www.crossfitnoosa.com.au/

I've been using the trx suspension system. It's under $200, provides full body workout, can make resistance as tough or as easily as you like, great for core, can be done at home indoors or out and really portable. Heaps of exercises on their site as well.

Paddling requires the use of your entire body. Muscle groups supported by other muscle groups, if you train one specific area the others will fail around it.

No one routine/ exercise / machine is best for improving your paddling.

My two cents. If you have to ask for a gym program then it probably won't work. If you're self motivated enough to go to a gym 3-4-5 days a week then you're motivated enough to discipline yourself to go for a run, do push-ups, sit-ups etc.

Really, the specific exercises you do are kind of irrelevant. The fact that you do the exercise at all is much more important.

The best system by a long way is to find an alternate sport that you like to do and can do in the off season. I cycle to work most days through winter. Slow on the way in (so I don't get hot and have to shower) fast out then finish off with push-ups, crunches, maybe some dumb bell exercises and a bit of a stretch.

If you want a really good exercise program that will give you guaranteed SUP time in the season as well as heaps of sex (reps are weekly):
- 3 x vacuum the house (bonus points for two story house)
- 2 x wash, dry, fold and put away washing
- 5 x reps sweep garden paths
- 1 x alternate weeks mow the lawn.
- 1 x alternate weeks weed the garden the lawn.
- 5 x service the missus

akhawk said...

RJK said...

And focus on improving power not strength, no point in being the strongest paddler out there if your still coming in last.

Power=strength/time

Hi rjk, what's the difference between power and strength? Are they not the same thing?

Say I can press 50kg but inch it up bit by bit. I guess that's what people refer to a strength, I would be powerful if I could get it above my head in one swift movement. I think that's it..

Units for power are joules/second. Joules are a measure of energy. Strength is just transferring chemical energy in your muscles to kinetics in physical weights, weight is easier for the gym junkies to comprehend than energy. And that way they can walk around puffing up their chests boasting about how much they can bicep curl!

akhawk said...

RJK said...

akhawk said...

RJK said...

And focus on improving power not strength, no point in being the strongest paddler out there if your still coming in last.

Power=strength/time

Hi rjk, what's the difference between power and strength? Are they not the same thing?

Say I can press 50kg but inch it up bit by bit. I guess that's what people refer to a strength, I would be powerful if I could get it above my head in one swift movement. I think that's it..

Units for power are joules/second. Joules are a measure of energy. Strength is just transferring chemical energy in your muscles to kinetics in physical weights, weight is easier for the gym junkies to comprehend than energy. And that way they can walk around puffing up their chests boasting about how much they can bicep curl!

Gottya, cheers!

So basically strength is how much weight you can lift once (one rm) and power (explosive) is how much force you use to move a weight. That was my understanding. There are different types of strength the most important thing is to find out what types of strength and cardiovascular fitness you require for the particular type of activity you participate in and replicate that during your training sessions. Plus a few more little bells and whistles that add to the equation. All ways good to research cause the wrong type of training can be counter productive to your goals.

Get Laird Hamilton's book some solid circuit workouts and a great read

Boylos

I've recently got back in the gym and was amazed at how weak my legs were . I thought they would be strong from all the Supping but the multiple hour sessions have actually over worked them. My trainer targeted my legs and in just a couple of weeks of torture they are heaps stronger and I have really noticed in my surfing , tons more power.

Don't agree with the age thing just work on the areas you are weak. I've been doing re-hab work after the shoulder dislocation , it was light rubber band stuff and it feels great now and avoided getting the chop. You don't need to smash weights for Supping , just controlled light reps targeting the area.

Vert Leap... no mate just XOS bucket chucking .....LOL leave the air to the grommies.

I've started doing a spin class which I enjoy followed by 15min kettlebell routines a few times a week.

I'm finding kettlebells to be an excellent way to train the whole body in minimal time & the variation of exercises are endless with just 1 piece of equipment.

I think KBs are a great way to train which complement SUP as they work the core, build endurance, strength, & balance just so versatile...

smicko said...

akhawk said...

I've been using the trx suspension system. It's under $200, provides full body workout, can make resistance as tough or as easily as you like, great for core, can be done at home indoors or out and really portable. Heaps of exercises on their site as well.

Indoors may be best mmmkay???

Good to see someone mention kettle bells/balls.Probabaly the best routine to get into that will be of the most benifit to the SUP racer
plus
someone mentioned TRX suspension system. Anoher great avenue to explore.

Yes
The swing up/down
& side to side movements. Plenty of info out there on this. All movements and exercises on kettle balls god.

This is a great article on KB training for surfing / SUPing... articlesbase.com/health/