Surfing Fitness
Circuit Training Routine
This surfing fitness circuit training routine is my secret weapon when the waves or my schedule conspire to keep me out of the water for a while.
Let’s face it. If you’re not surfing a few times per week, your paddling strength and endurance just won’t be there when you need it most.
Here’s an example:
Here’s the author, demonstrating what happens when you are in poor paddling shape: You get to find out how long you can hold your breath!
So, to prevent this sort of thing from happening, check out this surfing fitness workout:
Resistance Band Paddling
Paddling strength and endurance are essential to having an enjoyable surfing experience, especially if the waves are good and/or crowded.
It took me a while to figure this out. I would go surf with my friends and watch them catch about 5 times more waves than me, while I felt like I was trying to paddle around in mollasses with sore arms.
Losing some weight and just generally getting in better shape has helped, but to really be in good paddling shape, you have to paddle.
So what if you can’t get to the beach? What are your options?
Works with any door
A pool would be nice, as swimming can definitely get you good paddling shape, but not everyone has the money to join a pool.
Likewise, there are simulators like the VASA swim trainer, but I could think of a lot more fun ways to spend that spare $1000 that I don’t have lying around!
Here’s the best substitute that I have found so far: resistance band paddling.
These resistance bands sell for less than $10 on amazon, and mount on any door.
You can do many, many exercises with these bands, but here is what I feel is the best for my surfing fitness purposes:
The Paddle:
After mounting the resistance band at about rib height, take your position.
Paddle, pulling both arms back at once.
I have found that this exercise does a pretty decent job simulating the demands of paddling.
Surfing Fitness Circuit
You can get creative with band paddling. Try tabata protocol style intervals for developing powerful bursts of speed. Or, develop your endurance, paddling nonstop for a few minutes at a slower pace.
Or, try making up your own circuits using band paddling and other exercises.
I like doing the following circuit training routine. Each task is performed intensely for 30 seconds with no rest between exercises:
- Burpees
- Resistance Band Paddling
- High knees jumprope sprint
- Standing Russian Twist
- Burpees
- Resistance Band Paddling
- Rest for 30 seconds
Repeat for 4 or 5 rounds (try less if you are just starting out).
I like to mix in a routine like this 2 or 3 times per week when I am not surfing that much. It helps to maintain my paddling fitness so that I can take advantage of those epic days.
Case in point:
The author, reaping the rewards of hard-earned surfing fitness on a truly epic day