I plan in 9 or so months competing in surf races, here’s a Youtube video for an example
I’ve just begun in the gym so am completing a general prep phase at the moment, it involves a push day, pull day, leg day. All multi-joint compound movements at around 3x10 with 1-2 minutes rest.
Just wondering how i could begin to taper my training to be more sport specific. Also looking for workouts to address strength-endurance eg; farmers walks, etc. Where i’ve really had no experience. Can anyone suggest workouts to address this sort of area?
Howdy. Not much of a surfer but I was pretty heavy into skimming & body surfing for quite a while. Still do both occasionally.
The gym is great, and will certainly compliment a lot of what you do. I suggest, however, that you not go the “sport-specific” route; i.e. don’t attempt to mimic what you do on the board to what you do in the gym. The #1 thing that got me better at skimming & body surfing, was more skimming & body surfing.
That being said, a base program where you can pull away assistance as needed will work well. 531 would be a great choice for this. The base program with body weight assistance is what I’d do were I in your shoes. You’ll keep getting stronger with the base program, and gain a better control over your body with the body weight work. No need to get too fancy either. Keep to the staples like push-ups, leg raises, chin-ups, lunges, etc.
Thanks guys, at the moment my program looks like this - looking for any feedback for a more sport over bodybuilding program
Pull day
Deadlift
Bench Pull
Lat Pull
1 arm row
Shrug
Lateral Raise
Face pull
Push day
Bench
Shoulder press (push press if needed)
Incline DB bench
Dips
Cable decline fly
Tricep pushdown
Legs and core
Squats
Hip thrusters
Walking DB lunge
Calf raises
Roll outs
Weighted lateral flexion
Russian twists
Do most of these at 3x10 with 1-2 minutes rest, normally smashing out a session in an hour with 5 minutes warm up either side of lifting. Slightly concenered completing too many exercises? any feedback?