stretching for surfing

Improve Your Next Surf – The Best Way to Improve Your Surfing For Tomorrow

and the day after that, and the day after that…

There is no way you are doing this. It’s the #1 technique to improve your next surf, and I never see anyone doing it.

 

Thank You So Much for watching!

Please, if you have any questions, feel free to contact me!  

And go ahead and forward this onto anyone you think it could help. 

See you in the water!

– Rob

Want some more information on the XSWIM Surfing and Paddling Training Program?  Check it out here…

 

 

 

New XSWIM Surfing Workout – Leg Day!

new surfing workout leg day

Sometimes, you just have to mix it up with your surfing workout.  This day was our second time out trying to dial in the right wake.  While we were working on that, we took a few cracks at it.  

By the end, my legs were toast!  Funny how a few dozen bottom turns and off the tops will wear you out.  

When we talk about building long term strength and muscle memory, it’s all about repeating a motion (correctly) over an extended period of time until our brain skips a step.  When learning something new, the brain takes two steps to get the body to react.  Over time, through perfect repetition, it reduces that to one step.  

This is most likely a human adaptation for survival – the brain is realizing that the things we do repetitively might be important so it tries to speed it up.  

Unfortunately, with surfing, we get few chances to repeat a motion.  That’s why workouts like this, skateboarding, snowboarding, and other similar environments provide us with this chance to repeat a motion over and over again.  Are wavepools the future of surfing?  Maybe not all of surfing, but definitely for technique and practice.  

Last point I want to make – most people quit their workout routines shortly after starting.  Why?  It gets hard!  

Enjoy to the burn.  Meaning, enjoy the struggle, take satisfaction in how much working out sometimes sucks.  You’ll have to take this mindset from time to time this to get through it.  Then, when you’re done, you’ll feel great about the fact that you completed it.  Use this as motivation for next time.

In summary:

  • Repetition helps us with long term motor learning – but be sure to use good technique – the brain doesn’t care about the quality.
  • Bring some fun into your workouts – play games, challenge yourself/friends
  • Mix it up – do something different – skateboard, snowboard, wakeboard, bodysurf, etc.
  • To motivate you to go – think about how good you felt at the end of your last surfing workout.
  • To motivate you during the workout – “embrace the suck” This is a Green Beret motto.  Success doesn’t come easy.  Most of the journey sucks.  Know this and embrace it.
  • To motivate you when you think you’re done – Navy Seal 40% rule.  When you think you can’t go any further, you’ve only used 40% of what you have in the tank!  That’s right.  It’s all mental from then on.  Take a minute rest and do a little more.  Then rest and do more.  Then rest and do more.  Keep going until you’ve blown your mind!  Your body can always keep going.  Your mind is what stops you.  Don’t let it!

Have FUN!!

 

 

 

surfing fitness challenge

Challenge Equals Change – Surfing Fitness Workouts

How many of you have a hard time getting motivated to go work out, when the workout is so monotonous?  Surfing fitness is sometimes like that. We’d so much rather just go surf, or skate, or do anything but work out. 

XSWIM Workouts mix up that monotony of a normal workout.  And just sometimes we need that extra motivation.  

We need that extra motivation to affect change.  And the only way to get your blood pumping with the competitive fire within yourself is to challenge yourself.  Put yourself in uncomfortable situations and do the best you can to overcome that feeling.  

It is only in the defeat of the things you are uncomfortable with do you grow.  Sometimes you overcome it right off the bat.  And sometimes it takes time.  But you can’t grow without trying. 

Challenge Equals Change…

surfing duck diving

Duck Diving – John John Style

John John is one creative dude.  This is one of the most innovative techniques and workouts I’ve ever seen.  After trying it a few times, it’s really a lot of fun.  

Go ahead, try it out!  

 

 

 

 

 

 

favorite surfing workout

My Favorite XSWIM Surfing Workout – It Hurts So Good

Someone asked me the other day what my favorite surfing workout in the XSWIM program is.  I really enjoy the XFIT advanced workouts, but I had to answer with one of the first workouts I created just because of a swim set that I love so much.

I named the swim set “All You Can Eat 50s” and you can find it in the Test workouts (#2 of 5).  We start with a solid warm up of swimming with core work in between swim sets (crunches, scissors, heel ups, bicycle crunches, and elbow plank).  Then we get into a combined Endurance and Agility section – the All You Can Eat 50s set.  Here’s how it works so you can try it on your own (be sure to warm up / warm down and do not add any additional rest once you have started the set):

Continue reading “My Favorite XSWIM Surfing Workout – It Hurts So Good”

Mark Occhilupo makes a comment swimming surfing

Occy Comments on Swimming Surfing Connection

I couldn’t resist posting this. Surfing Legend Mark Occhilupo (Occy) makes a comment in his telecast regarding how he thinks the best swimmers make the best paddlers. Thanks Occ.

 

 

surfing paddling fitness and duck diving

Surfing Fitness Techniques for the Average Surfer

Are pro surfers just lazy?  Of course not.

The reason they use Jet Ski Assist in the Billabong Rio Pro contest is for the benefit of the audience.  It was boring watching them struggle in the old days.

But we are not pro surfers, and we do not have Jet Ski Assist.  So how do we get to enjoy large beach break days?

In the following video, I break down one of two keys to enjoying a beach break session and provide you with a workout that you can try on your own to improve your surfing fitness.

See you in the water,

Rob

 

best swim stroke to improve your paddling

Best Swim Stroke to Improve Your Surfing Paddling

I received a lot of positive feedback from the Paddle Battle Analysis between Kelly Slater and Bede Durbidge.  So here are two swim sets you can try on your own to help you improve your surfing paddling – a beginner and an advanced.  A warm up and warm down are required for each:

1.  This first swim set is taken from one of the XSWIM for Surfers Building a Base workouts, however, in the Building a Base workout, dryland exercises complement the swimming set after each repetition.  This is a good beginner style head up freestyle swim set.

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XSWIM for surfers

What is an XSWIM for Surfers Swim Workout?

I have to at least get this out of the way – here are the 6 W’s for an XSWIM swim workout for surfers:

1. WHAT is XSWIM for SURFERS?

A unique swimming workout for surfers that incorporates various exercises and surf specific exercises.  The swimming sets are designed specifically to mimic surfing and the different types of scenarios a surfer will face – point break, reef break, outer reef, beach break, etc.

1a. WHAT can it do for me?

Improve your surfing fitness (lose weight, gain strength, increase endurance), increase your confidence in the water, supplement your existing training, help you break through your performance plateau.

2. WHO is it for?

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