Surf more. . . even when there aren't any waves. Nothing improves paddling, like . . . well. . . paddling.
Listin to OBlove...
I have seen him work out..Paddled against him in races and surfed with him in heavy surf conditions..re-read what he posted. Key is to paddle year-round if you surf year-round..
First, I agree that nothing improves paddling like paddling. I don't get to the beach nearly as much as I'd like (family, work), but i did see improvements in my paddling strength and endurance from doing lots of push-ups, chin ups, and pop-ups (like you've just paddled into a wave), but I also rigged a poor man's Vasa Trainer that i use both for endurance and intervals (after a lot of endurance workouts). I got a Total Gym for a gift ($199) and put it up on crates so it's higher off the floor and you can dig deep with the paddling motion and not hit the floor. You can adjust the incline to increase resistance if you want, but I'd start with only a slight incline. Instead of using the grips that come with the Total Gym, replace them with swimming hand paddles (you can get them at Speedo or Kiefer.com for about $20), and they allow your hands to stay in a natural a paddling position. You lie prone on the total gym and do paddle workouts - there's no flywheel like a Vasa Trainer but the motion helps develop muscle memory and endurance. You can use the machine for other exercises too - mostly using your own body weight.
all i do is swim at the pool, jog a few miles a week, balance board squats, and yoga. The pool has had the biggest impact on my surfing over all the other things like i have done, and agree with Oblove.
JohnnyD, there are many days out there that you are constantly fighting the rip to stay in the lineup. Cardio is the only thing that separates me and the weekend warriors in this situation.
OK. I'm gonna clarify something that OBLove brought to my attention. I did type "Cardio is crap". I need to clarify that. Long distance cardio is crap. By doing super sets, you're doing cardio, but in short sprint intervals. Equivalent to surfing.
I also emphasized in my tutorial the importance of body weight excersises, so I'm kinda confused where I'm completely wrong from OBLove's theory. Where we differ is whether or not long distance cardio or "sprint" distance cardio is better for you.
I CAN tell you from experience that you burn more calories and are overall in better shape by doing short intervals. I've hiked segments of the appalachian trail with 50+ lbs of gear on my back and can gauruntee you I blow through more calories and stamina during a 6 hour session surfing than I ever did hiking up and down 2000+ ft mountains all day and into the night.
I also preferanced my tutorial with genetics play a big role. Different strokes for different folks, all i was offering was what works for me. But I stand by my revised statment, "Long distance cardio is crap" for surfing. If you wanna do a triatholon, iron man, you have to do long distance cardio. But we were talking about surfing. Just a theory that works for me :D
Tks for all the info. Ill use a little of all. Right now just need to work on getting back in shape. Did not get a chance to get wet alot this winter due to a new job but now can really start setting my schedule to get in the water. Gonna paddle paddle and paddle, work on jogging on the treadmill, do some ab work out ang yoga. Will fit some other stuff in as well as I work on it. Thanks again.
genetics are key. measure your wing spand. if its longer then your height you have the natural gift to be efficient in the water. if it is 2-3 inches longer (thats what she wants hahahahaha) then you have huge advantages in the water. my little brother and I both have baboon arms that hang a bit lower then most humans. if you surf properly in challenging east coast conditions, you should be paddling for position CONSTANTLY. the best surfers you will ever see are lean-mean-and paddle constantly. aerobic adaptations last a WHOLE LOT longer then any weight training. weight training can prove important for injury prevention within cardio training. but does it exactly make you faster? ...that has never been proven with research. anyways, good thread, and I think everyone got something from it!