Stand Up Paddling Fitness

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 Packagein 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!

Please share this article on FaceBook, Tweet

Tweet it or feel free to post!

Also, to join my confidential mailing list and receive lots of great tips and more,  go here:

Sign up for your FREE Suzie Trains Maui Email Newsletter