Year Round Surf Prep

Preparing for the Water

by Mitch Arno, PT, DPT, OCS

Surfing does not maintain a normal schedule, at least not in Northern California. It is not generally held in the spinning studio Mondays, Wednesdays and Fridays from 4-6 pm. The regularity and predictability of surfing more closely resembles waiting for the N Judah Muni line. In other words, sometimes you wait, and wait, and wait… before a good swell comes through town or a good set shows on the horizon. The point is: it pays to be ready.

The unpredictable nature of surfing is one of the many characteristics that draw people to it. But it is also one of the primary reasons people might get injured or simply become frustrated when an epic surf day passes them by because the body can’t keep up due to fatigue. Surfing is not marathon training where you gradually build towards a defined goal with structured training schedule. Surfing requires you to be ready everyday for your peak performance (and twice more in the Fall).

The best way to maintain year-round readiness for the water is to sustain a well-rounded and dynamic fitness and activity regimen. You want to expose your body to the movement and environmental demands you will face once in the water.

For activity and fitness ideas, see the chart below. For a surf-specific workout routine contact CPMC Wellness Services and schedule a private fitness training session with one of our highly skilled physical therapists.

Pacific Campus
2360 Clay Street
San Francisco, CA 94115
415-600-5860
wellness@sutterhealth.org

Demands: Matching Activity CPMC Wellness Services
Rapid Start-stop Circuit training workouts, swim sprints Total Body Fitness Level II
Saturdays: 10 – 11 a.m; Private fitness training
Arm Endurance Swimming (in the bay if you can), UBE (Arm bike) at the gym, Upper body strength training focusing on scapular muscles and rotator cuff, TRX workouts, rock climbing Total Body Fitness Level II
Saturdays: 10 – 11 a.m; Private fitness training
Hip, Shoulder, and Trunk Flexibility Yoga, Regular stretching routine Pilates beyond therapy:Mat group classes or Private Sessions; Private fitness training
Lower Extremity Agility Trail running, hiking, plyometric workouts, TRX workouts Pilates beyond therapy:Mat group classes orPrivate Sessions;Total Body Fitness Level II; Private fitness training
Arm/Trunk/Leg Coordination TRX workouts, Yoga, Pilates, rock climbing, Stand up paddle boarding Pilates beyond therapy:Mat group classes orPrivate Sessions;Total Body Fitness Level II; Private fitness training
Core Strength Pilates, TRX, Yoga Pilates beyond therapy:Mat group classesPrivate Sessions;Total Body Fitness Level II; Private fitness training
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