RealSurf Surfers' Forum

for which parameter?

Skill set.
I'm still improving rather than reinforcing stuff I never learnt.

Not having a go at you Boo, but don't you surf once a month or less?

How can you improve skill set doing it that infrequently?

Not discounting what you are saying.

That's my point. I'm not reinforcing anything.

When I am on the coast for a week I spend the first 5 sessions just getting back to my baseline, only then do I start to try new things.

yeah, but how do you consolidate the new things?

I would be content to surf how I did 30 years ago

steve shearer wrote:yeah, but how do you consolidate the new things?

I don't, that's why they are new.

I shoulda known I was walking into that.

Maybe you need to add some sudoku to your regimen

steve shearer wrote:
I breakdown the physical requirements of surfing into strength, conditioning and skill set. .

Have a look at Gray Cook's performance pyramid

thanks, that guy seems right on.

Have you read his book? Thinking about ordering it.

steve shearer wrote:thanks, that guy seems right on.

Have you read his book? Thinking about ordering it.

I havent but his ideas/similar ideas have been fairly influential on health/fitness for a while eg this has a slight variation in terminology and focus but is much the same concept http://nicktumminello.com/2014/09/funct ... -nonsense/

That article has a great quote

we don’t load skills with our specific exercise applications — we work on improving specific force generation patterns, which transfer into target movements that commonly occur in the athlete’s sport. (and later on muscles create movements)

This is explained in the article, but basically you dont match the movement and then load it up (eg use a weighted baseball bat); you determine the movement required and the 'force generation' (muscles) and then target those muscles in the best way possible (which may or may not be similar to the actual movement) eg he references rotational medicine ball throws to improve rotary power for a baseball player or golfer

Anyway, its an interesting issue to think about surfing specific 'force generation patterns'. Obviously there is the prone position (paddling) where the upper back and shoulders are involved; but you dont need to be that good a paddler to surf up to a certain wave size/type (obviously fitness/conditioning affects the length of time you can surf which impacts on skill development). Pecs and biceps help the pop up a bit (but no great strength is required). And then once you are up and surfing, those paddling muscles become mostly redundant and you start using your core/glutes and, probably, quads/hammies? Ankles/calves perhaps?

I've never really been able to think of surf specific force generation that doesnt involve more or less doing whole body training, since every muscle is arguably used. The core (including glutes) through rotational and anti rotational (maybe anti-lateral flexion) plus glute work is obvious; beyond that its almost pick your weakest link and work on it.

You can end up spending crazy amounts of time working on each weak link though, and it can get confusing. This year I've cut down to twice a week lifting. One heavy deadlifting day, with squats as assistance and the other heavy squats with rdl as assistance, and both days overhead press. 45 mins max for both and I'm stronger than last year and bigger. Simple and effective and I've got energy left for boxing 2-3 times a week.



Im still waiting to see how the increased strength and fitness translates to surfing. Mainly because I'm constantly getting skunked by not surfing that much ( when you don't get out much you always seem to get crap waves when you can get out ). Can't catch a break in that regard.

my golden 3 exercises for surfing.

Pullups.......guaranteed paddling improvement.

swiss ball jacknife....guaranteed pop-up improvement/maintenance.

Kettlebells swings.......incredible at force generation through turns/core strength/hip drive.

and go barefoot. weak feet/ankles are the biggest curse of the cube monkey.

...

Beerfan wrote:You can end up spending crazy amounts of time working on each weak link though, and it can get confusing.

yes, in terms of both general strength and 'surf specific' strength, a basic 'PPL' - 'push [bench, overhead press], pull [pull ups, row], legs [squats, deads and hip thrusts/kettlebells]' - routine, plus some specific core work, is probably sufficient for 90%+ of people.

I have never done boxing but it does seem to be a good exercise. Should look into it.

...

Not really its maintenance for me but inevitably the biggest problem for people as they age is a crisp popup. Lose that and you lose the confidence to take on critical surf.