Watermans workouts by Sport Performance Institute #1

[Here at Watermans we are all about performance.  That is why starting this week, Mike from SPI will be providing periodic workouts designed to help maximize physical performance.  These workouts can be done at home or in a gym, all they require is a little time, a little effort, and the desire to put your best foot forward.  Follow these easy steps and you'll find yourself surfing, paddling, and riding faster, better, and stronger in no time.]

Workout #1

Run at 60 % effort for 10 min Try and get your heart rate and body temp elevated

Perform these three exercises in a row, 20 reps each exercise

Squat: using body weight only squat down until your legs are parallel with the ground and explode back up to a standing position . Perform 20 reps
Sit up: Lying on your back on a beach towel perform 20 ab crunches
Supermans ( back extension): Turn over after abs and lay face down and lift your elbows and knees off the ground at the same time. To help with the back extension push your hips into the ground asyou pull up your elbows and knees. Perform 20 reps.

Repeat this process 3 times then move on to the next couplet.

Forward step lunge: Standing up take a step forward and lower you knee to the ground. Stand back up to the nutral position and step with the other leg and lower your knee to the ground. Repeat this 10 times so you get 20 total reps.
Plank hold: In a push up position lower yourself onto your elbows while keeping your knees off the ground. Make yourself as ridged as possible and hold that pose for 1 min.

Repeat this process 3 times then move on to the last exercise.

Push ups with crossover hands: Perform a standard push up and once you are back to the top position take your left hand a cross over midline and place it on top of your right hand. Return to the neutral position and cross midline with your right hand and place it on top of your left hand. The time you leave your hand on top of the other should only be a about a second or two. When you are back to neutral perform another full push up and repeat the cross over process. Perform 10 reps ( 10 full push ups )

Repeat this 3 times

Finish with 10 min of hard running. You should not want to talk during this effort.

For more info or to contact SPI visit www.sportperformance.com

Tags: paddle faster, paddle workouts, standup paddle, sup workouts, workout

This entry was posted on Monday, November 30th, 2009 at 1:35 PM and is filed under Editorial.