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  1. #11
    One thing a lot of people forget is strength training for your legs.

    I really notice an immense difference in my surfing when I do any kind of exercise or training with my legs. Whether it be squats, running, jumping etc... My surfing is literally night and day difference!

    Another biggie is your diet! Curb the sugar! Sugar breaks down muscle. Stack up on the protein.

    Really is a good idea to train ahead of time for a surf trip! It definitely makes the trip a lot more enjoyable and you're able to surf better, longer and be prepared for those big swells!

  2. #12
    Join Date
    Mar 2013
    Location
    mswsucks
    Posts
    228
    Quote Originally Posted by wavehog1 View Post
    One thing a lot of people forget is strength training for your legs.

    I really notice an immense difference in my surfing when I do any kind of exercise or training with my legs. Whether it be squats, running, jumping etc... My surfing is literally night and day difference!

    Another biggie is your diet! Curb the sugar! Sugar breaks down muscle. Stack up on the protein.

    Really is a good idea to train ahead of time for a surf trip! It definitely makes the trip a lot more enjoyable and you're able to surf better, longer and be prepared for those big swells!
    Damn Solid advice

  3. #13
    Join Date
    Nov 2009
    Location
    in the grace of the most holy FSM
    Posts
    3,446
    intervals in the pool are a good idea. as my track coach used to say, "long, slow distance makes for long, slow runners." the shorter, the better, since you're not training to sprint long distances, just enough to catch the waves. 100m, max, like surfdogg mentioned...though it's also good to mix in some longer distances to build up endurance.
    strength training isn't a bad idea, either...free weights or body weight work, ideally...helps stabilize the various muscle groups & prevent overuse injuries.

  4. #14
    Join Date
    Feb 2012
    Location
    LI NY
    Posts
    131
    I am in the same boat as you, training for a trip in April. Sound like you are already on the right track. For me the three pillars of surf fitness are:

    1) Swimming. Join your local Master's Swimming club, if available in your area. It will be a complete game changer for your swim fitness. 2000m in 45 isn't bad at all but like others have said, interval training is great.

    2) Strength training. Focus on body weight resistance and lighter weights / higher reps. Goal is to get fit, not bulk up. Look at all the tour surfers, they are mostly 145-185 lbs.

    3) Flexibility work. I like Yoga for this. Helps avoid injury and gives you an overall greater range of motion, which you absolutely will use when surfing.

    Work on those three areas however you like and you'll be good. Also, surf as mush as possible, of course.

  5. #15
    Join Date
    Jun 2013
    Location
    Singer Island
    Posts
    1,556
    Quote Originally Posted by njsurfer42 View Post
    intervals in the pool are a good idea. as my track coach used to say, "long, slow distance makes for long, slow runners." the shorter, the better, since you're not training to sprint long distances, just enough to catch the waves. 100m, max, like surfdogg mentioned...though it's also good to mix in some longer distances to build up endurance.
    strength training isn't a bad idea, either...free weights or body weight work, ideally...helps stabilize the various muscle groups & prevent overuse injuries.
    Also be sure to do opposing strokes and stretches: I backstroke for 250 m during warmup and 100m during cool down to balance the freestyle. During yoga backwards stances such as the fish and cobra follow forward bends such as downward dog. Do underwater drills to keep you in the comfort zone during extended hold downs. That is very important if you are going out in larger, more powerful surf than you are used to.

  6. #16
    Join Date
    Nov 2009
    Location
    in the grace of the most holy FSM
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    3,446
    Quote Originally Posted by sisurfdogg View Post
    Also be sure to do opposing strokes and stretches:
    yea, absolutely! i shudder every time i see a guy at my local pool just jump in & start hammering away in freestyle right away. gotta keep the muscles balanced!
    i think i may have posted this here before, but i usually start w/ a 500m warm up of breast stroke, side stroke, back, & free before getting into any interval work.

  7. #17
    Join Date
    Mar 2013
    Location
    North Cackalacky
    Posts
    192
    All of the posts have been great advice, but don't go overboard on the weightlifting. I started lifting intensely since summer and gained 20 lbs of muscle. Yeah I'm a lot stronger but that extra weight/strength hasn't helped my surfing tremendously, just made me sit lower in the water.

    Swim, run, light lifting, and sprinting does wonders for your core strength

  8. #18
    A month before we'd leave for CR we'd get our base tans at the tanning saloon. I 'd practice holding my breath while in. I start thrashing about because I heard/read somewhere it's harder holding it while being reamed by a big wave.

  9. #19
    PM me for info. I'm a pretty OCD type person when it comes to this, and I've got training calendars I'd be happy to share. I'm training for an April trip to Costa (6th in 5 years) and I have a pretty good grasp on what works and what doesn't.

    While surfing is like football, in that each wave/play is very short (and you would think you would train for short bursts of activity), training for a surf trip should be approached like you are training for a marathon. 2-3 sessions a day, high wave counts, most breaks are a long paddle out, for a week or longer, requires training for longevity.

    Get light, get lean, build stamina, cardio health, breath control, flexibility. lift light weights with huge rep counts. tons of core work. tons of multiple muscle exercises (kettle ball exercises, TRX, burpees). Running is a great training tool (long runs, 3+ miles) as you not only get a great leg workout, but long distance runs work out the core. Also, the back and forth action of your arms really work out your back if the run goes long enough.

    Swimming. While doing some sprint work is beneficial, its best to just swim as long as possible, as much as possible. Its not the 4 second sprint trying to catch a wave that tires you out, its the repetitive 300 yard paddle back to the lineup that gets you.

    I get the most enjoyment on surf trips when i show up in great shape, as light as possible, with legs that are in shape. I'm not a great surfer, but the difference in how i surf when I'm out of shape, versus how I surf when i show up down there, is night and day.

  10. #20
    Join Date
    Aug 2010
    Location
    BELMAR, NJ
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    1,607
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    Best thing to do is get your long board and start paddling some distance... Maybe better than swimming! When you are caught inside and a cleanup set comes in, running or weight lifting is not going to help you- only your paddling endurance will help.... You'll find that it will help your mind too, you'll have more confidence.

    If you really want a work out , start bench pressing.... Come down to belmar, nj and we will show you how it's done

    #belmarbenchoffs
    Last edited by walkingonh2o; Jan 29, 2014 at 03:24 AM.