowing machine. It will build up your speed. i also swim competivly year round which helps my paddling speed

[dredg2]

Yea it's tough, I go to the gym and workout to stay in shape and have noticed definite improvement in terms endurance in the water. If I didn't workout, it would be even harder to paddle and stay out there longer.

Even so, I still get tired quick with the 5/4 especially when current is shifty on the bigger days. I try the cupping of the hands and I guess it works but sometimes I'm just too tired, that damn 10lbs of rubber kills me.

Anyway, my point is, we are always going to be tired out there if we dont surf everyday during the winter and the paddling will be restricted with the extra rubber thickness in the wetsuit.

I'm sure this all stuff you know anyway, but just voicing my opinion. If you have a pool at your gym and can do laps everyday, you'll be much better prepared and fit to paddle during the winter.

Any other tips from people, im all ears.

[wontonwonton]

Track. Run hard and long every day. Get some lungs and become a machine. 8 hour sessions are no prob for me.

[tbing]

is it true that water temps effect your bouyancy? I know when paddling in cold water it seems like I am dragging a pool toy behind me to the line up.

You're buoyancy, not for say, cause generally you are the same temperature. Anything colder is denser, so the colder the water, the closer the molecules are together, and since they are closer, you gotta work that much harder to separate them, hence why it feels harder to paddle. That and you got a **** ton of rubber around you ;)

[SkegLegs]

Cardio is all you need

[mOtion732]

swimming will help 10x more than running.

[Zansurf]

Sorry guess i should have clarified, I don't have problems pulling long sessions i just dont have that explosive power to get into waves as well. Like friday was pretty much ruined because i couldnt get into waves fast enough. Swimming laps sounds like an option I could work on for sure.

[OBlove]

Interesting topic… any kind of exercise will help you in the water. I'm not claiming to be an expert on this topic, but I paddle, run, swim etc. competitively and I do these things for competitive lifesaving (not surfing.) I am trying to put together an article for "Surfing & Training" for swellinfo now, but when I research what the pro surfers are using for non-surf training, the philosophies are still all over the place.

I look at Kelly Slater immediately. He used to run during his teens, early 20's. He played lots of golf during the late 20's, early 30's. Started boxing and grappling in the early 30's. Did some distance paddling through out. Never really used the gym ever? Then there is Jordy Smith. Yoga? That's it! Dane Reynolds, bodysurfs with some fins. Rasta, blow up raft rides, kayaking, logging, underwater diving, explodes boats that kill dolphins. Mick fanning uses big stability balls. The trend seems to be what gets YOU motivated.

What works for me might not be attractive to you. What you do might not be for me.

BUT I am buying into this:

P90X® – Official Web Site
Get absolutely ripped in just 90 days with these extreme workouts.
www.P90X.com

I have never used it, but the idea of muscle confusion ties directly into surfing. Your body doesn't know what to expect when it's in the water. Duck dive, sprint paddle, slamming down, pulling in, airs, cut backs, locked arms stalls, etc. If you want to surf your best, you need have fun and stay in shape. I like the concept behinds p90x. Surfing can be rhetorical so you want to train the whole body.

I currently run, swim and paddle distance because I like it. My little brother skates the half pipe and surfs every little scrap that comes through. I think our surfing is comparative, but he is one of the fastest paddlers in the United States and his training is not what you would think. The differences are separated by one similarity...we enjoy what we do.

Just keep an open mind. If you want to learn to paddle fast for racing, I can teach you that. If you want to surf better, enjoy what ever exercise you do like it was surfing. BIG DIFFERENCE if you ask me!!!

[SkegLegs]

Sorry guess i should have clarified, I don't have problems pulling long sessions i just dont have that explosive power to get into waves as well. Like friday was pretty much ruined because i couldnt get into waves fast enough. Swimming laps sounds like an option I could work on for sure.


Your problem sounds like a board size issue....remember you can easily be 20 lbs heavier in the winter from the wetsuit + winter weight......you might wanna get yourself a slightly thicker / wider stick for the cold seasons.

[mOtion732]

if you can, try to post updates about the p90x and how it impacts your surfing. if not, please let me know. i've been considering it.

[dredg2]

Sorry guess i should have clarified, I don't have problems pulling long sessions i just dont have that explosive power to get into waves as well. Like friday was pretty much ruined because i couldnt get into waves fast enough. Swimming laps sounds like an option I could work on for sure.

Same here, on some of the bigger hollow days, I lack that extra burst to pull in faster and either drop in too late or can't catch the wave. Just have to work harder and get body in better condition for winter and also consider using a bit wider and thicker board for winter sessions.

[pvjumper05]

drink beer. LOTS OF IT. :D

[tyrone]

You're buoyancy, not for say, cause generally you are the same temperature. Anything colder is denser, so the colder the water, the closer the molecules are together, and since they are closer, you gotta work that much harder to separate them, hence why it feels harder to paddle. That and you got a **** ton of rubber around you ;)

Actually thats just wrong. The density of water is always constant - that's why hydraulic power can be so strong.

Colder water has a higher viscosity than warm water, meaning colder water has a higher resistance to flow. The molecules of water are the same space apart at 40 degrees as they are at 85 degrees.

[dirtythirty34]

P90X, sorry man but that is just tooo funny. Truth is it is harder to get into waves, it is harder to paddle, it is harder to pull off turns and such, it is just tougher to do things in a thick ass wetsuit:o

[OBlove]

I would never purchase the actual program. But rather, borrow the philosophy. I don't have a problem with paddling winter or summer. But, as age creeps in, i look for alternate ways to train. Injury to me means switch the routine, not take a break. Lack of paddling means you need train specific muscle groups and gain cardio strength. Contrary to what one may think, running is MORE useful for paddling. Swimming is an audio vascular activity, surfing is cardiovascular. Thus, running intervals to match the intensity, distance and time of surfing is far more useful to become a better paddler. The only problem is it does not target the specific muscle group. (Combo both) That can be good or bad depending on you interpret over used muscles and muscle damage.

p90x is a sales pitch. The PHILOSOPHY behind it is...confusing the muscles and trains the whole body with un-specific core routines. That relates to surfing entirely. i am not buying p90x and i do not think anyone should. You can create your own plan just by experimenting.

For instance, I have my swimmers fill up milk jugs with water for shoulder/core exercises and mark the line and date it. as the season goes on, interval’s come down, weight goes up (add water). I borrowed this program from a major university swim coach. It’s cheep and easy. Use them standing, on a bench or my favorite, in between intervals on the track to help create muscle confusion. Try running with a snorkel on for short interval sprints. This will help paddling through the soup and repetitive duck diving.

[mOtion732]

F*ck paying for P90x. if i were to try it, it'd be downloaded for free.

and i don't know about you, but i do a lot more than surf. exercise is beneficial for other sports also.

[Bomber52]

P-90 works to a certain extent...but only really as a cardio exercise. However, If you ask me from a person who lifts 4 days a week, I would say the most benefit for me comes from core/circuit workouts..It's not all about the bulk. If you really want to be able to paddle do exercises which incorporate your whole body (mt biking, running, swimming, yoga, basketball) anything where you need endurance will greatly inmprove your ability to stay out in the water...just my .02

[aczaplicki]

drink beer. LOTS OF IT. :D

this works very well. In my opinion if you have the resources swim. Swimming is the best possible exercise for surfing. Also if you have a gym membership, work out your biceps, shoulders and back. Exercises such as seated row and lat pull down will work best. Don't forget the best exercise of all also the simplest, pull ups.

[OBlove]

don't get me wrong, i love swimming. but swimming is audio, and surfing is cardio. in theory, running is more simulated. and what would biceps have to do with paddling? triceps is what you would use for duckdiving and paddling. look at the body of every top pro surfer. they are performance oriented. no pecs, no bi's, no quads. they have little muscle and for good reason. the only thing I can gather from the best surfers on earth is they surf alot and train when they have to for fitness. THE BEST SURFERS that I know in my local area surf every little or big swell, skate the half pipe and drink beer (and fish). But that wouldn't answer the question asked. Those same boys train by boogie skimming in the summer. Sprint running to arial blasts. I can crush all of these boys in a 1000 meter paddle or swim and when I boogie skim, I want to puke my brains OUT. You just have to enjoy it. Surfing is just that, sprint paddling. Except for the outer sandbar paddles, catching waves and pulling in needs a powerful blast.

[mOtion732]

there is no better way to surf better except for surfing more. the more you're in the water, SURFING, then the better your paddling/endurance/turns etc will be.

a lot of people don't have the luxury to surf whenever they want, so there are alternatives.

going to the gym could help your surfing if done properly. i do a lot of interval running and that has definitely helped my endurance. there is nothing wrong with lifting weights though. just because it won't DIRECTLY help your surfing, it could help with other sports.

also, it's nice to look and feel good too.

[NSsurfer]

I've done p90x. its one hell of a workout, and if you can stick to it, i believe you can get in shape fast. But its hard to stay motivated whilst watching tv. Plus its not aimed at helping you surf.

Surf, surf and surf, and then surf some more. Thats all i gotta say.

[MDSurfer]

I surf so I don't have to train. Surfing is somewhat like basketball, but without all the sweat.

[rednecksurfer]

I just stay in shape. do alot cardio. Gym 3-4 times a week 2-3 hours a time, hour of that cardio. mix it up. It's the water when you fall down and get hurt on land your gonna be okay. When you get F%$#ed up in the water your F^%$ed. Look at the football players who drowned this past year down in Fl. Professional athletes but the skinny little guy lived.

[beaner]

what do you mean by "swimming is an audio workout?"

If you're thinking about swimming do a quick search on surfline for the swim workout by Nick Caroll (i think). I did it for quite a few years 5 days a week and it kept me in shape. It consists of timed interval workouts which would simulate the anaerobic work your muscles do while paddling (ie 25yds on 30 seconds). If I remember correctly the workout was:
400 yd warmup
8x25yds w/ 10 sec rest (5 would be better)
6x100yds w/ 15 sec rest (10 would be better)
8x50yds w/ 10 sec rest
100 yd cool down.

The above is a good way to get started...as you progress, add yardage or different workouts. To echo some other points, cross-training, circuit work, yoga, exercise ball will all help in some way. Personally, I started doing triathlons last year which kept me in great shape and added variety to my workouts as I am training a different discipline each day (or twice a day).

[surfnasty22]

wen i first started to surf paddling was a ***** then i joined a swim team and started swimmin about 3 miles a day and now im rowing and those 2 sports help drastically i can go out 8hours and wont cramp up and paddling as hard as i did on my first wave

[wesman944]

boxing and lifting helped me out ALOT, if you want to paddle better go out no matter how good the waves are and just paddle, catch a couple mush bugers in the process:D

[jay cagney]

rowing is a pretty crazy exercise, we have a couple of ergs. im the only known rower in my family

[SeaDaddy]

All you need to do is push-ups curls and or pull-ups. I'm not in shape whats so ever, smoke about about a pack and half a day but I make sure at all times I can drop and do fifty and be able to do 10-15 pull-ups. That aleast maintains enough strenth to get though the impact zone and catch some waves. When I do decided to get my self in shape of corse my surfing improves but I'm not in Pacific Beach anymore so I lost the stoke. Pop a perk and light up a smoke.

[stout metalworks]

step 1: Grab a curling bar on the outside handles(palms facing outward) and curl to your chest while keeping your back and shoulders straight as possible about 20 times on the first rep then go right into step 2: grabbing it on the middle handles (palms facing inward) and pull straight up to your chin if you can making sure to keep straight again. Do that 20 times then go back to the step 1 after taking half the weight off and do 20 then repeat step 2 with that same amount of weight then repeat step 1 and 2 with just the bar but do as many as you can until you burn out! I promise you your triceps, fore arms and shoulders will be strong as hell if you do this twice a day. Its also a good exersize for knocking dudes out with on punch!

[OCJack]

SWIM! works the best

[Shakagrom]

no those won't help you in any sport. your biceps are among the smallest muscles on your body and they do not have anything to do with athletic performance in any sport. I've been lifting for football for a couple years now and everyone knows you only do the curls for the girls. If you really want to increase your paddling endurance, do a lot of reps of rows, lat pulldowns, and wide (very wide) grip pullups, and touching the back of your neck to the bar as you go up. Also if you do reverse crunches, you can really work your inner lats and core which are always essential in surfing.

working out your bis wont help you. if you really want to gain endurance, you should do circuit training.

[dredg2]

step 1: Grab a curling bar on the outside handles(palms facing outward) and curl to your chest while keeping your back and shoulders straight as possible about 20 times on the first rep then go right into step 2: grabbing it on the middle handles (palms facing inward) and pull straight up to your chin if you can making sure to keep straight again. Do that 20 times then go back to the step 1 after taking half the weight off and do 20 then repeat step 2 with that same amount of weight then repeat step 1 and 2 with just the bar but do as many as you can until you burn out! I promise you your triceps, fore arms and shoulders will be strong as hell if you do this twice a day. Its also a good exersize for knocking dudes out with on punch!

There are much better excercises to hit core muscles then this in my opinion; e.g. front and side dumbell raises, pull-ups, tri-pulldowns & dips, seated row and throw in some push-ups or bench press...etc.. Then cardio is key and yoga for flexbility, even a wobble board to play around with is great for stability and balance.

As for knocking dudes out with one punch, better hope you do cause these days you are going to run into a jijitsu freak that will get you on the ground and snap your arm off..haha.

[RainWizard112]

http://www.vasatrainer.com/

This thing looks pretty sick. its some exercise machine that helps with your paddling for surfing and swimming. Its called the vasa trainer.

[pvjumper05]

no those won't help you in any sport. your biceps are among the smallest muscles on your body and they do not have anything to do with athletic performance in any sport. I've been lifting for football for a couple years now and everyone knows you only do the curls for the girls. If you really want to increase your paddling endurance, do a lot of reps of rows, lat pulldowns, and wide (very wide) grip pullups, and touching the back of your neck to the bar as you go up. Also if you do reverse crunches, you can really work your inner lats and core which are always essential in surfing.

working out your bis wont help you. if you really want to gain endurance, you should do circuit training.



i disagree completely. you always want to lift your biceps just as much as your other muscles. they support your arm and they support any movement greatly. they may not play a main part in exercises/surfing but they definitely help. just because curling is not prominent in surfing does not mean it does nothing. don't ignore it.

imagine if you only did abs every day for a year, yet did no lower back. your core would be weak as **** because you never supported the opposing muscle. same with triceps and biceps. don't avoid muscles for not being primary in 90% of sports. :D just food for thought :D

[SeaDaddy]

Shakagrom I disagree push-ups work mostly your tri's shoulders and back muscles all of which are used in surfing. Try lying on your back with a curl bar with 5 or 10lbs plates and raising it from behind your head to 90deg. forward like you look as if you were going to bench press it. You'll have monster tri's in no time. I can attest to stout metalworks theory about the one punch knock outs, it true. I only fight if its the last option except when my buddy hit me first (drunk of cores) one punch KO, he went to the hospital with a concussion. The next two I was attacked and they both woke up in the hospital and needed plastic surgeons. The last of the two my girlfriend said it took forty staples to put his face face back together and he looked like Frankenstein. Don't knock the work out till you try it.

[Shakagrom]

arite seadaddy but thats not what i said. Obviously push-ups help you (but they are mostly for your pectorals and shoulders depending on how far apart your hands are) but I was talking about curls which are for your biceps- which are not that useful in surfing, they just make your body look more cut.

and yes i know the exercise you're talking about because i do them, but triceps won't help you with paddling as much as your lats, which is why you should do rows.

if one were to be looking to increase his paddling endurance, he should do 12-15 (or more depending) reps and minimize break time as much as possible in order to get your muscles accustomed to the limited relaxation time.

if you're looking for explosion, then you do 6-8 or as many as you can do at the heaviest weight in order to increase muscle mass. It's all about pushing yourself in the weight room.

[Salty J]

You guys are silly! Funny thread though. I can't wait to smoke all you buff wannabe shoobies in the water this Summer....Again! Workouts ha! Your not going to "explode" past guys that are vastly more experienced and surf in heavy gear all winter long, every winter, every year and until you pay that toll you can jazzersize all you want. Bro's just gotta surf more and learn to spot potential waves and where they'll break before the part-timers. As for a quick fix to stagnation in the line up this Summer, get a longboard! You'll paddle circles around and cut through "In shape" shortboard shoulder hoppers till the cows come home. Which in South Jersey is a viable way to tell time. LOL

[Salty J]

All you need to do is push-ups curls and or pull-ups. I'm not in shape whats so ever, smoke about about a pack and half a day but I make sure at all times I can drop and do fifty and be able to do 10-15 pull-ups. That aleast maintains enough strenth to get though the impact zone and catch some waves. When I do decided to get my self in shape of corse my surfing improves but I'm not in Pacific Beach anymore so I lost the stoke. Pop a perk and light up a smoke.

Awesome! LOL

[Shakagrom]

too bad im not a benny, wannabee, or a shoobie who doesn't know how to surf.

[SeaDaddy]

Salty J, can I please be excluded too from this group too? I've been surfing for twenty years and live in Margate year round.:confused:

[dredg2]

You guys are silly! Funny thread though. I can't wait to smoke all you buff wannabe shoobies in the water this Summer....Again! Workouts ha! Your not going to "explode" past guys that are vastly more experienced and surf in heavy gear all winter long, every winter, every year and until you pay that toll you can jazzersize all you want. Bro's just gotta surf more and learn to spot potential waves and where they'll break before the part-timers. As for a quick fix to stagnation in the line up this Summer, get a longboard! You'll paddle circles around and cut through "In shape" shortboard shoulder hoppers till the cows come home. Which in South Jersey is a viable way to tell time. LOL

Well said, lets see how many barneys are in the lineup on saturday getting boards tossed around.