Fit to Surf


The Surfer’s Guide to Strength and Conditioning by Rocky Snyder

Rocky Snyder FIt to SurfCopyright© 2003 by Rocky Snyder.  All rights reserved.
You must cite the author and source of this content if you wish to use or reprint it in any form.

Sample Workout Programs

Now that all the components of the paddler's conditioning program have been discussed in detail it is time to put your program together.  The sample workouts given in this chapter will help you create your program.  The workouts each have three parts: flexibility, endurance, and strength.  Although the flexibility portion appears first remember that most gains occur when stretching is performed at the end of a workout.  The routines are made up o lying, sitting, kneeling, and standing stretches.  Be sure to select a few stretches from each group with each program you design.  Also, the Sun Salutation is not included with the samples.  Instead, use the Sun Salutation as a wake-up routine as often as possible.  It will increase your flexibility and energize you first thing in the morning.

The endurance program is a blend of land and water exercises.  Depending on weather and water conditions, at times you may be forced to use more land endurance exercises but if possible create a blend.  Labels of "Low", "Moderate," and "High" are given to describe the intensity level of an exercise.  "Low" refers to 60-70 percent of maximum (RPE).  "Moderate" is 70-80 percent of maximum heart rate and 6-7 on the REP scale.  "High" refers to 80-90 percent of maximum heart rate and 7-9 on the RPE scale.

The strength program is a combination of upper body, lower body, and torso exercises.  Stability ball and medicine ball exercises are also included.  If you have the use of these exercise balls incorporate them into your routine as often as possible.  If not, create as much variety in the other exercises as possible.  Focus on the exercises that are challenging.  Too often people focus on the exercises that are their "strong suits."  They perform these exercises more than any other which creates strength imbalances (one muscle stronger than its counterpart).  Imbalances lead to improper movement, and improper movements increase the chance of injury.  Part of this approach is to find the exercises that are challenging.  The true challenge is not to bench press 300 pounds, rather it is to find the weaker muscles and improve their strength.

Not all exercises appearing in ts book are included in the sample routines.  I didn't want you to simply copy my routines.  Be original!  Be creative!  Hopefully enough variety and information has been provided so you can create your own program.  Refer as often as you like to the photos and descriptions of the various exercises earlier in the book.  The flexibility exercises are in chapter 2, strength exercises in chapter 4, medicine ball and stability ball exercises in chapter 5, and endurance exercises in chapter 7.  See appendix 1 for a list of all exercises.  See the index to locate the page number for a specific exercise.


Home Program

Gyms and health clubs aren't your cup of tea?  Too many muscleheads?  Too much fluorescent spandex?  Whatever the issues don’t worry, you do not have to join the sweatshops.  The following sample routines can be performed in the comfort and privacy of your home.  It may not be a bad idea to invest in a few dumbbells, a medicine ball, and perhaps a stability ball.  This will increase the number of exercises you can choose from.


Gym Program

Are you a member of a gym?  Thinking of joining one in the near future?  The following routines are samples of  what  your gym routine might look like.  Some machines may look different that the ones featured in this book.  If you are unsure of the equipment be certain to ask a staff member for help.

One more thing, gym etiquette.  Please carry a workout towel to wipe your perspiration off machines and allow other members to share equipment you are using when you are between sets.  Your fellow gym members will thank you.