Step 1 – Increase your paddle fitness
To prove your aerobic system and your anaerobic system you need to do intervals. All you need is a 12min superprogram:
- Warm up: 2 min 50%
- 100% for 20 sec,10sec walk x10
- 50%(Walk) 5min.
Step 2 – core stability and rotary power
Boso ball exercises its perfect to improve your core stability. Stand on a boso ball with a fitness ball between your hands. Move from one side to the other side.
- Hold for 20sec, 20 rep booth sides
Step 3 – Increase your upper body strength and power
You need muscle endurance in your arms, back and shoulders so you can keep up the paddling intensity.
Push ups on fitness ball.
- 12 x 3 80% 1RM
Step 4 – Improve your mobility and flexibility
Yoga is a perfect way to get the mobility and flexibility you need for surfing
Mobility is the ability to move your joints into flexible positions, and also have the joint stable in those positions.
Article by Egil Hjelmeland