The Core of Surfing: Part One
This is a three part series aimed at improving your surfing performance through training done out side the surf.
Surfing over the past few years has be come more recognized as a sport and a professional sport than a recreational past time as it was viewed in the past.
A recent study conducted on surfers by David Bishop (Physiological Aspects of Surfboard Riding Performance) has shown that 40 -50 % of the total time spent surfing is spent paddling and only 4 -5 % is actually wave ridding, which re-enforces the idea that surfers need to partake in some type of cross training if they wish to perform at the top of their game.
Surfing as a sport is both Aerobic (long paddles back to the take off zone.) and anaerobic (the actual wave riding and short explosive bursts of paddling to catch the waves.) So the type of training a surfer should be doing can be broken down into various areas:
1. Aerobic /cardio Training
2. Anaerobic /explosive training
3. Core Training
4. Flexibility
These areas will be covered over the next three weeks.
1.) Aerobic /cardio Training
This type of training would be your general cardio vascular training; to increase your all round fitness, making those long paddles up the point or back to the take off zone as well as paddling out in bigger surf easier. Cardio vascular training increases your aerobic fitness which increase the amount of oxygen being delivered to you exercising muscles as well as you major organs , which results in a greater resistance to fatigue , which means you will be out in the water for longer.
Some examples of this type of training:
Swimming- an excellent form of cross training for surfing as it’s a similar action to actual paddling and similar muscle groups are used (in the pool or sea). Swimming training as a means of cross training could be done by swimming 1km (40 lengths) but not monotonous length after length , but rather by doing , just arms and just legs incorporating the kicker board as well as an individual medley's, one arm strokes and treading .Or by simply breaking it up in to more manageable bouts ,e.g 10 lengths with a rest in between. The exercise intensity should be 60-80%.
This is a three part series aimed at improving your surfing performance through training done out side the surf.
Surfing over the past few years has be come more recognized as a sport and a professional sport than a recreational past time as it was viewed in the past.
A recent study conducted on surfers by David Bishop (Physiological Aspects of Surfboard Riding Performance) has shown that 40 -50 % of the total time spent surfing is spent paddling and only 4 -5 % is actually wave ridding, which re-enforces the idea that surfers need to partake in some type of cross training if they wish to perform at the top of their game.
Surfing as a sport is both Aerobic (long paddles back to the take off zone.) and anaerobic (the actual wave riding and short explosive bursts of paddling to catch the waves.) So the type of training a surfer should be doing can be broken down into various areas:
1. Aerobic /cardio Training
2. Anaerobic /explosive training
3. Core Training
4. Flexibility
These areas will be covered over the next three weeks.
1.) Aerobic /cardio Training
This type of training would be your general cardio vascular training; to increase your all round fitness, making those long paddles up the point or back to the take off zone as well as paddling out in bigger surf easier. Cardio vascular training increases your aerobic fitness which increase the amount of oxygen being delivered to you exercising muscles as well as you major organs , which results in a greater resistance to fatigue , which means you will be out in the water for longer.
Some examples of this type of training:
Swimming- an excellent form of cross training for surfing as it’s a similar action to actual paddling and similar muscle groups are used (in the pool or sea). Swimming training as a means of cross training could be done by swimming 1km (40 lengths) but not monotonous length after length , but rather by doing , just arms and just legs incorporating the kicker board as well as an individual medley's, one arm strokes and treading .Or by simply breaking it up in to more manageable bouts ,e.g 10 lengths with a rest in between. The exercise intensity should be 60-80%.
Running & Cycling- great for your cardio fitness and increasing your oxygen efficiency .prescribed amount of this type of cardio would be approximately 20 - 30 minutes.
Equipment in the gym that could be used : Treadmill , exercise bike ,orbitrek (air walker) and rowing machine.
This training should be combined with you general training program and done 3-5 times a week for optimal results.
Next week’s focus is on anaerobic and core training.
Wade
This training should be combined with you general training program and done 3-5 times a week for optimal results.
Next week’s focus is on anaerobic and core training.
Wade
Sport Scientist
and international surfing judge
Well done guys. Looking forward to reading more
ReplyDeleteThanks so much , glad you enjoyed it , keep an eye out for our next post!
ReplyDeleteGood work :) Very informative...
ReplyDeleteThanks be sure to check out Core of surfing part two and three, as well as some other exciting stuff we got planned , best become a follower!
ReplyDelete