surf trip training

Really this is probably the best advice... Seriously!!!

Just start paddling!!! You can do as many other things , but nothing matches the real thing...


#therealthingunbelmarnj

 

Rowing machine....anything that makes you sweat really....eat steaks and chicken.

 

Steroids . .

 

What kind of individual trains to go surfing? JUST GO SURF! Sound familiar braddahs???

Anywayz...now that people are taking these types of threads seriously (which I'm very happy to see since mine weren't a year ago), I've got a few thoughts in addition to the many great points put up my several posters. fins369, that was one of the best posts I've seen on this board.

I may be repeating some of what others said on here but my focuses are: 1) 6.5 days a week of diet perfection with one cheat meal weekly; 2) flexibility and core training; 3) low to no impact training no matter what implement; 4) pushing anaerobic and aerobic capacity during all workouts via interval style; 5) hydration round the clock.

Specificity is so key with anything athletic. fins369 talked about simulating the environment you'll be in at these vacation breaks, if not exceeding their intensity during your pre-training. I always like to go to battle knowing that I've prepared myself to sustain a stronger onslaught of external forces than I will face that day.

One thing I've started recently is working on getting to my feet when tired. I've done this at the end of weight circuits. Mock paddle on the gym floor then push to feet and make sure I'm front-weighted with proper spacing in stance (skating narrows it). Think about it - do you want your movement to your feet to be sloppy and insufficient when you've just paddled your hardest through sets out back or into a big wave that's harder to get into? No way. That's asking to get shott from the lip.

Without stressing your body from over-training, if your weakest link (whether it be form or imbalanced strength or what have you) is buffered over time to not be so weak, your outcomes in bouts and instances of high physicality and challenge will be more desirable.

Keep this thread going. It's on point.

 

Great points all around. Except for "sugar breaks down muscle". Sugar isn't exactly our best friend, but it's not catabolic, bro. If anything, sugar spikes insulin which deposits nutrients in the muscle = anabolism. The only thing that "breaks down" muscle is caloric restriction and/or stress hormones. Sugar is a macronutrient and an energy substrate. The body does not rid itself of fuel sources when presented with them; it either uses them at the time for energy or stores them as muscle or fat.

Legs for days is right. My lower half has never been bad and actually been an asset over the years. However, living on the Carver and pumping the daylights out of that uphill endlessly has transformed my legs and hips like crazy. Strength, balance, endurance, you name it.

The legs are your biggest muscle group and loading them with any type of resistance will give you a very favorable endogenous hormonal response. Both in testosterone and growth hormone.

 

For those who have mentioned breath holding / underwater training, what do you do exactly? I'd like to work this into my routine.

 

i like to put a pair of flippers on & dolphin kick the length of the pool (about 25m). when i get to the end, i'll surface, grab a couple breaths, then i'll head back to the other end of the pool on the surface, dolphin kicking on my back. rest & repeat. as i get used to doing that, i start trying to do a full lap, 50m, underwater.

 

Thanks for clearing that up Dr. Spicoli....

I'm more apt to avoid the sugar though with the thought in my mind that its breaking down my muscle instead of an insulin spike, or energy substrate or anabolism etc...

Yes.... just go surf probably is the best training but I think a good percent of guys going on trips are mostly weekend warriors (at best).

Wouldn't worry too much about getting too big or putting on too much muscle. If you are only training for a month or so ahead of time you probably aren't going to turn into the Hulk. Over time its possible and yes it probably would hinder your flexibility. From my point of view it always seems as if the big "stacked" guys are always the most uncoordinated and have yet to see any bodybuilders killing it in the lineup.

Flexibility really is a major factor if not the most important along with stamina and/or endurance. If you are flexible not only will surfing benefit from it but it also really decreases the chance of an injury. You really want to be nice and loose when bouncing off reefs....

 

I just downloaded Surffit with taylor knox, also this:

http://www.surfline.com/community/whoknows/whoknows.cfm?id=1169

 

Lite beer and lite cigs...that's how i prep for a surf trip.

 

I'm jealous - was just in Panama last year. Bocas, though, not Santa Catalina. In retrospect, Catalina would have been better for pure surf that time of year, but can't beat Bocas for fun, lots of fun. Great advice on here from everyone. It sucks to spend all that time and money to go somewhere in the winter and then be dead after a two hour session because you haven't been surfing regularly. It's way more fun when you're in shape when you get there. Eating well and exercising man. Goes a long way. I have to put my 2 cents in for one thing - it makes me cringe when people say to lift light weights with tons of reps. Don't do this. It's a waste of time - it doesn't make you leaner, doesn't make you stronger. Spend that time paddling, swimming running, sexing, hell even becoming of those super awesome crossfit guys then posting about how awesome and hard it is all over facebook. Anything. You'd achieve more in half the time. Whatever cardio you like is good to lose overall body mass. Lifting 5 lbs a hundred times doesn't make you toned. If you're gonna lift, it should be intended to make you stronger. Getting toned is a result of low overall body fat, that's it. You can't tone your arms and shoulders, you have to lose body fat everywhere. If you eat like me, tighten up that diet before your trip, I'm confident that helped my surf stamina a lot last time. I've dealt with a similar schedule to you and know it's impossible to paddle every day, but even if you can swing a few extra long paddle sessions the two weeks before your trip you'll notice a difference when you get there.

 

Breath in and after a couple minutes, exhale. not hard really.

 

Heads up swimming. Follows the position your are on a surfboard - I toss a few laps in doing this, and it takes it's toll. xswimforsurfers.com/swim-workouts-surfing/

I hate to say it, Laird has some pretty cool, but difficult exercises on you tube. Those Russian dead lifts or whatever when you go from flat on your back to standing while holding a dumb bell over your head works everything. Also Gabby's 12 foot pool dumb bell lifts - crazy.

Search "blame it on Laird" on you tube.

 

Any breathing exercise should be done with caution. Pranayama should be learned from a certified yoga instructor. It has great benefits as explained above. In-water breathing regimens require even more caution: Does the story of Jay Moriarity (Chasing Mavs) ring any bells? That being said, here are two breathing drills:

1. Alternate breathing - breathe to the left, stroke, stroke, breathe to the right, stroke stroke. Then instead of breathing every other stroke, go for 5 or 7 stroke intervals between breaths, for a hundred or two hundred yards till you are shot, then do some breast stroke to recover, then amp it up again. After a few days you will get better at longer intervals.

2. Do ten strokes above water, then five below x eight reps. Do these after a warm up of 500 yards to 1000 yards so your lungs are ready. This kind of simulates duck diving through an eight wave set.

 

Uh, hey guys, we're talking about getting in shape to go on a trip to Panama. He's not spending a week at Cortes Bank. In all seriousness, do some cardio 3X a week for 20+ mins and mix in resistance training 3X a week. Eat right, sleep right, stretch before bed every other night, and surf whenever you get the chance. Resistance training can also include vinyasa yoga...trust me, if you've never done it before, you will be sore the day afterwards. All the swimming advice is fine too, if you have access to a pool. Most folks don't, so you'll need to find something else to do. Plus, get psyched to go...watch surf vids online, read-up on the location you're traveling to, and map out the spots you wanna hit.

My serious 2c.

 

^^^Word^^^ Someone asked about specifics. A little nug after a session will expand your lungs as well.

 

I simply swim one length under water and finish the lap with a slow crawl. I do this 3 times at the end of the workout after catching my breath. I think it helps to know that feeling of running out of air and it extends endurance. You may be able to go more or less far at first but will improve.

 

variation in your swim workout is important...if you have any background in swimming, the more fly you can do, the better, it's hard - i'd use it to train in 25y/m pools for open water races.

capacity work (the longer stuff with moderate to anaerobic threshold) is important as it is the base of what you can do and how you economize intense work, glycogen, mitochondria, lactic acid, etc...but seeing as catching waves also relies heavily on anaerobic power you need to do short intense bouts of work with both short and long rest.

also, because of what i just detailed above i personally believe (especially with the older you are/get) flexibility, core strength, and balance is just as, if not more important that aerobic fitness (but again, your aerobic fitness determines a lot of that as well). you just to find the right balance of what is good for you - and never stop mixing it up...there's no way to lose motivation faster (and lose physical results faster) than to fall in to the rut of exercise routine...it easily becomes a job then.

good luck.

 

that's why I practice what you preach, RevDogg. Can I get an Amen?