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General => Training, Diet, and Fitness => Topic started by: Old School 213 on January 20, 2021, 11:49:42 AM

Title: At home training ap?
Post by: Old School 213 on January 20, 2021, 11:49:42 AM
Hola boyos.

So, just like many of you I've packed on some extra weight during COVID. I used to be in the gym consistently and prone surfing 2-3 times a week. During C19 and finishing my masters at the same time these have dropped off and my fitness level has gone down the tubes. I was never ripped/shredded by any stretch of the imagination but as Damon Wayans said in the great white hype, I'm in shape, I'm round! 

I need to do something. I've started walking the dog and have been clocking ~20 miles a week. But that's not enough for the rest of me. The Gyms near me are either closed or require a mask, have an occupancy restriction and increased C19 risk. Together, that makes me uncertain about going into a gym today.

Working out at home is the next option. I'd love to put a weight pile in the back yard but to get it happily stocked I'm looking at spending $2K-ish (did I mention I'm a starving college student?).

That leads me to the home-workout-without-equipment aps. Have any of you used one? Which ones? Thoughts? Feedback?

Title: Re: At home training ap?
Post by: sflinux on January 21, 2021, 07:35:11 AM
My New Years resolution was more leg work.  I started using a jump rope and have seen positive results.  I also added a carve board to help me work on my rail game.
It is hard to recommend training without knowing what your goal is?  If it is to just lose weight, I would self reflect on diet (limit refined sugar and alcohol intake is always a good start as the liver is the only organ in your body which can metabolize those and it has an efficiency capacity which you can overload).  And when looking at "losing weight" remember that a scale also measures your bone and muscle density, where less is not always better than more.
K.I.S.S. activities that could benefit your prone surfing:
cycling
pull-ups
push-ups
skateboarding
SUP
If getting back into prone surfing after a hiatus, volume will be your friend.
Excercise bands:
https://www.youtube.com/watch?v=WQ0MsWxiwn4 (https://www.youtube.com/watch?v=WQ0MsWxiwn4)
There are a ton of exercises with Swiss balls.  Bosu balls are cool too.
More advanced training would be squats and kettlebells but you want to make sure you are educated on how to do this correctly, as incorrectly it could cause more harm than good.
Title: Re: At home training ap?
Post by: PonoBill on January 21, 2021, 05:18:05 PM
Joe's exercise looks great, but DON'T use bungees with hooks--neither metal nor plastic. In my zillion years of motorcycle riding, I have two acquaintances who lost an eye to a bungee hook, and I had a close call. If the thought of a bungee hook in the eye doesn't make you squirm in your seat you're a stronger soul than me.

I do a lot of exercises with rubber bands, but lately, I'm just paddling long distances once a day.

If you have the new apple watch the apple workout routines are good.
Title: Re: At home training ap?
Post by: sflinux on March 30, 2021, 02:09:49 PM
Cris Mills (Surf Strength Coach) has an app called Surf Athlete:
https://play.google.com/store/apps/details?id=com.surfathlete.app&hl=en_US&gl=US (https://play.google.com/store/apps/details?id=com.surfathlete.app&hl=en_US&gl=US)

Cris is affiliated with the OMBE (Ocean Mind Body Equipment) which offers Accelerated Surfing Programs.
https://ombe.co/programs/ (https://ombe.co/programs/)
Title: Re: At home training ap?
Post by: SUP Leave on April 28, 2021, 12:30:05 PM
Quick comment on the Joe Blair technique. I use a big rubber band (available at any sporting good store) to do those exercises that Joe shows. I never saw his video but do those every year in the months leading up to a vacation where I will be prone surfing.

Can confirm, they work really well. I usually run out of general energy, or cramp up, long before my shoulders get whacked.

The other thing to do is to face the hook point and extend your hands down and behind you. This works the lower deltoid and teres minor and major which get tired quick as they help you raise your arm out of the water at the end of a paddle stroke.

I prone surfed this morning on a board that was a little too small for the conditions (and my ginormous gut).  My shoulders felt strong the whole time, the rest of me got tired quick.

Title: Re: At home training ap?
Post by: PonoBill on April 29, 2021, 06:13:47 PM
I've got an Oculus, which I haven't paid much attention to after the first week. But there are several exercise programs on it that are a major league workout. I pooh-pooed the notion when my daughter first mentioned it, but I did a half-hour today and just about puked.
Title: Re: At home training ap?
Post by: sflinux on April 30, 2021, 11:44:28 AM
@SUP Leave: thanks for sharing.
I find the spinal decompression exercise (Foundation Training) helpful for training the muscles for the proper posture while prone paddling.
https://www.youtube.com/watch?v=vmhu-yZGY_A (https://www.youtube.com/watch?v=vmhu-yZGY_A)

If you want to improve your paddle technique, Rob Case has a lot of content to improve efficiency and minimize injury:
https://www.youtube.com/watch?v=bwFBojLeUt8 (https://www.youtube.com/watch?v=bwFBojLeUt8)
https://www.youtube.com/watch?v=vAMkH0KAlNg&list=PLBKPSW8fVj2QLw99P8V7PIZzrnRcSQFel&index=24 (https://www.youtube.com/watch?v=vAMkH0KAlNg&list=PLBKPSW8fVj2QLw99P8V7PIZzrnRcSQFel&index=24)

https://www.surfingpaddling.com/ (https://www.surfingpaddling.com/)
http://www.xswimfit.com/ (http://www.xswimfit.com/)
https://surfmastery.com/podcast/012-rob-case-surfing-paddling-coach (https://surfmastery.com/podcast/012-rob-case-surfing-paddling-coach)
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