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In Need of a good Program

  • 14-03-2007 5:56pm
    #1
    kinda lost
    Closed Accounts Posts: 80 ✭✭


    In Need of a good Program for the gym, Working on strengthening and conditioning my body for surfing. What i need to work on is balence,paddeling speed, explosive energy and Stamina. Anyone ever been put on a similar program or anything?


Comments

  • #2
    wasabi
    Registered Users, Registered Users 2 Posts: 370 ✭✭wasabi


    Do you have a trainer at the gym?

    For paddling, swimming is a reasonable way to train. Given the nature of paddling out pretty intensively then getting out back and resting for a bit, you'd probably want to swim reasonably fast for a couple of hundred metres, rest a bit (30-90 secs), and go again. Progress by reducing time between swimming intervals, adding more intervals and swimming faster.

    Plenty of shoulder and upper back work in a good balanced weight programme would be good for paddling too. Pullups and some sort of shoulder pressing movement would be key ones.

    Thrusters are a nice easy exercise with good explosiveness that would sort out your shoulder pressing movement and also hit your legs:
    http://media.crossfit.com/cf-video/Barbell_Thruster.wmv
    Careful with form, keep an arch in your back but don't hyperextend at the top, mind your knees don't buckle in, and go reasonably deep.

    For the jumping up bit, a burpee is not a bad approximation http://www.rosstraining.com/articles/burpeeclip.htm
    or you can also just practice the jump into the surf stance with whichever leg you normally put ahead forward (bit of a risk of imbalance there though if you did a lot of that, so I'd go with burpees on balance).

    Some people find burpees hard on the back so take it easy on those till you're used to them.

    So, take a basic free weights programme with pullups/thrusters - also say deadlift, squat, bench press, single arm DB row - all on www.exrx.net but really you need someone competent to go through these with you and check your form.

    (Don't let the trainers in the gym fob you off with leg curls and machine nonsense though, the above are good compound exercises that will hit many muscles throughout your body in useful movements, unlike a leg curl which is nothing found in nature :))

    Add burpees (a few sets of these interspersed with your weights would be quite evil and make your session nicely intense, or else do them after).

    Then add in the swimming sessions which you can do separately and you'd be well on your way.

    Don't neglect warmup and stretching after, of course, flexibility very necessary for surfing.


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