Core | Stand Up Paddling Fitness

Indo Board Training Equipment for Stand Up Paddle Training For Every Condition and Every Season

Kevin Vangritis of NCarolina and regular Maui visitor paddles in very cold conditions but also trains in his home studio on the Indo Board Balance Trainer

With winter conditions here on Maui or on the mainland, from super big waves to brisk chilly mornings on a lake you need to keep your legs strong and fine tuned even when conditions may interrupt your stand up paddling. Keep those paddling skills sharp and hop aboard the Indo Board Balance Trainer. Tweet

As owner of Suzie Trains Maui, Naish Team SUP Rider and Indo Board Team Rider, I’ve written many articles ( see links below ) on stand up paddling fitness for all levels and I’m a huge advocate for functional training, as it is the most important part of your balanced approach to better paddling. This kind of training is also known as proprioception training or brain training where basically we are training the brain to fire immediately in the right order, the correct nerve impulse to the appropriate muscle in all plains of motion.

If you’re just getting started in SUP and you’re stoked about how your body is transforming so quickly, don’t lose that loving feeling of seeing a new lean and ripped body, when the weather turns sour. You can keep it real simple and that’s why I recommend to get the Indo Board Original Package in addition the 24 inch Indo Board IndoFLO Gigante‘ Cushion to create your paddling training indoors.

The Indo Board Balance Trainer will improve your core strength, tone and strengthen your legs, and really improve your balance and reaction time. It’s simply astounding how I notice a difference from land to ocean. I can tell when I’m off or on and it relates so much to my cross-training in the studio.

In addition to the Indo Board Original Package that includes:

30″ x 18″ deck, available in Natural or Multi-color finishes
250 pound maximum weight limit
6.5″ diameter roller
14″ diameter polyvinyl IndoFLO® Balance Cushion (mouth inflatable)

Suzie is training with one Gigante disc under her 9' Naish Mana

I also recommend for real SUP action, the 24″ inflatable Indo Board IndoFLO Gigante‘ Cushion designed with SUP in mind to capture that 4 way water action from land to water. Sometimes I’ll even put two under one board with minimal inflation and wow, it’s crazy! One disc also offers the feeling of paddling down a wave. Check it out!

(side note: you may want to take out fins as not to rip out the fin box)

There are many uses for the Indo Board IndoFLO Gigante‘ Cushion and I’ve got lots of video coming in the New Year that will show you exactly how I do it. ( see below for additional training articles on the Indo Board IndoFLO Gigante‘ Cushion) For example, just by sitting on the Indo Board IndoFLO Gigante‘ Cushion and holding an 8 lb medicine ball will really get that core and abs to fire up. Also by putting your toes on the Indo Board IndoFLO Gigante‘ Cushion and then assuming a plank position, from one leg to two, look out! This photo of me was taken for article I wrote for Naish International for my SUP Fitness Page, Called “More on the Core”.

I had the pleasure of training my good friends (pictured above )Kevin and Jenney Vangritis from North Carolina. They really dug the live-like feeling they got when we were all training in my studio. I was preparing Kevin for a Maliko run and he wanted to do and know absolutely everything and best prepare his body. He’s a racer and now his studio is filled with the Indo Board Balance Training gear and he’ll be rock’n it ( when it’s snowing outside). He paddles in all extreme conditions and had some fun with me this past November:

Here, besides surfing in the studio, Kevin is learning how to perform a plank with hands in push up start position on Indo Board roller and board. To control board left to right he really has to engage his entire body and core muscles. To advance this move, he can lift on leg a few inches off the ground, and hold for 15 seconds then switch. Joining us was his lovely wife who also paddles, Jenney! She is simply sitting on the Indo Board IndoFLO Gigante‘ Cushion and wow her abs and core are work’n. Later we tossed a 4 lb medicine ball while I was on the other one. Great fun, great training.

The core Bug

I also introduced to them the sensation of sky diving, or what I call “the bug”. It requires you to contract your glutes or butt muscles, lift your chest up off the Indo Board IndoFLO Gigante‘ Cushion, while keeping your head down or in a nuetral position and then squeezing your shoulder blades nice and together and this offers a killer core exercise. The bug! You can make more challenging by holding 3-5 lb dumbbells in your hand and increase hold time.

I have also included in this photo the Indo Board Kicktail which offers a very sassy training platform and allows you to really strengthen your feet, ankles, knees and up to the core and hips. I like to switch my stance from goofy to regular and then feet side by side. In this photo I’ve included a 15lb kettle bell held at the top of shoulder to add more force production down to the disc. A KILLER workout on the legs. This same exercise can be achieved nicely with the Indo Board Original Package. I’m just lucky to have all the toys! This is a simple loaded squat. To add to intensity, hold your squat, increase weight, deflate disc.

In this exercise I’m holding a 4lb medicine ball in the surf stance with the Indo Board Kicktail, arms extended on top of the Indo Board IndoFLO Gigante’ Cushion . Here you can practice your strokes with a ratio of like 3:3 and change the tempo and time yourself for several 30s or 1 minute intervals. Increase challenge by adding heavier medicine ball, squat lower, reduce disc inflation, or if you’re really brave ( advanced only ) close your eyes. WOW.

It’s really endless of all the incredible exercises you can do when the weather is cruddy, or if you simply want to mix up your current routine. These exercises are fantastic even if you don’t surf or SUP.

This equipment featured here by the Indo Board Balance Trainer company is designed to increase your enjoyment while at the same time provides an incredible training platform to perfect any specialized sport. I also use this gear to help my clients who are post op from hip or knee surgery along with the guidance from their physician. The low impact offers great stabilizing training for the major joints. It’s easy, or incredibly challenging. Your core, legs and arms get an amazing workout and it’s never ever the same.

Kevin & Jenney in Suzie Trains Maui Studio on Maui They rocked the Indo Board training gear and now are all set up in their home studio in NC. Great Maliko run Kevin. Keep those bodies strong!

I love to introduce my clients and you to the new way to train or to add to your current routine to keep you on the water longer. Building your body also builds your mind. Your mind is the key to your best performance. This is the ultimate in physical fitness conditioning for SUP or stand up paddling and surfing.

Share and care when you’re out on the water and don’t let a day of snow or extra big surf interrupt your training and fitness goals!

Here is where you can get your Indo Board Balance Training Equipment. Also, here are additional links to other SUP Fitness Articles you may find helpful that include the Indo Board Balance Training Gear:

The Importance of Balance Training

SUP Fitness Tips & Articles

No matter where you live, what kind of paddling you enjoy cross-training like this is fun, challenging and can be performed by anyone at any fitness level. You will notice a great improvement not only in your paddling but in your everyday activities. Functional training is taking the world by storm like SUP and is not really new, it’s just becoming more accessible. The family of boards and rollers and disc offered by the Indo Board Balance Trainer company is sure to change your life, like SUP. Training can be fun!

Stay tuned for 2012 for my new short HD videos that will show you how I train on the Indo Board Balance Trainer!

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Aloha and paddle strong,

Suzie Cooney, CPT of Suzie Trains Maui See you on the water and on your Indo Board!

How to Increase Your Paddling Power for SUP Stand Up Paddling

How to Increase your Paddling Power

For Beginners to Advanced Paddlers
by Suzie Cooney, CPT of Suzie Trains Maui and Naish Team SUP Rider

This has been a full summer of paddling for sure, whatever your style: downwinders, flat-water, waves or the Moto X of SUP: SUPCross. I’ve been getting lots of emails from you as you improve your SUP skills and increase your strength. That’s awesome! I’m glad the SUP-specific fitness tips I’ve designed for you are working and will continue to help you each and every session. By now, your core, legs and upper body are getting stronger and you are learning the fine dynamics of building your strength specifically for stand up paddling. So it’s time to go to the level of power here. In these exercises, we’re not only going to engage our core to the highest degree, but I’m going to give you the power to learn how to get the most of each stroke so you can really turn on the juice!If you haven’t read my earlier series on combining balance with upper and lower body endurance, I recommend you add this article to your SUP training tools. Click here for the article:UP your SUP Performance by Combining Upper Body Paddle Endurance with Balance and Core Training

I’d like to add a special thanks to my Naish teammate, Dave Kalama, for really hammering home the concept of reaching with everything you’ve got. Thank you Dave! He’s absolutely right. So now that we all have that ingrained in our minds, let’s see what it feels like to reach with more power.

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.

Recommended Equipment: INDO Board Gigante Disc, INDO Board Pro Board or Ying & Yang (as pictured below), TRX Rip Trainer (I use the heavier chord in this training series).

Select a sturdy object to secure your TRX cord to the ground. For this series, I attached it to a stake in the sand. The combination of INDO Board Gigante Disc with the Ying & Yang board, in addition to the TRX Rip Trainer requires unique training, just like stand up paddling. This is a functional and dynamic workout to the highest degree. Since the core is what stabilizes us while paddling, we now have a power source delivered through the core and transferred directly to our stroke.

Like Dave, I need to drive home the idea that there’s more to the “core” than just abs. It’s absolutely everything, and I mean everything, excluding your arms and legs – but not to say that your arms and legs don’t help to stabilize you as you paddle.

When I’m on the water or in the studio teaching people how to really engage their core, I take the time to break down their stroke as well. Then, when the light goes on and they have an “ah ha” moment, it’s cool. Connecting the dots from the top of your stroke, through your bottom shoulder, leading hip and finally passing through your core to the blade as you exit your feet, finally makes sense when you have more paddle power from the strength of your body. This comes from specific strength training for SUP and it’s what we’re going to do right now in these exercises.

Progression Variables: Floor to sand, traditional paddling stance to surf stance, discs under INDO board, less air (easier)-more air (faster action) in discs, light – medium TRX chord to heavier gauge TRX chord, speed of stroke, reach distance, slower-faster paced, number of strokes per side, change stance position during set.

Exercise 1: Power Strokes: Regular Stance, Feet on Ground

Continue reading How to Increase Your Paddling Power for SUP Stand Up Paddling

Buidling Your Dynamic Core For Stronger Stand Up Paddling

( 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.

Dynamic Core Suzie Cooney @ All Rights Reserved

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

Naish Team Suzie Cooney Dynamic Core - exercise 1

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!

Suzie Cooney Naish Team, Dynamic Core - Exercise 1 - Progression 1

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!

UP Your SUP Permformance Suzie Cooney for Naish on Combining Upper Body Paddle Endurance with Balance and Core Training

by Suzie Cooney, CPT of Suzie Trains Maui and Naish Team SUP Rider

You can click here and go directly to the full article: http://www.naishsurfing.com/sup-fitness/

Whether you’re new to the sport of stand up paddling or preparing for an exciting Maui Maliko downwinder, having upper body paddling endurance and excellent balance will get you through the deepest troughs, maybe help you pass a competitor or help you enter bigger waves and swells with extra confidence and success!

I like to be as efficient as possible when training, so combining the two is perfect. The following exercise is just a sample of what you can do to get stronger, develop faster reflexes, increase the rapid firing of your finite muscles that stabilizes your larger muscles, improve your timed runs and possibly reduce fatigue and/or risk of overuse injuries.

It’s well known that SUP requires the entire body to perform and respond in unison. You’re never isolating one muscle group at any given moment. As you paddle, your entire shoulder complex, upper/lower back, feet, ankles, knees, hips and core (everything excluding your extremities) are executing each short or long stroke in a smooth, connected motion. Conditions can and do change, so adding some balance work is also a huge plus. I totally can tell that when I balance train, my reactions are sharp and quick.

Based on your current level of fitness, ease into some of these more advanced moves and change the variables accordingly. You can simply start with your own paddle or select one of the suggested weights. I usually start light and advance to heavy, to fatigue.

Read the entire article here, and see all of the exercises /photos and progressions here

Suzie Cooney, CPT

To learn more about Suzie go to http://www.suzietrainsmaui.com

You can also follow her on Face Book at: http://www.facebook.com/suzietrainsmaui

Suzie Trains Maui

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

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

STAND UP Paddle for Your Health & Fitness

Suzie Trains Maui

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Wave Action with Suzie

Indo Board Training Equipment for Stand Up Paddle Training For Every Condition and Every Season

How to Increase Your Paddling Power for SUP Stand Up Paddling

How to Increase your Paddling Power

Exercise 1: Power Strokes: Regular Stance, Feet on Ground

Buidling Your Dynamic Core For Stronger Stand Up Paddling

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

UP Your SUP Permformance Suzie Cooney for Naish on Combining Upper Body Paddle Endurance with Balance and Core Training

by Suzie Cooney, CPT of Suzie Trains Maui and Naish Team SUP Rider

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

SUP Stronger NOW! All My Clients Love the INDO Board. Core, Legs, Upper Body. Order Yours Here:

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