I must admit the last few months have been some of the busiest of my life. The combination of having a young family plus going back to work fulltime in addition to running group fitness coaching sessions and my fitness websites means I don't have a lot of spare time. Needless to say my own personal fitness has slacked off (most of my training comes by joining in with my clients during coaching sessions) and I haven't been getting out in the water much. So when I went for a surf this morning and took in a mouth full of water on my second or third duck dive I knew it was going to be a bit of a struggle. I definitely felt like my paddle fitness and overall endurance was lacking. I did manage to get a couple of waves, but I definitely missed a few due to my fitness and with that being said, I need to set myself some goals and get back into my training. With that in mind, here are 4 things I should be doing to my paddle fitness back up when I don't get into the ocean as frequently... 1. Strength Training to Improve Your Upper Body Strength & Stability The first way to is build a solid base of strength and stability in your upper body. The key here is to keep your body and muscles in balance by targeting all of the major muscle groups, not just the ones you use the most when paddling. If you target certain muscles or movements more than others you increase the likelihood of creating a muscular imbalance which can lead to movement inefficiencies or musculoskeletal injuries. So try and do a mixture of exercises using each of the following 4 movement patterns:
2 - Swimming to Improve Your Shoulder Endurance If you have access to a swimming pool or the ocean then this can be a great choice for when you can't get in the surf. Freestyle swimming uses similar muscles to paddling and is a great way to improve the endurance in your arms and shoulders. Try doing intervals, or even add duck diving into your laps. The Cardio Manual which comes with the Total Surfing Fitness package has some surf specific swimming workouts which you can get started with. 3. Practice Paddling at Home Using a Resistance Band Paddling against resistance using a resistance band is another great way to improve your upper body endurance. Try and use a fairly light resistance and if you have a swiss ball that will make a great surfboard alternative to lie on. The great thing about band paddling is that you can do it at home without getting wet, so there are no excuses! The Cardio Manual in the Total Surfing Fitness package also has some interval workouts with band paddling to help build your paddle fitness. 4. Do Some High Intensity Interval Training Cardio training using intervals is a great way to improve both your anaerobic and aerobic energy systems (both are important for surfing). Running, riding, boxing, rowing, skipping and bodyweight exercises like mountain climbers are all great for interval training. Try and include this type of training in your weekly schedule to help you out in the surf. I know I have some work to do, so will you join me getting back in surf shape? If you need a step-by-step plan of exactly what to do including workout frequency, exercises, sets, reps, cardio, stretching, plus more then Total Surfing Fitness is your action plan. Click Here To Download Your Surf Training Workouts Train smart, surf better! Cheers, Clayton Here's an example of what other surfers have experienced... "I first started surfing last year. I've always been an active person so I was in good shape, but I wasn't in "surfing shape". After 10 minutes of fighting the breakers and the current, I could barely catch a wave because I was so exhausted. I knew I had the drive & determination to keep at it, I just needed to train my body better. So I purchased Total Surfing Fitness and spent the winter months following the program. Once summer rolled around and I headed back to the waves, it was a whole new experience. I could (and did) spend hours at a time in the water, catching wave after wave, regardless of how rough the ocean was. I was stronger, more confident, and less injury-prone. Thanks to Clayton's excellent program I can now enjoy surfing! Thanks for your great product!" John Riviello Click Here To Download Your Surf Training Workouts We Bodyboard VIDEO: MAURO BANDEIRAS – WINTER 2013 http://www.webodyboard.com/portugal/mauro-bandeiras-winter-2013/ The winter 2012 resume for 17 year old Portuguese bodyboarder Mauro Bandeiras. From Pedro Graça 
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