hey guys, Iv recently brought a 6 foot shorty although abit wider then normal i believe because im still learning. Im living on the gold coast and been out a few times now :)

I seem to be sweet when i get on a good wave however my surfing fitness lets me down big time. Especially when i get caught between breaks.

Im abit of a weight lifter dont do alot of cardio (which i think ill start doing) But im just wondering what you fellas do to assist in surfing endurance (for the paddling)

I have noticed improvements but really want to get alot fitter so i can progress faster! cheers!

G'day,

I used to lift weights and packed on the kilos... got to a point where it definately affected my surfing. Not just the added bulk, but the 'day after' muscle fatigue from a good weights session...

Cardio training is definately part of it... Paddling technique and your position on the board is a BIGGER part of it.

I'm plenty of kgs over weight and on the wrong side of 40yo but still get my fair share of waves because I can paddle well and know where to position myself in the break relative to the oncoming wave...

One thing that helps is lap swimming. It develops repetitive strength and muscle endurance in the areas you need it. Note that paddling for a wave and swimming (well) are very different - but use the same set of muscles...

Swimming's also a good loosener after all the weights

try this. lots of free programs too. thanks to clayton Beatty.

www.totalsurfingfitness.com

I'll give you the best advise of all..............

surf, surf, surf and surf!!!

Small, big, choppy, crap, clean, doesnt matter. Just get in the water!!!

After your weights, do 30 mins on a cross trainer (the cross country skiing action) machine.

Build up each day to a higher level of heart rate. WIll definitely improve your cardio fitness level in a short space of time which will make it heaps easier.

Surf, surf , surf like they said above. Nothing better than exercising those muscles that are pretty much surf paddle specific. That will stop the fatigue in your shoulders back and neck and the cardio in the gym will help your fitness level.

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synsies1000 said...

try this. lots of free programs too. thanks to clayton Beatty.

www.totalsurfingfitness.com

yeah, i can recommend these programs
but it also requires cardio - swimming, walk, run, bike, surf

if you learn to paddle properly you can cheat a bit on the fitness...
virgin mary with knees.....touching and together, i am always amazed how many people don't do this
ballerina on the toes.... pointed
downing schooners..(sorry pots in QLD) ,with your arms ie bend your elbow(slightly) when paddling transfers the load to your back ,shoulder and neck muscles
vary your back postion from arch to flat when either one gets a bit tired
or the best advice if you are in QLD is to get a few lessons in paddling from the clubbie jamie mitchell 8 x oahu to molokai winner
http://jamie-mitchell.com/
no-one can touch this guy!!

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synsies1000 said...

try this. lots of free programs too. thanks to clayton Beatty.

www.totalsurfingfitness.com

Can anyone else recomend this? I have been surfing for 16 years now (28 y.o.) but work away so just need to maintain fitness whilst not surfing and have been looking for something like this for a while. Are any of these programs still applicable to me? Just sounds a bit like its geared up for beginners/intermediates to progress.

The only fitness I ever did was push ups , sit ups and a little running and swimming .

Another key factor for body/muscle performance is that its important to spend time before you hit the water stretching , loosening up . Go for a little run and get the blood flowing . You will definatly be able to surf for longer and feel all warmed up and your reflexes will be sharp as soon as you hit the water.
If you plan on surfing later that day or the following day always stretch after as well.

I find that there aren't really any exercises that can get you surf fit. The guy who surfs day in day out, fat, sloppy, onshore, offshore, big, small, will cut rings around any gym rat. Swimming would help but a lot has to be said for the efficiency of you paddling. A lot of it is technique. just get in the water... even if it looks cold and rank.

edit: one of these day i will learn to construct a sentence.

I work on a ship for at least a month at a time and (ironically) can't get into the water so looking for next best thing I guess.

want some advice from an old salt....I'm 60 and have been surfing for 50 years...I have literally tried everything...gym...martial arts etc etc...it's really simple...swim laps...ride a bike..do yoga...I can still give the grommies the ****s....oh and I almost forgot...surf heaps!!...you will be able to use my catch cry..."cheer up, I'll be leaving soon!"

Skateboards provided good cardio. An hour of skating knocks the stuffing out of ya. It also keeps you in that board riding mode. In company with a half a dozen cold beers gives the arms a good workout to.

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DJMWA said...

I work on a ship for at least a month at a time and (ironically) can't get into the water so looking for next best thing I guess.

balanced diet, no alcohol, bike riding, yoga, strength training.
That should cover the down time

My 2 cents, apart from basic health and fitness there's not much you can do to get specifically stronger for surfing, or any sport for that matter.

Surfing is more about technique and timing and acquired skill. Good surfers avoid big paddle outs and don't have to chase down waves and avoid getting caught on the inside etc etc etc.

For most sports the most important kind of fitness is "match" fitness where you just do the sport a heap and get all the muscles well tuned for doing that sport. Even when conditions are not so good I am very big on staying out for that extra hour for the fitness training aspect of the sport.

Definitely find an alternative sport or exercise you like to do so that you can keep fit for those times when you can't get to the surf. I ride my bike to work and have a heap of yoga/pilates exercises to do.

Pushups are probably the best all-round exercise for going. Push ups from the knees are particularly good if you can't do proper ones, or if you want to do high repetitions for endurance training.

thanks heaps for the replys guys!! some real good info out there!

Im definatley going to take up some lap swimming and jogging ect.

I must admit its fustrating when i catch a few good waves, then get stuck getting hammered by waves and cant get back out! I think i need to learn a bit more on timing and judging the best place to paddle out.

Thanks again for info guys, im hoping with some training and alot of paddling i will get more surf fit and start catching more waves soon! :)

You might be trying to milk to much out of the wave and going to far in. If you flick off when the waves nearly buggered but still green you should be able to paddle back out without to much white water as long as the next waves in the set aren,t to much bigger

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arkgee said...

want some advice from an old salt....I'm 60 and have been surfing for 50 years...I have literally tried everything...gym...martial arts etc etc...it's really simple...swim laps...ride a bike..do yoga...I can still give the grommies the ****s....oh and I almost forgot...surf heaps!!...you will be able to use my catch cry..."cheer up, I'll be leaving soon!"

Have you set a date??
The grommies want to know

All comes down to technique me thinks aye. Keep your strokes rhythmic and timed mate. Flailing like a chicken is just going to waste energy. What your trying to use is your aerobic system so you don't tire out and not your ATP-PCr system (fast twitch that gives you 'jelly arms').

Also what I've realise is be selective. Don't go chasing everything and really be smart on when you use your energy ta paddle for a wave, hold position or anything in general. Let the other bloke take the next wave cos a good one'll come through and you'll be ready (besides, if its up at scarbs/ trigg, it probly was a closeout )

Surfing is the best fitness overall. Lately I've had a few weeks off and have surfed two to three times a day. Nothing gets you fitter for surfing in my opinion than surfing all day. Paddle hard.

My advice is when I can't surf anymore I generally do 200 hard paddles (100 each arm) across the beach at close to full wave catching power, maybe doing lighter ones every so often (maybe 10 on, 10 medium, 20 on, 20 medium, etc). Then when thats done paddle hard 'til you catch your wave in. That seems to ensure you go in with a strong back.

Have you considered some type of paddling? I paddle dragon boats but perhaps kayaking or some other form of water based activity.

Keep it up mate, the guys on here are right, technique is important too. But Paddling like a machine is good too!

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Geoffro said...
technique is important too. But Paddling like a machine is good too!

Definitely.
I always had good technique but would have waves stolen all the time. I'd see these beasts just paddle into anything at speed and was always so jealous. My job requires me to be fit and my level have fitness this year has skyrocketed compared to where it use to be. Now I'm getting so many more waves and quite often I appear to be the strongest paddler/surfer in the water sometimes...which had always been a goal of mine.

All it took was good cardio and lactic threshold...both brought on by my work and most importantly...a crap load of time spend in the water.

give up the gym, you don't need bulky arms or legs in fact it is counter productive as it creates short fibre muscle. as suggested by others get out there and swim,surf or even buy a sup, these are a great workout machine and will save you $$$$ in gym fees

I would estimate that at the moment I am surfing about 25% of what I used to. Pretty much only when its good. I would also say that I am feeling great in the water and like I surfed yesterday every time I surf now, maybe even better than ever before.

Gym's are for looking in mirrors and at chicks not for surfing.

Ocean Paddling is where it's at for fitness when the waves are not great. Doesn't matter what you paddle, Ocean SUP, Ocean or Surf Ski, Outrigger Canoe etc etc. Paddling these things especially in Downwind conditions is the best training for surfing I have ever done. You get strength, cardio, endurance, flexibility and best of all you learn to read the ocean like you never have before. Best bit is you are still on the ocean! It's not just long distance, it's basically a series of sprints every paddle as you try to catch ocean swell or wind bumps. It's a real buzz as well.

In rippy conditions I am paddling past people every surf now, instead of ruining your day it actually feels good.

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micksmith said...

give up the gym, you don't need bulky arms or legs in fact it is counter productive as it creates short fibre muscle. as suggested by others get out there and swim,surf or even buy a sup, these are a great workout machine and will save you $$$$ in gym fees

Yea, go buy a SUP

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micksmith said...

give up the gym, you don't need bulky arms or legs in fact it is counter productive as it creates short fibre muscle. as suggested by others get out there and swim,surf or even buy a sup, these are a great workout machine and will save you $$$$ in gym fees

Not exactly.
Weight based workouts are a great way to build up your lactic threshold which is critical when you're having very long sessions in the water.

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subasurf said...

micksmith said...

give up the gym, you don't need bulky arms or legs in fact it is counter productive as it creates short fibre muscle. as suggested by others get out there and swim,surf or even buy a sup, these are a great workout machine and will save you $$$$ in gym fees

Not exactly.
Weight based workouts are a great way to build up your lactic threshold which is critical when you're having very long sessions in the water.

yes exactly
yes you can use weights, but this is not the best or only way to increase endurance and I'm pretty sure it was endurance menox was after. Paddling as cmc and I said, is definately the best way to achieve this.

ofcourse, but getting in the water isn't always possible. Light weights, high intensity, many reps for extended periods or time are the next best thing inn my opinion. So long as you're targetting the appropriate muscle groups ofcourse.

just thought id give an update, had a really good week surfing with the nice swell that has hit the gold coast.

I have noticed a big improvement in the surf fitness. Still struggle when i get caught on the inside but i have improved alot!

Im still regularly weight lifting, but i have found the paddeling does help me loosen up which is awesome.

Id love to take up kayaking but budget and space (live in an appartment) hinders me lol!

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subasurf said...

So long as you're targetting the appropriate muscle groups ofcourse.

Penis?

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menox said...

just thought id give an update, had a really good week surfing with the nice swell that has hit the gold coast.

I have noticed a big improvement in the surf fitness. Still struggle when i get caught on the inside but i have improved alot!

Im still regularly weight lifting, but i have found the paddeling does help me loosen up which is awesome.

Id love to take up kayaking but budget and space (live in an appartment) hinders me lol!

Glad to hear that it's going well. Surf Paddling is like any other sport or repetitive exercise - once you build up a good basic core fitness it is easier and your period to fatigue longer... I just had a 6 month layoff due to injury... surfed 5 times since Easter - first 4 were terrible, but yesterday much better (although still much room for improvement).

Keep at it.

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doggie said...

subasurf said...

So long as you're targetting the appropriate muscle groups ofcourse.

Penis?

I will be incorporating penis excercises into my surfing now that I got that hot new young booty call near Secrets hahah