Surfing Workout Warmup

Surfing Workout – Dynamic Warmup

Doing  a dynamic warmup before your surfing workouts is extremely important. It helps to improve your joint range of motion and improve your mobility in addition to preparing your body for the main part of the surfing workout.

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This is a new dynamic warmup taken from the “March” Surfing Workouts from the Total Surfing Fitness Club . Each month their will be new workouts for TSF Club members to complete.

The warmup starts with more range of motion exercises and progresses to more specific mobility drills to prepare your body for the surf training workout.
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Try this warmup at the start of your next surfing workout…

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Make sure you are doing an adequate dynamic warmup before you start your surfing training routine.

And also make sure you change up your workout plan about every 4 weeks to keep challenging your body to improve.

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If you want to surf better and catch more waves, we have surfing workouts for everyone!

Total Surfing Fitness (Original 12 week plan)
Download Now –  Click Here

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Don’t get left behind! We have a tonne of members in their already improving their surf fitness even more with the new surfing workouts!

  • New advanced surfing workouts every month
  • Kettlebell Workouts
  • Fast Paced Circuit Workouts
  • Exercise Directory – Over 500 Functional Training Exercises
  • Plus more…

High Performance Club (advanced workouts)
Join Now –  Click Here

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See you in the surf soon!

Clayton

Quiksilver Pro Workout

Quiksilver Pro Workout

It was not surprising to see Kelly Slater v Taj Burrow in the final of the Quiksilver Pro at Snapper Rocks.

Not only are they 2 of the world’s best, but they also keep themselves in top physical condition.

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So with that said, I want to show you how you can create your own “Quiksilver Pro” Workout so you can train like a pro!

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The basic structure of your Quicksilver Pro workout is to have the following exercises…

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Superset 1
a) A Quad Dominant Leg Exercise – eg. Dumbbell Lateral Lunge
b) A Shoulder Exercise – eg. Dumbbell Push Presses

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Superset 2
a) A Lats Exercise – eg. Weighted Chin-ups
b) A Core Stability Exercise – eg. Side Bridge Transfers

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Superset 3
a) A Hip Dominant Leg Exercise – eg. Single Arm Kettlebell Swings
b) A Chest Dominant Exercise – eg. Incline Swiss Ball Chest Press

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Superset 4
a) An Upper Back Exercise – eg. Single Arm TRX Rows
b) A Rotational Core Exercise – eg. Half Kneeling Band Rotational Chop

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Do 2-3 sets of each superset and you have an awesome surf specific total body workout.

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And to make it even easier, I can give you an exercise directory with over 500 functional training exercises, so all you have to do is choose an exercise from each category and create your own workout!

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Start your 30 day trial to the all new Total Surfing Fitness Club and you will get all these exercises plus new advanced workouts each and every month!

If you have completed the original 12 week program and are looking for more workouts, this is for you…

Start your 30 day trial

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If you haven’t done the original Total Surfing Fitness 12 week program, it has workouts which follow the above principles so you don’t have to think about what to do. Just follow the workouts step-by-step and watch your wave count increase!

Download the original 12 week program here

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See you in the surf soon!

Clayton

Smorgasboarder Magazine

Total Surfing Fitness in the Media

Total Surfing Fitness was recently featured in Smorgasboarder Magazine.

Clayton wrote an article on core strength for surfers…

To view the full article see issue 3, page 108.

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Leave a comment below to let me know what you think of the new look website and blog.

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Total Surfing Fitness In The News

Total Surfing Fitness In The News

Total Surfing Fitness was recently featured in the major Sunday newspapers around Australia with Clayton getting interviewed about how to get surf-fit on dry land.

Check out the article below…

Core Stability Test

Core Stability Test – Can You Beat Me?

Core stability is the foundation of any movement you do as a surfer. Therefore you want to make sure your core is strong and stable.

Bridge and plank exercises are the best exercises to start building core stability, and I have devised a test to see how you stack up…

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Warning: I do not recommend you attempt the test until you can hold a normal side plank for at least 60 seconds. That will prove you are ready to have a go at this more advanced exercise.

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The Test

The test involves performing a side plank on a swiss ball and timing how long you can last on each side of your body. This exercise requires a stable core and stable shoulders.

Your feet can either be stacked one on top of the other (that’s what I did – it makes it a bit harder) or next to each other like in the picture.

Time how long you can hold on one side of your body, then rest 30 seconds and do the test on the other side of your body.

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My Results

I held the plank for 60 seconds on both sides of my body.

  • If you can do 0-30 seconds = keep practicing
  • If you can do 30 seconds / side =  good
  • If you can do 45 seconds / side = excellent
  • If you can do 60 seconds / side = advanced
  • If you can do 60+ seconds = your awesome! (coz you beat me!)

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What did you score?

Do the test and post your score in the comments section below…

If anyone beats me I will email you some more advanced core exercises for a challenge!

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Want to increase your core strength and stability to improve your surfing?

Download Total Surfing Fitness – Functional Training For Surfers
and build your core using our unique arsenal of functional exercises


3 Surfing Balance Exercises

3 Surfing Balance Exercises

One of the most important fitness components for surf training is improving your balance.

Below are some different balance exercise you can incorporate into your surfing workouts to help improve your balance.

The first exercise will help improve your core stability and balance. You can do this exercise on any sort of balance board, Indo board, etc.

The second exercise will help improve your landing ability and dynamic balance. Good for helping you land floaters and and other maneuvers.

The final exercise is an awesome leg strength and balance exercise. To perform this exercise you will need good stability through your hips which is important for surfing.

Have a go at these exercises and make sure you keep incorporating variety into your workouts to challenge yourself and keep improving your surf fitness.

If you want done-for-you workouts that will help you build a lean, strong, fit body ready to charge every time you hit the surf, download the complete 12 Week Total Surfing Fitness program

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Leave a comment below if you like these exercise and let me know what you like the most about the Total Surfing Fitness workouts…

Joel Parkinson Workout

Joel Parkinson Workout

After finishing 2nd place four times on the world tour, Joel Parkinson was finally crowned world champion in 2012!

With that in mind, I thought you might like to check out a clip of Parko and some of his mates doing a beach training session with his trainer Wes Berg…

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As you can see from this video even the world’s best surfer’s need to train hard to keep in shape and stay at the top of their game.

Parko’s year in 2012 was  a great example of persistence and hard work paying off, and I’m sure he’s keen to keep things going in 2013.

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What’s your plan for 2013?

  • Would you like to build a fitter more athletic body?
  • Do you want to move better and surf better?
  • Would you like to be fitter in the surf and catch more waves?

For a comprehensive surf training plan to improve your total body strength and fitness for surfing, including the exact number of sets and reps of each exercise, download your workouts below…

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Download Your Surf Workout Plan

Surf Workout

If you want to get started with a step-by-step surf workout plan that can help enhance your paddle power and surf specific fitness, make sure you download Total Surfing Fitness – Functional Training for Surfers

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