I very new to this whole SUP thing, but very experienced when it comes to strength training, ask me anything you want, I'm a competitive powerlifter. If there is anything I can be of some help with I'm happy to point you in the right direction.
A combination of a row/high pull/overhead press , all done with a kettle bell for time would best train the shoulder girdle and upper back for paddling. Basically you would do this for 30 seconds on and 15 off, repeating it for 15 minutes, a warm up of say five minutes and a cool down would be ideal.
Done properly this also trains the hips,glutes,and core all in one as well it is the perfect combination of power and stamina, it's also a unilateral movement which would help balance.
Hi mate I have been doing some lifting lately , mainly lighter weights but do some deadlifts. I am currently lifting 120kg 3 sets 5 or 6 reps. I want to go heavier but concerned my hips might not cope. I have had hip reconstruction surgery a few years ago. My question is do you have any experience with lifters with hip problems going heavy? Im trying to get flexibility back in my hips and I know power lifters and squatters have good hip flexibility. Also how many times a week do you recommend heavy weights.
Select to expand quotehusq2100 said..
teatrea, have you tried yoga? (not bikram or full meditation)
Yeah mate yoga is good , I do a bit of it. But I like to be more active. Actually being doing just a lot of body weight squats and just plain squatting while watching the idiot box and that has helped loosen up my hips a fair bit. I rekon you cant beat the compound lifts for functional strength , just a bit concerned I might break my hip if I go to heavy
Im just interested to know if any one with my type of problem has found it helped or hindered?
Hi,
Regarding sup strength in general here is a couple of resources
great site called sup strength on facebook ,also youtube clip called in the gym with Kristina Zur ,if someone could please upload this its a gr8 for motivation ,
Hope it all helps
cheers
This is good advice yoga is something I do as well , bikram in a hot room in fact. Heavy is all relative to what your actual 1 rep max is,for instance I have performed squats and dead lifts for numerous sets up to 5 times a week at 95% of 1 rm but I have been training for 23 years. At the moment I am traing each movement pattern twice a week but very heavy once and medium the next. As a novice I would suggest 3 times a week at a medium intensity as you won't be able to generate enough force to pull tendon from bone as your strength levels will not allow this. Find a good physio that's has sports experience and have them test your functional range of motion in order to make sure there's no unilateral deficit
This is good advice yoga is something I do as well , bikram in a hot room in fact. Heavy is all relative to what your actual 1 rep max is,for instance I have performed squats and dead lifts for numerous sets up to 5 times a week at 95% of 1 rm but I have been training for 23 years. At the moment I am traing each movement pattern twice a week but very heavy once and medium the next. As a novice I would suggest 3 times a week at a medium intensity as you won't be able to generate enough force to pull tendon from bone as your strength levels will not allow this. Find a good physio that's has sports experience and have them test your functional range of motion in order to make sure there's no unilateral deficit
For new lifters, try starting strength or strong lifts. Both based on bench, squat, deadlift, overhead press or a row of some kind along with pull-ups and dips is all you need. Start at bare oly bar (20kgs) and add 2.5kgs each session concentrate on getting good form. I started last winter and before I knew it DL 120 kgs, Squat 110kgs, bench 80kgs OH press 60kgs Nothing major in lift weights but good increase in functional strength.
For hip strength I personally think the kettle-bell swing and turkish get up are great. A couple of kettle-bells and a pull up bar or aset of gym rings at home would be all you would need to build a good strength/conditioning base
Sounds like good advice. Another option would be the 531 protocol by Jim wendler, look at edition no 2 online. But as he says, the kettle bell swing is an AWSOME exercise.
Lots of balance board options out there...but here's a woman with a few good moves
My chiro recommended kickboard laps in the pool - for hips.
Your thighs condition tend to limited the lap count, small swim fins gave me the power needed to exercise the hips and as a bonus I can do backstroke, this really loosens up tight shoulders -- stretches the shoulder in the opposite way that paddling has done for years -
4 by 50m kick, 4 bstroke , 4 kick , 4 back , 4 kick gives a kilometre
- 35 min plus 5 min either end, gives 45 min for three times a week
Great for flexibility and breath control - if you push it a bit you will also get cardio benefits!
Steve
Select to expand quoteDingleberry said...
Sounds like good advice. Another option would be the 531 protocol by Jim wendler, look at edition no 2 online. But as he says, the kettle bell swing is an AWSOME exercise.
What are some good kettle bell moves that you recommend? Any vids to pics?
I do a few at the gym but have no idea what they really are called. (Started two weeks ago) I do kettle bell swings changing hands at the top of swing 10 each hand then straight into 10 each arm of squat and clean n jerk motion full extended arm above head. No rest between any set do 6 rounds nonstop as my warm up for 40mins of boxing on the bag 3min rounds with 2min rests. High intensity on the bag including elbows and kicks.
Then back to the same kettle bell routine for 6 rounds again. Arms basically burning whole time with the bell when doing the sets after the bag for 40mins.
Only using 12kg bell
I'm after some full session kettle bell routines 20-40mins that will really burn for weight loss but improve core for paddling
Select to expand quoteGizzieNZ said..
Lots of balance board options out there...but here's a woman with a few good moves
?rel=0
arent the rails underneth kinda defeating the whole point?
While the smaller balls will allow the board to touch the ground sooner for a given angle, they actually have less surface area incontact with the board.
Look up the kettle bell vids on you tube by Steve cotter he is very good. I would not be doing anything involving loading the spine and then twisting on a bosu ball though as in the vid you'll really hurt your back.i have dead lifted considerable weight and do so regularly but would never try this. Use the bosu ball but do not use weight especially if you plan on mimicking rowing motions you will @$&"""@$ your back for good
Ok great I'll check his vids out.. Thanks
That's one of Australia's best paddlers on the ball I reckon beau has an idea of what he's doing. Would you suggest no weight at all for those movements? Or just keep it light weights?
No weights would be best, the strongest guys in the world, by that I mean those who can squat 1050 pounds, deadlift 900, and bench 700, wound never try this for fear of a career ending mishap.
ideally you would split the training between kettle bell " resistance cardio", for strength and stamina ( done with a straight and neutral spinal position ) and " specific skills", which he is practicing. I know it seems to be nitpicking, but it is an important point that is often misinterpreted even by the best athletes. I have seen people who could squat 340 kilo's wreck their lower backs permanently by doing russian twists with 10 kilo's. I am a nurse and have witnessed similar things in my job.
Very much so, the idea is to develop the strength and stamina, and then the specific skills. Now if your specific skill is strength, as in strongman or powerlifting thats one thing, but from what i can see paddling is a group of skills combined with strength/endurance. But oh yeah there are people who can bench press 700 even 750 LBs, some with a reverse grip. Sure they are chemically enhanced but even "clean" they can still nail 500 - 550.
There is an english powerlifter Tom Martin, look up his vid's on you tube he's only 82.5 kilo's but can dead 345..... naturally fair dinkum no drugs. He's also a sprinter and trains for both sports, he would never pop a weight on his back and sprint as it would be uneven spinal twisting and loading. He trains both skills separate from each other, and as a result is a champion at both. Now he may train with a parachute and simulate sprinting but not with a weight on his back even though he can front squat around 250 kilo's.
He is the 1st man to squat with 1040 lbs at the age of 47, his site is very grounded.
Select to expand quotehusq2100 said..GizzieNZ said.. Lots of balance board options out there...but here's a woman with a few good moves ?rel=0arent the rails underneth kinda defeating the whole point? While the smaller balls will allow the board to touch the ground sooner for a given angle, they actually have less surface area incontact with the board.
Probably true.....as i said....lots of balance board options out there
and sup surf in choppy conditions is all about the "balance on board"
