running is OK for keeping your endurance up; swimming would probably be best. I've found compound lifts (squats, standing overhead press, pendlay rows, etc.) to help a lot with balance, core strength, and paddling strength.
let me share my tips with you.i eat a lot of speghetti,a lot of pizza,i smoke alotta pot and drink beer every night.what i learned over the years from being fit to being a lazy fat slob is its actually better to be a little fat.body fat makes you bouyant,being skinny with muscles just makes you sink easy.i can swim out and just float there and not even swim unless im paddlin for a wave.the asp makes it look like to be a good surfer u have to train every day,work hard,no school,surf all day.thats a recipe for disaster.mark my words.john john is a hot young surfer now,but where will he be in 10 years?do you think he'll have a few world titles under him?or is he going to be a washed up hasbeen like luke egan?
some of the best surfing iv seen is from fat people.you have more weight to throw into your carves,you get deeply pitted.just go search youtube shawn briley pipe bombs.that phatphuk got the biggest and deepest barrel at pipe iv ever seen in my life.so its your choice,be a fit young surfer and be in the spotlight for a year or 2,then your a nobody with no education or job skills.take it from gorkin cormican,having a college degree is not a bad thing at all.iv tried to tell some of u kids in here to stay in school,get a degree,and keep surfing as a hobby.i dont go around parading myself as a surfer,im just a fat guy who loves to surf,and i dont care that i dont get paid to do it.homeschool is a terrible thing.you surf everyday for training,not for fun and peace of mind,and youll be burnt out before your 25
I AM NEW TO SURFING AND REALIZED VERY QUICKLY THAT MY BALANCE AND ENDURANCE WERE NOT AS STRONG AS I THOUGHT. I STARTED DOING PUSH UPS AND CORE WORKOUTS AT FIRST. IT STARTED TO GET A LITTLE BORING AND I REALIZED THAT I STILL WAS MISSING ALOT OF NECESSARY MUSCLES. THIS SAID I DID SOME RESEARCH AND PUT TOGETHER THIS 5 DAY A WEEK WORK OUT ROUTINE. I HAVE TWO 10 MINUTE BREAKS AT WORK EACH DAY SO I TRY AND DO 2 SETS DURING EACH BREAK. I LIKE IT SO FAR AND I FEEL THAT IT HELPS WITH MY BALANCE ALOT AS WELL AS MY OVERALL ENDURANCE. I ORGANIZED IT ALL NICE LIKE BECAUSE I HAVE A FRIEND MAKING A TRIP TO NICARAGUA SOON AND WAS LOOKING FOR A WAY TO GET READY FOR HIS TRIP. I HOPE IT HELPS. I HAVE IT IN WORD DOC. FORM IF ANYBODY WANTS IT. I HOPE TO TRY ANOTHER ROUTINE IN 5 WEEKS. IF Y'ALL ARE INTERSTED I CAN POST ONCE I FIGURE IT OUT.
WEEKLY PLANNING GUIDE
WK 1 WK 2 WK 3 WK 4 WK 5
BARRIER LATER JUMPS
PUSH UPS: EIGHTS
REVERSE CRUNCHES OR EXTENDED LEG CRUNCHES
ONE LEG SQUATS
CRISS-CROSS AB CRUNCHES
PUSH UPS: EIGHTS
Basic Stomach Crunch: Lie on the floor. Raise your legs, bending your knees at a 90-degree angle so your thighs are perpendicular to the floor, but your calves are parallel to the floor. Imagine you were sitting in a chair, and someone gently tipped you all the way over backward. Keeping your legs in this position makes your abdominal crunches more effective, and presses your lower back into the floor to help prevent discomfort and injury. Clasp your hands behind your head to hold it lightly, elbows pointing to the sides. Slowly crunch your torso upward toward your thighs. Keep your knees bent at a 90-degree angle. Remember, lift with your abs, not your neck. When you lower, only come back down to just above your shoulder blades.
Criss-Cross Ab Crunch Exercise: Lie on the floor and bend your knees at a 90-degree angle, just as with the Basic Stomach Crunch. Clasp your hands behind your head to hold it lightly, elbows pointing to the sides. Now rise and try to touch your left elbow to your right knee. Be sure youíre twisting with your torso, not your neck. Return to center and repeat on opposite side. When you lift to each side, make sure each lift is clean and distinct -- donít let it become a lazy rocking motion to each side, and donít let your shoulder blades touch the floor. Think up and down, not side to side. Each alternating side equals one rep.
Reverse Crunch Oblique Muscle Exercise: As with doing a Basic Crunch, lie on the floor; raise your legs, and bend your knees at a 90-degree angle. Cross your ankles. Clasp your hands behind your head to hold it lightly, elbows pointing to the sides. Using your abs only, and not your hips or legs, rock your hips off the floor toward your chest. Then let your legs effortlessly return to starting position--but be careful not to let your thighs fall down past a 90-degree angle to the floor; this will help prevent lower back pain and injury. This exercise will feel good on your lower back.
Extended Leg Reverse Crunches: Lie on your back with your legs extended. Place your arms along your sides, palms down. Bring your knees up to your chest while simultaneously bringing your chin to your chest. Slowly lower to starting position, then repeat.
Forearm Plank Exercise Pose: Lie on your stomach, feet together. Clasp your hands in front of you so your forearms are on the floor. Now flex your feet so your toes are braced against the floor and your heels are pointing toward the ceiling. Lift your torso and legs off the floor so youíre supporting your weight with only your forearms and toes. Donít let your back arch, and donít raise your butt toward the ceiling; keep your body long and straight. Build up to 1 minute holds, to increase difficulty alternate holding each leg 6 inches off the ground during a set.
Side Stomach Plank Exercise: Sit on your right hip with your legs straight, your left leg stacked atop your right leg. Place your right hand on the floor beneath your shoulder. You can balance yourself by placing your left hand on the floor. Now fully extend your right arm so your hip and thighs come off the floor. Place your left arm on your left hip. All your weight is being supported on your outer right foot and right hand. Lengthen your body into one long diagonal line from your heels through your head. Build up to 1 minute holds, to increase difficulty raise your top leg about 12 inches and hold while doing the set.
Barrier Lateral Jumps: A great way to build strength, endurance and balance. Jump from side to side over a small barrier, land, and quickly jump back. Build up to 20 seconds.
One Leg Squat: Begin by standing with your feet hip width apart and arms out in front of you. Raise your left leg out in front of you while maintaining a straight knee. Tighten your stomach and keep your hips level as you lower your right knee to a 90-degree angle (between the thigh and lower leg) making sure your knee stays behind your toes. Return to the standing position keeping the back straight and arms out front. Most of your weight should be directed through your right heel during this phase of the squat. Be sure to keep your knee behind your toes for proper form.
Squat Thrust Push-up: Stand straight with your feet slightly apart. Squat down until your knees are bent and you are able to touch the floor. Place your hands flat on the floor on either side of your legs. Kick both legs out behind you at the same time so that you are now in a push-up position, with your weight supported by your hands and toes. Extend your arms fully. Perform one push-up by bending your elbows until your chest nearly touches the floor. Once your arms are fully extended again, pull your legs back up under your torso so that you are once again in a squat position. Thrust upward into a standing position. Repeat for the desired number of repetitions.
Push Up Eights: You may need to build up to eight of each type of push up listed. Begin with 5 of each and as it becomes easier to complete add another push up to each type. To perform this exercise, you perform a push up with your hands close together with your index fingers touching and you thumbs extended forming a diamond shape with your hands. Complete a set of seven push ups then on the eighth you explode upwards, allowing your hands to leave the ground. As you are airborne, you clap while your body is in mid air. Landing with your hands shoulder width apart. Complete a set of seven in this position then on the eighth you explode upwards, allowing your hands to leave the ground. As you are airborne, you clap while your body is in mid air. Landing with you hands slightly wider than shoulder width apart. Complete a set of seven in this position then on the eighth you explode upwards, allowing your hands to leave the ground. As you are airborne, you clap while your body is in mid air. Catch yourself and that is a set of eights.