Monday, November 16, 2009

Getting into surf shape: Tips from Laird Hamilton and some yoga gurus

There is nothing worse than paddling out on a great day only to be forced out of the water after an hour with dead arms and a sore back. There are a lot of great workouts you can do to get you into surf shape and the best of them combine some form of strength, flexibility and cardio training (and surfing). I have compiled some of the better workouts I have found around the interwebs.

Laird Hamilton's Workout

This guy apparently is a fitness fanatic. Laird's workout looks something like this according to a couple of sources - definitely not for nancies:

Mon: Circuit training with weights. He works the entire body in about 1.5 to 2 hours. He chooses 20 different exercises and does enough sets per exercise to get 105 reps (this is a rough workout, by the way).
Tues: Rides a mountain bike for 2 hours, followed by "sand training" (lunges, push-ups, log pull, sand dune sprints), and ends with "water activity" (surfing, wind surfing, kite surfing, etc.)
Wed: Circuit training…followed by a "short" bike ride of 1.5 hours.
Thurs: Bike (mountain or road for 2.5 hours), sand training(lunges, push-ups, log pull, sand dune sprints), and water activity (surfing, wind surfing, kite surfing, etc.)
Fri: Circuit training…followed by a "short" bike ride of 1.5 hours.
Sat: Rest (surf if the waves are breaking nicely)
Sun: Bike (mountain or road for 2.5 hours), sand training(lunges, push-ups, log pull, sand dune sprints), and water activity (surfing, wind surfing, kite surfing, etc.)

Some insight on the benefits yoga can bring to surfers from the folks at

(Many CRSI students already know this, but for those who aren't sold, or are just too lazy to get into the yoga studio after surfing, read on.)

"Top pros including Rochelle Ballard, Layne Beachley, Taylor Knox, and Kelly Slater have all used yoga to stay loose, flexible, and focused in the surf. Yoga is one of the best activities surfers can do because it actually restores energy by nourishing and revitalizing every cell of the body! Practicing yoga helps build flexible strength, endurance, balance, and mental focus – all necessary for fluid, powerful surfing. Yoga breathing or 'pranayama' increases lung capacity so you can stay calm and relaxed even in a wipeout."

"There are many varieties of yoga and different styles of teaching, so be sure to shop around until you find a good fit. Let your instructor know that you’re a surfer and ask for specific poses that will open the shoulders, stretch the hips, and keep the back strong and flexible."

“There are some very good restorative yoga poses like child's pose and supported chest openers that make recovery a lot more productive,” says Kurt Dabisch, a personal trainer at Equinox Fitness Club in New York City. “Even the active yoga poses like sun salutations and doing downward dog to upward dog have a great effect on recovery. Besides helping get the lactic acid out of the muscles, yoga poses result in your feeling better than when you started”

Bonus: yoga increases your sense of well-being and inner strength.
Caution: avoid forcing yourself into unfamiliar or advanced poses. Move at your own pace and listen to your body.

Check out these links for more info, peace!

Costa Rica Surf Institute YOGA
Surf Fitness Inc


  1. With all the right breeze in addition to all of those other materials in addition to approaches essential to kite flying, people whilst your kite will fly widely which has a risk-free getting. Or if you take this short minimize, sacrifice quality on components, create items fat, approach occasion in addition to area inadequately, people whilst your Kite Surf will probably accident or get put standing on avoidable obstructions.

  2. Thanks for great information you write it very clean. I am very lucky to get this tips from you. Russell

  3. It is remarkable blog. I wanted to learn such type of the things that I have got from here at one platform. Thanks. this contact form


  4. I see the sea is not stand it ... great. I wish I could be like you!
    teefury , redbubble , threadless.

  5. This is a great inspiring .I am pretty much pleased with your good work. You put really very helpful information. I am looking to reading your next post.

    hatha yoga perth

  6. I have been through several posts on this very subject but the satisfactory information that I found here is something that all other blogs are missing.

    yoga classes cannington

  7. This information will be of great use in helping trainees develop the necessary qualities to lead students. Learning yoga in its entirety also involves learning the right poses, right paces, right directions, and right intonations. Yoga mats

  8. This is because your body has become more flexible and strong. Yoga works to strengthen the core of your body. Best yoga mat europe

  9. Engineered anabolic supplements are dubious on the grounds that they give an expansion in quality and bulk, yet at an extraordinary cost to the client's wellbeing. The common shape, then again, can be less hurtful. In any occasion, mishandling even normal anabolics can be destructive to your wellbeing and organs.

  10. Not too far away from home, Brazil offers a number of distinct cheap surfing venues, which offer budget accommodation and surf lessons at low prices. surf nias

  11. Great Job!.. Advocare herbal cleanse is becoming much popular in the market. Therefore reading properly the mucous cleanser will help you a lot.. Advocare herbal cleanse is a preeminent cleanser. However one needs to know certain instructions of use of advocare herbal cleanse for best results. Thanks

  12. Large portions of the Yoga schools offer instructor instructional courses that are a month long. yogamethods

  13. This sort of teachers may make understudies' knees go powerless however for others, this is the thing that they require. yoga teacher training Chiang mai

  14. You can increase your natural testosterone production with anabolic supplements, also known as pro-hormones; an entry level pro-hormone can increase natural testosterone by as much as 30%.

    anabolic supplements

  15. Pranayama also denotes cosmic power, or the power of the entire universe which manifests itself as conscious living being in us through the phenomenon of breathing. Kerala Ayurvedic Healer

  16. Bhakti Yoga The first system we will discuss it is Bhakti yoga. Bhakti yoga is a practice in which the spiritual practitioner focuses on developing a state of devotion within the mind and the heart. Yoga DVDs Review

  17. useful information on topics that plenty are interested on for this wonderful post.Admiring the time and effort you put into your b!.. Health and Wellness

  18. Your post is very important.It is very helpful to us.Thank you for your post.If you know more information about health and fitness. Check It Out

  19. Immediately drawn by writer’s exclusive way of writing.

  20. Buy Yoga Mats & Pilates Gear at, Canada's largest sporting goods store; everything you need for an active lifestyle! Fitness balls, yoga mats, best yoga mat for men

  21. I truly welcome the basic imagining that went into this blog. Shows signs of improvement and better.
    tailbone cushion

  22. Keep a journal to observe the pattern of your mind, emotions, practice. Channel your emotions through positive creative means. Bhakti Yoga