The key to getting any benefit from the most surf-specific exercises is first to master general movement patterns, a crucial foundation, which should form the majority of training.This also feeds into injury prevention and being robust for surfing. We want to progressively overload and the most value and long-term progression is made by ‘minimal dose response’, and by mastering an exercise before embarking on the next one of greater challenge. We need to understand the notion that strength is a skill… Occasional testing is a great way to see one’s progression and readiness to overload into a next phase of training!
The 4 week phases are mapped out in the 3-monthly cycle, each with a certain training emphasis. During these we utilise some exercises to maintain earlier adaptations. Progressions or regressions from the programmed exercises can be tailored to the individual!
Nick can give you examples from his sport analysis and research of Surfing , as well his own personal experience. We can all appreciate that it’s majority paddling, we know how technical the pop-up is, and how great those precious few seconds wave at a time are on our feet!
Adding light load makes the body fire up more: more neuromuscular activity, gives stability and something to work against, causing force generation.
Learning to absorb force is the foundation of then being able to generate it.
Training with greater load causes the body to adapt and get stronger. A stronger muscle can apply the same force for less effort.
Resistance training has been evidenced to also support bone , ligament and tendon strength, so doing some long term is a must.