Stand Up Paddling Fitness » advanced core training

Buidling Your Dynamic Core For Stronger Stand Up Paddling

Suzie — Thu, 16 Jun 2011 02:54:50 +0000

( All Rights Reserved 2011)Want to explode your paddling core strength? You got it. These exercises require that you understand how to engage your core muscles both before and during the entire set. You become the stabilizing factor as you perform these movements. Also, I’d like you to pay close attention to the tubing or TRX Rip Trainer cord so that it is always taut and under tension throughout the entire series. I call this “time under tension”. If you “let go” of this concept, or your core, you won’t benefit fully from this workout.

Training Note: It’s your choice if you wear shoes or not, or if you train on an unstable surface such as the beach (which is more challenging). I try to train barefoot so that I can mimic the feel of the board. If working with weights, be careful not to drop them on your feet! Everyone’s training needs and experience will vary, so the number of sets/reps you perform is up to you. Typically, if you are just starting out, try 1-3 sets with 10-12 reps each, making sure you are always in perfect form.

Equipment: TRX Rip Trainer, medium/heavy resistance tube

Progression Variables: change the platform you are standing on or use a heavier tubing or cord

Exercise 1: Standing Core Dynamic Stabilization TRX Ripper/Tube Rotations

Click on the photo for a larger view.

In this photo, I’m using the new TRX Rip Trainer with the heavier cord.

Starting with your feet solidly on the ground about shoulder width apart, pointed straight ahead and with good posture, tie the cord to a secure object (Dave’s truck worked great!). Holding the TRX bar at shoulder width and just below the top of your shoulders, begin to engage your core by drawing in your abs and hold while making sure to breathe. Remember, safety loop! Don’t death grip the bar, but start far enough away from post with enough tension that will require you to stabilize the bar and your body. Rotate your body to the right while core engaged, then slowly return just before your start position (critical) and repeat.

Progression 1: Stand on your BOSU or other unstable platform. (An INDO Board on top of a Gigante Disc works well too). Now do the same movements while on the BOSU. Wow…crazy!

Progression 2: Secure a light, medium, or heavy gauge tubing to your secure object and perform the same movement as above, however, this time you’ll need to steady the tubing with your left arm locked. Gently clasp the tube with one hand, but do not grip too heavily. Place a bit of tension on the tube and begin the rotation. Remember “time under tension”. To increase challenge, step further out or hop on your BOSU or other unstable platform.To read the rest of my article and to see all my SUP Fitness Tips go to: http://www.naishsurfing.com/sup-fitness/dynamic-core/While visiting Maui, Suzie is available for private ftness training and beginner to advanced stand up paddling lessons. Contact her at 808-283-2121. Suzie is a professional Team Rider for Naish International.

Get your TRX Rip Trainer here. The Rip Trainer will really help you build your core to explode that stroke!

More on the Core: SUP Stronger and Increase Paddle Power for Naish International and You

Suzie — Sun, 22 May 2011 21:12:14 +0000

More on the “Core”

For Stronger Stand Up Paddling
by Suzie Cooney, CPT of Suzie Trains Maui and Naish Team SUP Rider.

photo by Naish: Suzie Cooney

By now you’ve hopefully worked into your training routine some of the total body exercises I designed specifically for stand up paddling; to work everything, including your core and hope you’re also working on your leg strength. In this series I’m going to ramp up your core work and take you to a higher level of core training for SUP. You will REALLY notice the difference as you train for the waves, flat water and downwinders. Without a strong core, your paddling will suffer. I have so many core exercises to show you, so please always check back here.Remember the core is defined as “everything excluding the extremities” also referred to as the lumbo-pelvic-hip complex. Think of the core to be where you gain that extra stroke, that extra glide to the finish or into next wave. It’s what connects you to the rest of your body and stabilizes your each and every move from head to toe. Some people think, oh the core is my abs. Incorrect! There are many muscles that involve the core and my number one target of the muscles are the glutes (butt muscles) and the deep internal and external obliques and can’t forget the low back muscles as well. We’ll keep it simple for now.

These exercises are challenging. Do your best and progress slowly as so you don’t lose your good form.

Equipment: INDO Board Gigante, BOSU, stability ball, TRX Rip Trainer, medium/heavy resistance tube

Progression Variables: two legs to one, stable surface to unstable surface, forearm plank to pushup position

Exercise 1: Simple Prone Plank with Progressions

Property of Naish International and Suzie Cooney

To see all of the exercises for this article go to: http://www.naishsurfing.com/sup-fitness/

Suzie is available on the island of Maui for private training and SUP Instruction/ Modeling /Clinics & Events. Inquiries: email suzie@suzietrainsmaui.com
Permission required to use any photos/copy or material.

Get your INDO Board Training Gear and the Gigante disc:

Just Add Water and SUP Board New Dimension to the Traditional Core Plank

Suzie — Wed, 11 Nov 2009 08:50:48 +0000

Water is an unstable element and it’s always moving. When you add any unstable element as a training platform, such as an Indo Board or an inflatable disc or maybe the BOSU, you increase the intensity and nueromuscular challenge of any exercise.

The traditional core plank is often employed by the Navy Seals as a suitable challenge and is harder than it appears. I often use it to measure a clients level of performance and endurance of their core. As a reminder the core is simply everything excluding your extremities and is where all movement begins. Having a strong core is critical for the sport of stand up paddling SUP, for it is what engages first and foremost as you initiate a smooth paddle stroke, whether catching a wave or simply gliding on a leisurely cruise.

A weak core may cause you to fatigue, muscle imbalances and reduce your overall performance. There are so many variations in which you can improve your core strength, but since we’re on the topic of stand up paddling fitness, try this one for fun one day. Make sure you are in deep enough water so you don’t wreck your fins.

Assume the traditional core position:

Start in the plank position with your forearms and toes on the board. Avoid clasping hands together

Keep your torso straight and rigid and your body in a straight line from ears to toes with no sagging or bending.

Draw in your belly button to the front of your spine

Your head is relaxed in a neutral position and you should be looking at the board.

Hold this position for 10 – 60 seconds to start

Keep breathing then lift one leg as your progression.

Hey if you fall off it’s just water! Have some fun.

If you have any questions about the above exercise feel free to contact me: Suzie@SuzieTrainsMaui.com

Also check out my training site for more tips: www.suzietrainsmaui.com/blog

Looking forward to meeting you at the event! Don’t forget to register. www.standuppaddlingfitness.com

Practice your planks!

Aloha, Suzie