Since my surfing has been so up and down the past few months (from great to ok to worse than that), I thought it would be good to look through this journal and note days where I surfed well.
I found some workouts that seemed linked to good surfing:
1) Dynamic Warm-Ups: more fluidity in my surfing
2) Abs + Obliques w/ TVA: better balance, better turns. On a side note, doing multiple oblique exercises seemed to make this worse, but multiple ab exercises did not. Combining the abs and obliques in a single workout worked good.
3) Chin-Ups, Bench Press, Biceps, Triceps, Int/Ext Rotation, Reverse Fly's: fast paddling
4) Rows, More Rows, Shoulder Press, More Shoulder Press, Int Rotation A/B: fast paddling
5) Dynamic Warm-Up + 5 directional athletic training: fast paddling, turns, pop-up
6) The same as number 5 + int a/b, vmo and leg extension: super good surfing
7) glutes, adduction, abduction, vmo, leg extensions: great turns
8) squats, lunges, calves, hamstrings, low back: great turns
9) high-volume workouts generally led to exhaustion
So, taking that all in, here's some workouts to cycle through for myself
Upper Body A
Chins, Bench, Biceps, Triceps, Int/Ext Rotation, Reverse Fly
Upper Body B
Rows, Rows, Shoulder Press, Shoulder Press, Int A/B (or Ext A/B)
Lower Body Stabilizer
Glute Extension, Adduction, Abduction, VMO, Leg Extension
Lower Body
Squats, Lunges, Calves, Hamstrings, Lower Back (Shins?)
Core
Ab 1 w/ TVA, Ab 2 w/ TVA?, Oblique w/ TVA
Athletic
Dynamic Warm-Up, 5 Directional Athletic [push, pull, core, quad, ham/ext], Ext A/B or Int A/B
_________________ "Believe strongly that the world is on your side if you keep true to what is best in you." - Master Carlos Gracie
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