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Strength for Surf 2

By Pedro Bernardes

Experience
Intermediate (2-3 years)
Time
80 minutes/day | 1 day/week | 1 weeks
Good for
Women's Athletic Performance, Men's Athletic Performance, Women's Build Muscle, Men's Build Muscle, Women's Gain Strength, Men's Gain Strength
Equipment
Barbell, Bodyweight, Cable, Dumbbell, Other, Pull up bar, Suspension (TRX)
Description

Surfing is an activity characterized by intermittent efforts and periods of recovery with a wide range of different lengths, involving different parts of the body. This means that a surfer not only has to have Stamina but also Strength, Power, Balance, Coordination and Agility. Surf as a competitive sport as some particularities such as 40 to 50% of the average time is spent rowing and only 4 to 8% is spent on wave ridding witch is the task that is relevant to proceed to the next stage of the competition or eventually win. The first task is about Stamina with intermittent bouts and the second one is more about Power, also with intermittent bouts.

To gain strength is to develop the ability to support and move higher loads than before by recruiting more muscle fibers and to use them more effectively for a short period of time. 

This workout is about developing your strength so you can have stability and balance to keep enjoying your surf. Adding Super Sets in this workout increases volume and intensity of training, increases local muscular endurance and allows equilibrium between agonist and antagonist muscles. Drop Sets at the end of the workout you will take your muscles do complete exhaustion. 

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Week 1

Physiological effect: Morphological gains. Increase in muscle strength by recruiting more muscle fibers, resulting in the development of stability and balance.

Training characteristics: Full body workout to increase major muscle intra and inter coordination for specific tasks and muscles in surf.

Tempo: 2''/2'' (Concentric and Eccentric parts of the movement)

Rest between workouts: 24 to 48 hours

Increase load on 2 and 3 Set. 


ExerciseSetsRepsRest
Circuit1A. Barbell Squat
Barbell Squat demonstrationPlay Barbell Squat demonstration
314
12
10
60s
1B. Dumbbell Lunges
Dumbbell Lunges demonstrationPlay Dumbbell Lunges demonstration

On top of a Bosu. One leg at a time, changing with no rest between.
312
10
8
60s
Circuit2A. Standing One Leg Calf Raise With Dumbbell
Standing One Leg Calf Raise With Dumbbell demonstrationPlay Standing One Leg Calf Raise With Dumbbell demonstration

One foot in TRX. Add weight by holding a Dumbbell or Weight Plate. One leg at a time, changing with no rest between.
312
10
8
60s
2B. TRX Hamstring Curl
TRX Hamstring Curl

One leg at a time, changing with no rest between.
312
10
8
60s
Circuit3A. Bent-Arm Dumbbell Pullover
Bent-Arm Dumbbell Pullover demonstrationPlay Bent-Arm Dumbbell Pullover demonstration
312
10
8
60s
3B. Pull-up
Pull-up demonstrationPlay Pull-up demonstration
312
10
8
60s
Circuit4A. Decline Pushup
Decline Pushup demonstrationPlay Decline Pushup demonstration

Hands on Bosu
312
10
8
60s
4B. Cable Standing Fly
Cable Standing Fly demonstrationPlay Cable Standing Fly demonstration
310
8
6
60s
Circuit5A. Plank With Feet On Bench
Plank With Feet On Bench demonstrationPlay Plank With Feet On Bench demonstration

Elbows on Bosu. Move knee to the side and back, alternating. One side at a time, changing with no rest between.
340
50
60
60s
5B. Barbell Good-morning
Barbell Good-morning demonstrationPlay Barbell Good-morning demonstration
314
12
10
60s
Circuit6A. Wood Chop with Rope Attachment
Wood Chop with Rope Attachment demonstrationPlay Wood Chop with Rope Attachment demonstration

One side at a time, changing with no rest between.
312
10
8
60s
6B. Side Crunch With Leg Lift
Side Crunch With Leg Lift demonstrationPlay Side Crunch With Leg Lift demonstration

Add weight by holding Dumbbell. One side at a time, changing with no rest between.
312
10
8
60s

Date Created: 12/30/2018, UTC


Last Updated: 4/18/2021, UTC

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