Last week we introduced you to our 6 week training program to improve your surfing fitness. Now we are into the second week. The warm up stays the same while we raise the bar a little regarding the level of exercises.
Warm-up
We recommend to warm-up/mobilise before every surf and training session. Maybe you have already a warm-up routine that you feel comfortable and well prepared with. If that’s not the case we recommend the mobility (range of motion) exercise shown below as it includes all surf related muscle groups and represents a great routine.
https://www.youtube.com/watch?v=VL1UzAe-_aA
This material is part of a whole mobility program created by Benjamin Heizmann
We advise to do this routine prior to and after each training. So every day is meant to have this pattern:
Mobility – Training – Mobility
Additionally you should do 5 take-offs at the end of your mobility exercise. Perform the take-off the way you learned it and focus rather on the right technique than on speed.
Exercises
All exercises will include a description and depending on the type of exercise number of repetitions or amount of time and sets as well as the break time in between sets.
Example 1: Push-up 3 x 10 + 30 sec = 3 sets of 10 repetitions per set + 30 sec breaks
Example 2: Plank 2 x 30 sec + 25 sec = 2 sets of holding the plank position for 30 seconds each set and have 25 sec breaks in between the sets
Example 3: Bike ride Intensity: Low – Medium – High
Low = Breathing slightly faster
Medium = Sweating, out of breath
High = Full speed and intensity
Many exercises are displayed with different degrees of difficulty. Try the one that you think is right for you at first set and adjust for the second one if necessary.
Tools
This program is meant to be done anywhere you like. This is why we tried to reduce the number of training tools to a minimum.
Matt
Gymnastic ball
Bosu ball or similar (A towel folded a few times works as well as long as we create an unstable surface)
Time
Here is week 2 of 6. We put out the exercises for each following week every Saturday.
You should allow 20-30 minutes per training day.
Week 2
Day 1
1. Mobility + 5 Take-offs
2. Running or fast walking: 20 min with low - medium intensity
3. Mobility + 5 Take-offs
Day 2 Rest
Day 3
1. Mobility + 5 Take-offs
2. One-leg stance on bosu ball (or similar)
→ 3 x 40 sec per leg
→ Description: Standing knee slightly bent and keeping hips in line
→ More difficult: Throw and catch a tennis ball or close your eyes
3. Classic push-ups with narrow hand placement leaning on table
→ Description: Ensure your core is engaged and you are not arching through your back (neutral position). Elbows are never completely straight. Chest is open.
→ 3 x till exhaustion or maximum 20 reps and 45 sec breaks
→ More difficult: Hands on floor (medium) or hands on floor + toes on couch (high)
4. Mobility + 5 Take-offs
Day 4 Rest
Day 5
1. Mobility + 5 Take-offs
2. Lunges forward with front leg on bosu ball (or similar)
→ Description: Parallel stance feet hip-distance apart, step forward with one leg, aim for centre of the ball, front knee does not reach over toes, push back from front leg into parallel stance
→ 3 x till exhaustion or maximum 30 reps (15 per leg per set) and no breaks
3. Side lunges with bent leg on bosu ball (or similar)
→ Description: Parallel stance feet hip-distance apart, step sideways with one leg, aim for centre of the ball, front knee does not reach over toes, weight over heels, push back from side leg into parallel stance
→ 3 x till exhaustion or maximum 30 reps (15 per leg per set) and no breaks
4. Mountain climbers → 3 x 45 sec or till exhaustion and 1 min breaks
→ Description: Ensure your core is engaged and you are not arching through your back (neutral position). Elbows are never completely straight. Chest is open. Curl alternating knee to chest at a fast pace.
5. Upper body rotation with gym ball
→ 2 x 20 reps and 45 sec breaks
→ Description: Stand slightly wider than shoulder width, knees slightly bent, holding gym ball with straight arms at chest level, engage core, rotate alternating to left the left and right till end range and hold for one second, start slow and increase pace
6. Mobility + 5 Take-offs
