Surfing and GYM

[seeker]

Hey everyone

I have been surfing for few years very inconsistent, but now I have been trying to do it at least once a week for a year or so (if conditions allow of course). I believe I progressed well, but I also go to gym 1-2 times a week and do some free weights exercises like dead lift, bench press etc. I do it not only because I want to improve my surfing, but also to build a good body and some body building exercises like the above is the best way to do it as surfing once a week is not enough, especially when 30 years old and work in the office 5 days a week.

My concern is that some people told me I should focus more on the exercises with my own weight because "muscles gained with free weights are not that flexible". Now I actually included different types of chin-ups and so on in my program. Also I had a look at some surfing programs and noticed that they usually don't have any free weights exercises.

So, my question will be what you guys suggest, don't do free weights? which exercises you do if you go to gym? I am just trying to find some sort of in between program where I will be able to maintain good body look, but also help my surfing skills. Thank you.

[dtc]

"muscles gained with free weights are not that flexible"

This is total BS. A muscle is a muscle. Your body doesn't say 'oh, this muscle was built with body weight and that one was built with free weights, so I will make sure they operate differently'.

In general, there are two types of training: general physical preparedness (GPP), and special physical preparedness (SPP).

GPP is getting fitter, stronger, more mobile overall. This is 90% of what you should be focused on in the gym even if you want to improve your surfing. So your basic lifts (squats, bench press etc etc).

SPP is specific to your sport or activity. For all sports the best way is to do the sport or replicate the activity as best you can. For surfing this is more or less impossible in the gym (although swimming is a very good substitute). So the best you can do is put slightly more emphasis on certain muscle groups that are used in surfing, namely the shoulders, upper back, triceps and core (which includes your hips/glutes). In other words - pull ups... (ok, there are plenty of exercises you can do). But not an entire program around these muscles, just a bit of a bias. Instead of those bicep curls, do some pull ups.

throw in some 'balance' type exercises, like single leg work, RDLs. (although I'm really not a fan of unstable foundation training - shoulder presses on bosu balls and that kind of stuff. But I'm not a trainer to do your own research)

The other part of surfing is explosive power, so box jumps, kettlebells, even sprints etc

You don't need to be particularly strong to surf, its more of an endurance event. So cardio and especially swimming is just as important.

For flexibility and the rest, its quite a complex area but obviously yoga, stretching, pilates can help. Just being mobile, not sitting at your desk or hunched over a laptop for hours, play some sports.

I haven't looked at surfing fitness programs but I imagine they avoid weights because it assumes that the surfer has access to weights, which many wont or cant be bothered getting. A body weight program has a wider audience.

Btw, cross fit is a pretty good 'all in one' activity for all of the above, so long as you understand the risks and limitations of cross fit (just google).

[Eddy9]

Hi there, free weights have little to do with flexibility, the only thing to consider with any 'body building' programme and a negative effect on mobility would be if you trained one muscle group so much more than the 'opposite' muscle group that you became 'unbalanced'. Eg if you do loads of presses and no pulls you may develop poor postures that could cause a lack of mobility. Whole body free weight exercises done well are likely to prevent this from happening as you need to stabilise your spine and maintain centre of mass over a base whilst executing the movement, if done with optimal posture through a range where you can maintain this posture you will strengthen your body in a balanced way that should translate to surfing. I see little point in training isolated muscle groups for any sport unless correcting an imbalance / protecting risk areas from injury or something super specific like grip strength. I would personally steer clear of advanced explosive stuff until you have a controlled well loaded squat, deadlift, pull up and over head press, as an increase in force will increase your power and is often more trainable than your speed. (Power = force x velocity - easier and lower risk to train the force side of the equation)
Power = better surfing (?) unless you're like me and can't even sit in the right spot
To be honest, swimming and getting in the water more will prob have a much greater translation to surfing than weight training at this stage, appreciate this isn't always easy, good luck!

[billie_morini]

seeker,
I concur with dtc. I'll also emphasize free weights do have a place in wave surfing fitness. Without the desire to wave surf, I find no compelling reason to exercise and achieve fitness.

There is a very important rowing exercise for surfers that do not get to surf 4 or more days per week. I'll do my best to describe it.
1. Select two free weights and hold one in each hand. It is important not to grab too much weight. Even 3 pound weights are good. After you can do 3 repetitions having 12 count with ease, then increase weight to 5 pounds. When this is easy for 3 reps at 12 count, then go to 10 pound.
2. Squat
3. "Row" backward with both arms rotating simultaneously in circles.

Do this exercise every day, Seeker, because I cannot emphasize how helpful it is!