Are You Fit Enough To Surf The Conditions You Want?

10 Aug 2017 3

Are you fit enough for the conditions you want to surf in? Photo by Scott Payne

Are you fit enough for the conditions you want to surf in? Photo by Scott Payne

COASTALWATCH | SURF COACH 

Let's chat about gym programming for Surfers.

Article by Dean Jamison from Lean Performance 

In this article, we're going to give you a little insight into our Surfer Strength Program and how to improve physical performance in the water.

Surfers really need to think about training the physical attributes of the sport rather than trying to copy the movements of a surfer whilst he/she is in the water.

Let's face it, the two are polar opposite and trying to replicate what is done in the water whilst on land will likely result in being no better at either, which would be extremely frustrating for the surfers' performance.

SEE ALSO: Nick Carroll's 6 Killer Drills To Improve Your Surfing

When we set programs for surfers in the gym we have three main focus points:

1) MOVEMENT: Focusing on hip mobility, thoracic spine (upper back) mobility to ensure the surfer moves fluently and is mobile enough to pop up and rotate through turns.

2) STRENGTH & POWER: Focusing on lower body power.
E.g. squat/ deadlift/ plyometric variations in the 3-5-rep range to ensure the surfer is powerful through bottom turns, able to generate speed and powerful enough to go above the lip if needed.

Focusing on upper body strength endurance e.g. Push up, pull up, chin up, dips, rows in the 15-20 rep range to ensure the surfer has good paddle endurance and can effectively spend hours of quality time in the water.

3) CONDITIONING: Focusing on repeated upper body then lower body efforts to emulate the effort applied in the water, high-intensity interval style to improve fitness levels.

Eg. Battle ropes x 20 seconds, Lunge walking x 20 reps, Air Bike x 30 seconds.

ARE YOU FIT ENOUGH TO SURF IN THE CONDITIONS YOU WANT?

The bigger the waves the more energy you’re going to expend. So, how quickly can you recover from a wipe out and how long can you spend in the water? Improved conditioning levels will help increase these issues no matter your level.

In summary: Let’s use the three main focus points above to help improve your surfing performance. Move well, focus on strength, get fitter and surf better.

*Dean Jamison is a surfer from Cronulla in Sydney. Through his gym, he runs surf specific programs and training sessions for an impressive list of surfers of all abilities including 2017 powerhouse rookie Connor O'Leary. His training is also affiliated with Surfing NSW.

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