Big Wave Riders

Have you ever watched any big swell surfing movies and wondered how they manage to do what they do?

Watching those surfers go at it gives me a great thankfulness for how fit and strong they are as surfers. What better model to follow, than that of our big breaker heroes...

and who other than  Laird Hamilton to position some ability benchmarks for ourselves to follow...


So what does this super  surfing myth do to subordination in mold for surfing?

Check it out...

Laird does vertical capacity drills workouts as well as extra cardio such as bike riding and stand-up blades boarding.
For his capacity workouts, Laird preferences to alternate strength groups (eg upper consistency / lower substance or push / pull) to minimise residue time between sets and maximise the cardio motion of the workout.
Laird also preferences to do exercises that utility his mettle muscles as plenty as possible, and trial to subordination clear of exercise machines that isolate strength groups.
His workouts include exercises with an emphasis on lunges, presses, squats and lifts
Laird also preferences to vary his workouts on a usual base to ensure he is continually challenging himself.


Does all this sound  familiar?

That's because Total Surfing Fitness applies all these surf specific drills precept to it's workouts.

Isn't it time you took a leaf out of Laird's book...

Isn't it approx time you stopped configuration excuses, and started to get in patterns for surfing.

All you need is a pair of dumbbells and a balance ball, and you tins start on the surf specific workouts today!

Some Core Stability tests

 

Today I am just showing you a simple core stability test you can try at home.

 

This is a functional movement test that many professional strength and conditioning coaches use on their athletes before starting a new exercise program.

 

To pass the test you need to be able to complete the movement 3 times in succession without your arm or leg touching the ground.

 

1. Start on all fours and then lift one knee and the hand on the same side of your body (it is harder than it looks).

 

 

2. Now extend your arm and leg and then bring them back and touch your elbow to your knee.

 

3. Repeat this movement 3 times in succession without your arm or leg touching the ground.

 

 

If you can pass the test, you more than likely have a good level of core stability and control.

 

If you fail, you need to start doing some functional core exercises to improve your stability and core control.

 

Remember, core stability is important for surfing (and any sport for that matter) as well as for injury prevention (especially back injuries). 

 

Hope this test has been helpful!

 

See you in the surf soon,

 

STOP DOING CRUNCHES

Just a quick question for you...

Are you still doing sit-ups and crunches to improve your core strength?

If you are, you need to stop now! Doing hundreds of crunches is not only boring, it's bad for your lower back health. The primary function of the lower back area is stability, not spinal flexion!

Most high level strength & conditioning coaches have phased out the use of crunches mainly due to the research of one of the world's leading lower back experts Dr Stuart McGill, whose research has proven the dangers of doing sit-ups and crunches.

But don't sweat! There are still tonnes of core exercises that will help build your core strength without the risk of injury.

Check out wher you can get this. Just

Copy then Paste to your Browser:

 http://kaandy0756.fitadvice.hop.clickbank.net/

See you with ripped abs in the surf soon!

Today I am going to give you some balance exercises to try

Surfing is a sport which obviously requires a high level of balance due to the nature of the unstable surface (waves) that you surf on.

In order to improve your balance and in turn your surfing ability, there are a number of simple exercises which can further develop your balance.

These exercises train the muscles which are responsible for your balancing ability, which includes your core muscles (abs and lower back) and also the muscles through your hips.

To do these exercises you will need a stability (exercise) ball. Make sure you have
enough room so you are not going to fall off onto anything.

1. Stability Ball Balance - Kneel on the ball with your hands out to the sides for balance. Try and stay on the ball for 30 seconds without falling off. To get up, balance on your hands and knees and then remove one hand at a time from the ball.
If balancing on your knees is too easy, try balancing on one knee and one foot, or
closing your eyes. 

2. Stability Ball Balance Circles - Kneel on the ball and hold an object that weighs 3-5 kgs (eg medicine ball, weight plate). Hold the ball out at arms length and rotate it in big circles whilst maintaining your balance. Do this for 30 seconds.

3. Balance Throw & Catch - Kneel on the stability ball and throw a basketball or medicine ball against a wall so you catch it on the rebound. Test yourself by throwing it at different angles.

Balance Board Exercises

Squat Holds - If you have a balance board, try squat holds. To do these, stand on the balance board with feet slightly wider than shoulder width apart, then squat down and hold with your thighs parallel to the ground for 5 seconds. Stand back up and repeat for 10 reps. This will help your balance and leg strength.

Balance is only one fitness component that is important in your overall fitness for surfing. For the complete strength and conditioning program for Surfers, get a copy of Total Surfing Fitness...


Go and look here;    http://kaandy0756.fitadvice.hop.clickbank.net/

Surfing Fitness

Step 5 – Improve your balance and lower body strength & power

Balance is very important for surfers to help stop you from wiping out. Most surfers however, do not do any balance training. It is very easy to improve your balance using some simple training methods that use very little equipment.

Surfing also requires a lot of lower body strength and power.

Strong legs will mean that you can do powerful manoeuvres. You won't have an increased risk of injury. This doesn’t mean hitting the gym to do more leg curls and leg extensions. What you need to be doing is lower body functional training exercises – both hip and knee dominant, both single leg and double leg, and both stable and unstable exercises.

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Step 3 – Increase your upper body endurance,  power and Strength

You need to do functional training to improve all of the above (endurance, strength and power), otherwise you are missing part of the

equation.

You need muscle endurance in your arms, back and shoulders so you can keep up the paddling hard throughout your entire surf session.

You need strength and power in your chest and arms so that you can pop-up fast (even when you are getting tired).

In addition you need to have the strength and power in your shoulders and back for the short bursts of paddle power you need to paddle into each wave.

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Step 4 – Improve your mobility,rotation and flexibility

Most surfers are aware of the need for good flexibility, but what most don’t understand is the missing piece of the equation – mobility.

Flexibility is the passive range of motion as achieved through static stretching. This is important for overly active muscles, but it does not mean the surrounding joints are stable and prepared for dynamic movements.

Often an increase in passive flexibility is an injury waiting to happen. What surfers need more than passive flexibility, is mobility. Mobility refers to the ability to move your joints into flexible positions, but also have the joint stable whilst in those positions. Mobility can be increased through specific mobility drills which are generally incorporated into your dynamic warm-up. The dynamic warm up is not static, its about moving, rotating and Flexing.

More about this in a couple of days. Otherwise clck on the link provided.

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First Steps to getting it right.

Ive Been Surfing for 45 yrs.

Here's some tips I'll update and add to every couple of days.

Step 1 – Increase your paddle fitness through energy system development

Surfing uses a combination of both your aerobic energy system (with oxygen) and your anaerobic energy system (without oxygen). In order to improve your cardiovascular fitness for surfing, you need to improve both of these energy systems simultaneously.

Doing hours of running along the beach is just not going to cut it. What you need to be doing is interval training using surf specific interval periods, and certain types of exercises which will boost both your paddle fitness and improve your overall surf conditioning.

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Step 2 – Improve your core stability, strength and rotary power

If you think that cranking out 100 crunches every morning is going to give you the core strength you need for optimum surfing, you couldn’t be further from the truth.

First of all you need to be working on your core stability, which is using your core muscles to stabilise your torso when there are other forces acting against you. The basics of this are bridge or plank type exercises, but there are many more advanced exercises you need to master before you have excellent core stability.

You will also need to develop your core strength and rotary power. Rotary power can betrained using very specific functional exercises and is an important factor in mastering powerful turns.

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Surfing Fitness