Workouts

[Dong Dong]

Can someone give me advices on workouts for surfing that does not require anything more than a pair of dumbells?

[dtc]

Get yourself some strong fitness bands (or just one) (also called resistance tubes) and that, plus a tree branch (for pull ups) plus body weight exercises will let you get a pretty good workout. Google for fitness bands and for body weight. Bands offer resistance and you can use them for pretty much everything. Body weight can be made a lot harder by doing single limb work (eg single leg squats or push ups or pulls ups are pretty hard). If you have a rope, throw it over a tree and climb it without using your feet.

Do some pylometrics (explosive) if your body is up to it.

Dumbbells are useful if they are the right weight, but if (for example) you can bench press 40kg dumbbells and you only have 5kg ones, then they are a bit pointless. You are better off doing band push ups than 5kg bench presses.

For surfing, put a little extra focus on your lats (back) and triceps. Vertical pulls (pull ups, for example, or tree climbing) and horizontal pulls (rows) are your main target. These are the paddling muscles.

[Big H]

Bodyweight:
Squats
Pushups - wide, narrow, low, high, one handed, one foot elevated, both feet on something like a chair, bend at the waist and butt high in the air push ups to the back of your neck
Dips
Pull ups
Chin ups (reverse the hands)
In a house with tile floors (Bali) put your feet on a plastic bag and drag yourself around the house using just your hands
Tricep dips
Burpees
Planks
Hanging knee ups
Bend at the waist and touch the floor....then walk your hands away from your body as far as you can go....hold for 5 sec then walk them back....stand up straight....repeat
Duck walking
Frog jumps
Hold a plank position then hop your body around keeping a straight plank with only your hands and toes touching the floor.

That's pretty much the range of what I do....I have dumbbells and do bent over flys, standing military presses, alternating curls, hammer curls, two handed triceps pulls on one dumbbell behind the neck, straight arm side raises, and that one where you put a knee and one hand on a bench or chair then pull the weight straight up with your elbow going to the ceiling.

I don't do these on the same day, or even in a set routine...probably forgot a few but I just kinda play at it so I don't get bored and try to do a bit daily.

I also do skateboarding daily and try to do the Indo board as much as I remember to....but that's kinda boring too...

[oldmansurfer]

I am 61 years old and can only surf an hour a week so I have a bunch of things I do to get into better shape. For strength training I do use dumbbells. I start out standing and do a straight overhead press then bring the dumbbells down behind my back (elbows bent) and back up above my head then repeat straight up then back down behind my neck/back. Then I do half squats so that my upper leg goes parallel to the ground but not more than that. I bring the dumbbells up in front of me like a counterweight while I squat. Then I do curls with the dumbbells one arm at time alternating and do heel lifts on the same side, so I stand on my toes on my right foot with the left foot off the ground and do a curl with my right arm then I do the same on the left side and repeat. Then I bend over at my waist and touch the dumbbells to the ground and rapidly pull up then back down then pull the dumbbells backwards toward my rear end so that they are parallel to the ground then back down so I am combining two exercises but from the same position and alternating them. Then I lay down on my back and bring the dumbbells straight up over my shoulders but drop then back down with my elbows at my side. From that position I push as hard and quick as I can straight up (not above my shoulders) and this will make my back pop off the ground. I repeat this being careful to bring my elbows back down to my sides and trying to push the dumbbells up straight from there not to the position above my shoulders. Then I extend the dumbbells over my head (laying on my back) and bring them in an arc to my side by my waist then back to above my head. Trying to keep my arms fully extended during this entire exercise. Then I stand and take my right dumbbell and bring it up to the left side of my head being careful not to hit myself in the head:) and do the left the same and repeat.

This seems to work for me and I do it 2 times a week. I used to do other exercises but they made my shoulder sore so I quit. Don't do an exercise that makes you worse.

I also do balancing exercises after the weights 2 times a week. I stand on one foot and rise the other foot straight out in front of me then bring it back down and raise it sideways and back down them bring my knee to my chest then back down then extend it backwards. I repeat this 10 times trying to not ever touch my moving foot to the ground. I am only occasionally successful at that but I try.
I also do stretches every day and hike 3 to 5 times a week. The goal is to get slightly out of breath then keep it there till I am done. I hike up a steep hill on a road that is about 0.8 miles to the top and it goes up about 500 feet elevation during that time. I think exercising to where you are slightly out of breath and keeping it there for an extended time does something to your metabolism. You body gets used to not having enough oxygen and develops metabolism that doesn't need as much oxygen and this helps when you have to hold your breath.

I also surf 2 times a week for 30 minutes and because I usually have the waves to myself I paddle a lot. Try to get lots of waves that I don't think I can get just to keep active and work my arms. Some times I will paddle long distances to surf breaks but even when I don't I try to be active and mobile not just sitting around waiting for a wave

[billie_morini]

Hi Dong Dong,
In addition to the direct answers you receive in the thread you started, run searches on our forum. You'll be very happy with the results. If you run searches using the terms, "exercise" and "workout," then you will receive 10 or more pages for each term.
billie

[Dong Dong]

I can't surf everyday, sometimes even months, but i am interested to get myself into shape and also learn some exercises i can do while i can't surf. thanks

[oldmansurfer]

Going a long time between surf outings makes learning more difficult. Dumbbells are good for strengthening your arms and shoulders but you also need cardio workout and endurance. You can go light with the dumbbells and do huge amounts of repetition but swimming would work also.

[dtc]

Swimming is the best. Not just lap after lap, but speed work, sprints, short recovery etc

Gym guys say '“I haven’t come across anything yet that can’t be cured by getting stronger', which is also true. But if you want to be able to get in the water with maximum ability after a long layoff, it's swimming.

[Big H]

Of course there is nothing better than surfing a lot to get in shape for more surfing....but be active in the water, not a line up bobber....

[312T4]

My 2 cents:

swimming is almost perfect but there's 1 thing even better: going to the swimming pool with a toysh bodyboard and paddle on it! (better ask permission first!)
You'll stay in the exact position, chest up, head up, paddling without moving your upper body. When you reach the end, pop up on it (try not to make a mess and disturb too much the others!!), then turn, and start over.
Do it for 1 hour or 2km, twice a week, and your paddling stamina will skyrocket!
Then, just be actve. you don't need hulk's legs to surf 20sec every few minutes..

and yes... people will look at you at the swimming pool.. do I care? I care about surfing..

[Big H]

I'd agree with all but the pop up bit....that would be really disturbing for other lap swimmers and break the zen of lap swimming....