When you’re in the water, you can’t rely on anything else but yourself. Your body is your ship. The stronger your body, the safer you will be when there’s nothing but you and water.
Here’s a simple exercise to condition your paddling. Remember to focus on high intensity, high repetition sets in order to build strength and endurance. This routine will condition the muscles that are used most while paddling out. A simple exercise routine that will take less than 30 minutes that will dramatically strengthen your core surf muscles. Ensure that you’re consistent, exercise in the morning or after every surf session. Remember, surfing requires strength and agility, we do not want to gain weight. We want to gain strength while being nimble.
Will you make it to land if you lose your surfboard?
Back exercises will help you keep you head above the water while paddling and give your arms less friction while placing your arms straight down when paddling, rather than sideways which will cause more friction. Less friction, more speed.
Back Lifts, Bench Lifts – 4 Sets of 50 reps, click here to see the exercise. You can do this exercise solo with a bench in the gym.
Back Raise, “Superman“ – Lay on the floor face down and arch your back by raising your neck, hold arms straight and legs from the floor. Hold the raise for 60 seconds. After the 60 second hold, take a 10 second break and repeat. Do 5 sets.
Surfing is an individual sport to test your endurance.
Tricep exercises will help you strengthen your arms to give you more paddling power. Pulling your arms down in the water can be exhausting. With more tricep conditioning you’ll be able to pull more consistent paddles, each one being as powerful as your first.
Tricep Extensions – You can easily do this with equipment in the gym. This exercise will help you with your triceps which will strengthen your arms to give you more paddling power. Click here for the exercise. Do 5 sets of 50 at whatever weight you feel comfortable with. Make sure you feel some burn, but the focus is to increase reps and not weight.
Cable Rope Overhead Extensions – Click here for the exercise. Do 5 sets of 50 with a comfortable weight level.
After completing each exercise ensure that you take a small break, but you want to keep your heart rate up and move quickly. This exercise routine should take less than 30 minutes. Surfing is an individual sport to test your endurance. When you’re in the water, you can’t rely on anything else but yourself. Your body is your ship. The stronger your body, the safer you will be when there’s nothing but you and water.
Let me know what exercises you do to condition your paddling power. I’d love to hear from you.