Sorry not sharks but a question regarding surf fitness and weights.

So i have picked up my Cardio fitness thankfully and having lost a reasonable amount of weight, i'm now thinking back along the lines of weights to build strength. For me most of my fitness was a more for safety in the water and i only surf for fun and i'm no pro, but these days find rash driving me in more than tied mussels.

My question is do any of you actually do specific weight training for strength to help your surfing I'm more talking shoulders, maybe some core muscle groups, and legs

If so how often, and has it made any real difference to the average surfer? I agree if your super good it will make a big difference but talking and a basic level

But you dont want to put on weight again, do you?

Cycle hills & swim laps... Builds both strengh and stamina...

Redtube and make sure you alternate hands or you'll get lopsided.

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GPA said...
Cycle hills & swim laps... Builds both strengh and stamina...

+1 swimming is the best tbh for surfing.

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smicko said...
Redtube and make sure you alternate hands or you'll get lopsided.

Start paddling in circles...

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doggie said...

GPA said...
Cycle hills & swim laps... Builds both strengh and stamina...

+1 swimming is the best tbh for surfing.

+ 2

I'll add that if you're going to start lifting weights, make sure you take plenty of time to stretch too, so you don't sacrafice flexability.

I find the best way to get surf fitness is to surf more.

Lots of circle paddle work there

Im not talking building huge muscles and im not even talking for looks. Im talking shear strength and power. That's all

I really feel surf fit now. As i said i have dropped over 18 kilos now in total. (my new board to paddle easy and as i was heavy is now maybe a bit big)

But thanks for the redtube suggestion. Problem is that wont help with endurance training now will it..

SO no one does weights

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moohan said...

doggie said...

GPA said...
Cycle hills & swim laps... Builds both strengh and stamina...

+1 swimming is the best tbh for surfing.

+ 2

I'll add that if you're going to start lifting weights, make sure you take plenty of time to stretch too, so you don't sacrafice flexability.

Yeah i need to make more time to stretch.. Thanks for the reminder

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riverider said...
I find the best way to get surf fitness is to surf more.

+1

Ultimate workout

Hi JB,

As I get older I have started to do more workouts to keep the weight off and to keep up with my grom's, swimming is one of the best exercise for surfing and I swim a couple of times a week in a squad.

I also do 2-3 sessions a week of either body weight exercise or kettle bells. If you have a smart phone down "load you are your own gym" app this has body weight programs from beginner to supper advanced to get you going. I tend to mix up BW and KB's into a high intensity ( for me) weight session that's also cardio so kills two birds with one stone.

A simple routine is to do as many rounds as possible in 20 mins of the following
5x pull ups
10x pushups
15x dips
20x squats

Rest as required keep the tempo up and try and beat the number of rounds done each week

You won't pack on weight or muscle mass unless you want to, that's a myth....

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jbshack said...

SO no one does weights

Jb, I used to be right into weights as a younger man - the thing I found was that as I was training hard, the muscle fatigue and DOMS [delayed onset muscle soreness] used to stuff up my next surfing session - whether arms, chest or legs.

Personally, I don't believe modest weights [to prevent soreness] will give you the same gains as swimming laps and cycling hills...

FWIW, I recently got back into swimming once a week over the last 10 weeks or so - started with a slow 1km, then built up to 2km. Not going fast... just churning out the distance with strong deliberate strokes, and I have definitely noticed the improvement to my surf paddling... both short sprint bursts and overall time in the water...

JB

Have a look at "Surf Fitness" by Lee Stanbury, got lots of programs for surf fitness, most of it swimming, riding, flexibility and resistance training with either light free weights, resistance bands etc.

A combination of cardio, stretching and resistance works wonders, but the best single discipline for me was Ju Jitsu. It developed core strength and core mobility like 25 years of other martial arts never did. i.e. I could do a 1000 punches, a 1000 kicks and a 1000 blocks, etc per session, but I couldn't do 10 rolls on the floor.
I started Ju Jitsu in my mid forties, and I never surfed as well or as confidently.I got better takeoffs than I ever had earlier.
I still done combinations of cardio etc, but the addition of breakfalls and floor work brought a whole new dimension.

Wish I could still do it.

swimming is great especially if you happen to snap a leg rope.similar action to paddling i guess.

an honest thanks from me for a non shark topic. Prob get red thumbed but kite surfing is a fun gym work out in the ocean and still on a surfboard

The stronger you are, the better you will be at surfing. I lift weights, but for more of a general strength building goal, rather than specifically for surfing, but it's certainly helped my surfing.

Also, you're not going to get "big and bulky" just doing weights unless you also start increasing your food intake a lot, so eat at normal levels if you're not interested in bulking up

I find yoga is a good form of training. You can pick up a cd on amazon cheap and do it at home for next to nothing. Skateboarding in the park or bowl I find to be a useful training tool although most of the time in summer you tend to have more fun skating than surfing. I find after skating for a while then surfing I tend to make sure I make my turns and surf through monuvers better. Its also a good cardio workout. I have done heaps of wieghts in the past but the muscle soreness was a problem for me.

I reckon surfing well uses most of the major muscle groups so as long as what ever you are doing gives them all a buzz thats the way to go. Isolating muscle groups with weights might not be the best way to get flexible.

Surfing more teaches your body to get used to the motions and thus makes you surf better IMO. (muscle memory?).

Combine surfing and a good general workout with a good diet and you will see results straight away!

I have a circuit that i try and get through 2-3 times a week that goes head to toe during the workout including core etc.. heaviest weights are 5kg dumbells and trust me you will be stuffed if you get through it twice but to date have not had any niggling injuries in about a year of doing it and feel fitter in the water than ever.

I try and do Yoga once a week as well and a bit of boxing with a mate for fun, full contact to keep you on your toes ha ha.

Swimming and surfing lots are good but are not the best for your rotator cuffs. So include rc exercises. Whatever training you do make sure it is explosive and functional. You can google these. Any type of good exercises as mentioned are better than none. Lard Hamilton has some good youtube workouts.

Thanks for all the replies.

I do a far bit of exercise already. A typical week is
Monday normally i try and surf or its a in between day. rest maybe,
Tuesday jog about 6.5 kms whilst Daughter at dance. (this year that will be Monday i think)
Wed do light weights (group PT) in morning and Wed night a cardio class.
Thursday morning running group class (about 7 plus km) than box Thursday night.
Friday rest
Sat maybe a morning cardio class (group)
Sun morning outdoor boot camp class.

Than surf if i can as often as possible. Maybe twice if i can.

Eating right and the weight has dropped of. But was thinking maybe only one day a week of heavier work for shoulders and or legs? Training for general surf fitness but also building up to Tough Mudder next Oct

I think a bit more muscle would help. I was just curious if anyone actually does weights for surfing gain so thanks for the replies.

I did enjoy swimming but figure i may as well surf than swim. I do also skate, bike ride and SUP with kids so fairly active.

Ive dropped 23kg over a year and surfing quite well, the weight drop and improvement in surf fitness is good diet and the only exercise I do besides surfing itself is riding aaaaaaaaa.......Sup. Some may scoff and cruelly slay me with the red thumbs, but ask any chiropractor that surfs what the benefits are, truth is I don't have bad surfs anymore. And the Sup is the natural enemy of the Mal rider, that's gotta be worth more greens than reds.

Check out this guy, he has some great stuff.
surfstrengthcoach.com

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crustt said...
Ive dropped 23kg over a year and surfing quite well, the weight drop and improvement in surf fitness is good diet and the only exercise I do besides surfing itself is riding aaaaaaaaa.......Sup. Some may scoff and cruelly slay me with the red thumbs, but ask any chiropractor that surfs what the benefits are, truth is I don't have bad surfs anymore. And the Sup is the natural enemy of the Mal rider, that's gotta be worth more greens than reds.

As much as I want too argue with you, I wont and you are right

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crustt said...
but ask any chiropractor that surfs what the benefits are

What do they say? Mine doesn't surf

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akhawk said...
Check out this guy, he has some great stuff.
surfstrengthcoach.com

I liked that. In Fact he talked a magic word for over 40's. Be more injury resistant

I think that work out will be great. Just to add it in somewhere

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surferstu said...

crustt said...
but ask any chiropractor that surfs what the benefits are

What do they say? Mine doesn't surf

Mine does and he can tell when i have been surfing more than not. My back stays more flexible and i have a lot less issues when i surf 3 times a week..

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jbshack said...

surferstu said...

crustt said...
but ask any chiropractor that surfs what the benefits are

What do they say? Mine doesn't surf

Mine does and he can tell when i have been surfing more than not. My back stays more flexible and i have a lot less issues when i surf 3 times a week..

Interesting..I was under the impression more surfing meant more back trouble. Will ask mine next time.

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surferstu said...

jbshack said...

surferstu said...

crustt said...
but ask any chiropractor that surfs what the benefits are

What do they say? Mine doesn't surf

Mine does and he can tell when i have been surfing more than not. My back stays more flexible and i have a lot less issues when i surf 3 times a week..

Interesting..I was under the impression more surfing meant more back trouble. Will ask mine next time.

My back issue is that i broke my lower back and coxicks when very young so the muscle group for me goes into over drive around my lower back, throwing out my shoulder and between ribs region. Surfing keeps it rotating and flexible i guess. My wife however says he is just lying for me to give me an excuse to get out in the water

Mine is at Sterling Health in Karrinyup.

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surferstu said...

jbshack said...

surferstu said...

crustt said...
but ask any chiropractor that surfs what the benefits are

What do they say? Mine doesn't surf

Mine does and he can tell when i have been surfing more than not. My back stays more flexible and i have a lot less issues when i surf 3 times a week..

Interesting..I was under the impression more surfing meant more back trouble. Will ask mine next time.

Mals hurt my back alot, so much that I sold mine. Shorties I have no problem with my back at all. I have had back ops and since that I can only ride shortboards.