Best Training for High-Intensity Sports

Welcome to The Stoiclete! Every Monday, We're here to help you improve by answering your questions about exercises, training issues, and specific areas like power and mobility. Learn from other sports and get the edge on your competitors in just 5 minutes. If you were forwarded this message, you can sign up for the weekly email here.

Here’s what we got for you in today’s edition:

• The number 1 training method for athletes in team and high-intensity sports.

• Why surfing is not the main activity in a surf competition.

• Which muscles take your paddling game to the next level

IN OUR MAILBOX

Welcome to ‘‘IN OUR INBOX’’ where we answer your strength and conditioning questions related to your sport. Got a question? Send it to [email protected]. Your question can be answered in the next edition! Let’s dive into today’s question:

In an interview with Men’s Health, professional big wave surfer Nic von Rupp says: "Out of the water, my physical preparation is crucial to my performance on the waves." What exercises are essential for surfers who want to become stronger while paddling, and what type of training suits this?

ON YOUR MARK

Surfing is a physically demanding sport where endurance and explosiveness are important. To create an effective training program for athletes, it is important to know which movements an athlete makes during a competition and which are crucial for the course of the competition. Considering the question we are addressing today, we will look at a study that tracked the activities of 42 male surfers during 42 elimination rounds. The following results emerged from this study:

1. Paddling: This takes up the most time, namely 51% of the total time.

2. Stationary: Surfers are stationary for an average of 42% of the time, which means they are waiting for a wave or taking a break.

3. Wave riding: Although this is the main action, it only takes up 4% of the total time.

4. Other activities: This includes all other movements such as turning or positioning and takes up about 2% of the time.

In short, surfing is a sport where most of the time is spent paddling and waiting for the right wave, with short but intense periods of wave riding. From this information, we can conclude that strength training should prioritize building strength for paddling. To perform well in a surfing competition, developing power and endurance during paddling is essential.

The training should focus on reducing the energy required for paddling. A combination of strength training and endurance training is key in this regard. Improving paddling technique and training specific muscles used during paddling can also help use energy more efficiently.

During paddling, surfers use a combination of shoulder and back muscles. Research among surfers shows that paddling at different intensities occurs during a competition. The forms are endurance paddling and sprint paddling. The lats (latissimus dorsi) and shoulders (deltoids) play an important role in sprint paddling. Below is a further explanation of the functions of the muscles.

1. Latissimus dorsi (broad back muscle): This muscle plays a crucial role during paddling, especially at higher speeds. The activation of this muscle increased the most when surfers switched from endurance paddling to sprint paddling. This makes the latissimus dorsi essential for power during intensive paddling.

2. Trapezius (upper and middle parts): Both the upper and middle parts of the trapezius are active during paddling. These muscles support shoulder movements and help stabilize the upper body.

3. Deltoid (rear and middle parts): The rear and middle parts of the deltoid muscle are also involved in paddling. The middle deltoid was activated earlier in the stroke cycle at higher speeds, suggesting that this muscle helps in preparing and propelling the arm movement.

During strength training, the focus should be on training the aforementioned muscles. The muscles should be trained with exercises using low weight and an emphasis on explosive execution. Additionally, the muscles should not be trained in isolation, as they are not used in isolation during a competition. To make the exercises effective, they should be performed with free weights so that the muscles have to work together and become stronger together.

GET SET

Competitive surfing consists of short, intense periods where surfers paddle at maximum effort and have brief rest breaks. These short intense periods are followed by longer rest periods where surfers hold their breath briefly. For maximum effectiveness, a strength and conditioning training should mimic this format. A training format that fits perfectly with this is HIIT training.

 High Intensity Interval Training involves performing exercises at high intensity for short periods (1 to 2 minutes) with short rest periods in between. It is a training method that allows you to train effectively in a short amount of time. The structure of a HIIT workout corresponds to how competitions in many sports unfold. Competitions in sports like soccer, basketball, surfing, etc., often consist of moments of high intensity followed by short rest periods. By training in the way competitions are conducted, your body will get used to the exertion and be able to deliver energy more effectively.

More than half of the movements a surfer performs during a competition are paddle movements. HIIT training is a great way to add strength training to a surfer's training week. The strength exercises are performed at high intensity with a focus on explosiveness and power. The rep ranges for the exercises should be between 5 and 8 reps. The exercises below can be used in a HIIT workout for a surfer looking to improve their paddle strength.

Exercise 1: Weighted Pull-up  

• Execution: Attach a weight vest or hold a dumbbell between your legs and perform pull-ups with a neutral grip (palms facing each other). Pull yourself up until your chin is above the bar and lower yourself back down in a controlled manner.

• Why this exercise: Pull-ups target the latissimus dorsi, trapezius, and shoulder muscles, all of which are crucial during paddling. Adding weight increases the load and builds strength in the upper back, making the paddle stroke more powerful.

Exercise 2: Renegade Row  

• Execution: Start in a plank position with a dumbbell in each hand. Pull one dumbbell towards your rib cage while keeping your core and hips stable. Switch arms and repeat. Keep your body as still as possible to promote stability.

• Why this exercise: The renegade row activates the back muscles, shoulders, and core, which are essential for stability and strength during paddling. Additionally, the movement provides more control and stability of the torso, which is important during dynamic movements in the water.

Exercise 3: Dumbbell Push Press

• Execution: Stand with a dumbbell in each hand at shoulder height, slightly bend your knees, and explosively push the weights up while extending your legs. Lower the dumbbells back down to the starting position in a controlled manner and repeat.

• Why this exercise: The push press trains the shoulders, arms, and legs, and helps develop strength in the upper back and shoulders for powerful paddle movements. The dynamic use of your legs makes the entire movement more functional and better applicable to surfing.

GO

Welcome to the "GO" section, where we put ideas into practice. Before you start this training week, take a moment to answer these two questions below. This will help you understand and apply the information from the newsletter in your training. Let's begin:

AROUND THE STADIUM

Welcome to the "AROUND THE STADIUM" section, where you’ll find research links and helpful products to boost your performance.

The Locker Room

Surfing Activities Study: Research on activities performed by surfers during a competition and the percentage of time spent on each.

Strength Training Surf: Article on strength training specifically designed for surfers.

Physical Demands Surfing: Study on the physical demands experienced in competitive surfing.

Paddling Muscle Use: Research on which muscles are activated during the surf paddling stroke.

Strength & Endurance for Surfing: Maximal strength training improves sprint endurance paddling performance in surfers.

Fatigue & Energy Cost: Study on fatigue and the energy cost of paddling in surfing.

Pro Kit

Exercises for Surfing: 11 exercises that make learning to surf easier.

Big Wave Surfing: Nic von Rupp's training routine for big wave surfing.

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DISCLAIMER: None of the content provided in this newsletter constitutes medical, training, or performance advice. This newsletter is strictly educational and is not intended to be a substitute for professional guidance or personalized coaching. Please be mindful of your limitations and perform exercises at your own risk.