hi, apart from paddle more, what's the best exercise you can do as in the gym and cardio training
A great start would be pilates - either matwork or reformer. Land based training can be made really specific and it's a big topic to cover with so many little variables. To keep it simple, i'd focus on big movements such as squat, deadlift, straight leg deadlift. Upper body wise, big movements again such as chin ups / pull ups, bench press and shoulder press. This is of course after getting someone who can show you how to do these correctly if you're not familiar with the gym setting.
Paddling more is always the most important way too improve, that and constantly improving technique. As for weight traning , lift light weights for high reps, not heavy weights too failure. In fact body weight exercises are best.
the first replyer being a physio is probably someone worth listening to
i've mostly stopped lifting heavy stuff in the traditional sense of 3 sets 10-12 reps, I've taken a bigger focus on movement and flexibility, doing things like Pilates and resistance training over just lifting heavy weights
but also am a believer in functional training, if you are looking at improving anything you need to train the groups of muscles that you use for said activity but also looking at how you conduct said activity, so to put this in sup terms someone who is a training purely for flatwater paddling would be training more for endurance, where for downwind paddling i would try and find a nice mix of interval training and endurance training, for surfing more interval training, as they are all different in nature
when i do weights i've started halving X weight but instead of doing 10-12 reps looking at doing 25-30 and am building the weight up over time while keeping the amount of reps,
again you need to have to right percentage of on water and gym training, some weeks you might be training more in the gym just because the weathers crap but nothing beats actual paddling
also food and nutrition play a huge part but that's a whole different topic in itself
just my 2c as different things work for different people
Jarryd
If you want too do weights, to improve paddling, you should choose exercises that mimic as close as possible, the paddling stroke. So I'd be doing lots of cable type stuff, wood choppers ect.Also work on isometric holds for leg strength. One thing I believe, is you want too get stronger, but not pack on muscle, so you pack on muscle when you either train heavy weights too fatigue, or light weights to fatigue. So if you want to get strong and improve power too weight ratio, you can do it two ways, train ballistically with light weights, or lift real heavy weights, but not to fatigue. The other plus not lifting too fatigue , is your not too sore to paddle ??
Select to expand quoteteatrea said..
If you want too do weights, to improve paddling, you should choose exercises that mimic as close as possible, the paddling stroke. So I'd be doing lots of cable type stuff, wood choppers ect.Also work on isometric holds for leg strength. One thing I believe, is you want too get stronger, but not pack on muscle, so you pack on muscle when you either train heavy weights too fatigue, or light weights to fatigue. So if you want to get strong and improve power too weight ratio, you can do it two ways, train ballistically with light weights, or lift real heavy weights, but not to fatigue. The other plus not lifting too fatigue , is your not too sore to paddle ??
Tape some lead to your paddle
I used to find standing on a Bosu ball grab a 5 kg barbell and practice your paddling, try to go for 20 mins.
Best if you can find a quiet corner out of the way.
I found this helps with your core balance, stability on your feet and overall strength while kinda paddling.
I got to the point of doing this for 20 mins, backing it up with 20 mins on the rower back to the paddle. I would try to get in around 4 sets of each.
I was pretty spent after this although i found my core and stability was greatly improved after a few weeks.
If you have the time then find a SUP coach as there are too much information will flood your head.
My training is do what condition is today then get out there and paddle (flat, chopy, downwind & surf).
Like to try wind foil one day 
