More on the “Core” by Suzie Cooney
  • For Stronger Stand Up Paddling

     

    Suzie sent me the latest installment in her series of workout and exercises for improving your Stand Up Paddling.  If you like what you see here, you should check out the rest of her updates at Naish’s website. 

    http://www.naishsurfing.com/sup-fitness/

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

    Stand Up Paddling Fitness with Suzie Cooney - Core Workout

    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.

    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: 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

    Stand Up Paddling Fitness with Suzie Cooney - Core Workout

    Click on the photo for a larger view.

    While assuming the prone (face down) position, lie on the floor with feet together and forearms on ground. Be careful not to clasp your hands/fingers together. Lift your entire body off the ground until you form a straight line from head to toe, resting on your forearms and toes. Draw in your abs (do not hold your breath) towards the front of spine and keep breathing. Keep your head in a neutral position and don’t look up. Hold for 1-15+ seconds. You may shake at first, this is normal. With practice, the shaking will lessen.

    Progression 1: Lift one leg behind you, then change the platform to the INDO Board Gigante Disc, then lift body up to push up position, then to one leg!

    Stand Up Paddling Fitness with Suzie Cooney - Core Workout

    Click on the photo for a larger view.

    Progression 2: Same thing, on the BOSU

    Stand Up Paddling Fitness with Suzie Cooney - Core Workout

    Click on the photo for a larger view.

    Exercise 2: Advanced Prone Plank on Stability Ball with Progressions

    Stand Up Paddling Fitness with Suzie Cooney - Core Workout

    Click on the photo for a larger view.

    Note: Since I’m tall, I use a fully inflated 65cm ball. I inflate fully for faster action. If you like, you can inflate with less air to slow it down.

    Again we assume the standard prone plank position, but this time we steady ourselves with our arms on top of the stability ball. Crazy fun and challenging! The same progressions will follow as above.

    Progression 1: Lift one leg behind you, then change the platform to the INDO Board Gigante Disc, then lift to one leg! Here, I eliminated the pushup position, but go ahead and give it a try! Let me know how you do!

    Stand Up Paddling Fitness with Suzie Cooney - Core Workout

    Click on the photo for a larger view.

    Progression 2: Same thing, on the BOSU

    Stand Up Paddling Fitness with Suzie Cooney - Core Workout

    Click on the photo for a larger view.

    These exercises should take you a long way into better paddling and endurance. I have much more to come, so please check out my other training articles as well.

    Aloha,
    Suzie


    For more information and tips from Suzie Cooney go to: www.suzietrainsmaui.com
    and follow Suzie Trains Maui on Facebook or @suzietrainsmaui on Twitter.

    Disclaimer

    All the information presented in the SUP Fitness section of naishsurfing.com is for educational and resource purposes only. It is there to help you make informed decisions about your fitness training. It is not a substitute for, or an addition to, any advice given to you by your physician.

    Suzie Cooney, CPT, and Naish International strongly recommend that you consult your doctor and get medical approval before beginning any fitness and/or exercise program. You are solely responsible for the way information in SUP Fitness is perceived and utilized and you do so at your own risk.

    In no way will Suzie Cooney, Naish International or anyone associated with Naish International be held responsible for any injuries or problems that may occur due to the use of this website or the advice contained within.


    May 23rd, 2011 | Casey Gotcher | 1 Comment | Tags: , , ,

About The Author

Casey Gotcher

One Response and Counting...

  • Ketan 05.23.2011

    Great low-cost work-out, I love it! She looks amazing too….

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