With the recent run of bad surf, many of you may well have had a major drop off in paddle power, and of course a lack of paddle means even less waves! Fear not, grab a PowerStroke Cord and you may well soon be able to give your surfing paddle power a boost, and increasing your wave count. Try these mini PowerStroke Cord workouts and give your surfing and wave count a lift.

SET 1: Low aerobic end chilled out paddling movements
WARM UP: Paddle movements 4-6 minutes
MAIN SET: Swim 2x 8 minutes
Your breathing should be light; this distance is dependent on your paddle ability if it’s not that great you may want to consider just using the PowerStroke for 2-3 minutes non-stop.

SET 2: Mid/high end aerobic endurance surfing fitness
WARM UP: Paddle movements 4-6 minutes
MAIN SET: 4×3 min a pace that generates heavy breathing. i.e. -85% of your MHR (max heart rate).
After each 3 min give yourself 60 seconds rest, then repeat, it is important during this set to remember that breathing should be heavy, if you can hold a short conversation with somebody but not for very long you know your there, again set size is dependent on swimming ability.

PowerStroke Cords

- paddle power for surfers!

Give your wave count a massive boost with resistance training.

We all love to surf, but are you happy with your wave count? Are you fed up of struggling to paddle out back? Feel you’re missing out on waves due to lack of fitness? Losing waves to other surfers due to your lack of paddle power?

If so read on……..

What are the benefits of this type of training?

1. Improved aerobic fitness

2. Improved range of movement

3. Aids injury prevention

4. Improves strength and endurance

Where did the idea come from?

PowerStroke Cords were developed by Lee Stanbury, strength and conditioning coach to Ben Skinner, and Oli Adams, adviser to Surfing GB and the Author of the Complete Guide to Surf Fitness, Lee is a highly experienced and qualified personal trainer and experienced chief swim coach.

Resistance training has been around for years, PowerStroke Cords are used by hundreds of swimmers  across the UK, and the principles in swimming are the same as surfing uses pretty much the same movements and muscle groups.

Far from being some fluffy gimmick the PowerStroke Cord will boost your wave count, boost your fitness and you can take them anywhere you like, even use it to warm up before paddling out.

A power stroke cord work out

Before starting your PowerStroke Cord work out engage your core, and tighten your tummy muscles. This will add stability to your back.

Start with a basic warm up

• 3-5 minutes of arm swings and shoulder rotations, these will prepare your body for the PowerStroke Cord main section

Beginner

• Do 5 x 60 seconds at a moderate pace with light breathing. Paddle slowly with smooth controlled movements.

• After each 60 seconds of paddle take 30 seconds rest

• After 2 minutes of rest then try 4 x 2 minutes of paddling, taking 30 seconds rest between.

• Finally try 3×3 minutes of paddle taking 45 seconds rest after each 3 minutes.

• Cool down with 10 minutes light stretching

Intermediate

• Warm up with 5 minutes of mobility exercises

5 × 2 minutes light paddle with 30 seconds rest after each 2 minutes.

• Then do 4 × 3 minutes with 30 seconds rest after each 30 seconds.

• And finally try 1 × 5 minutes nonstop light paddle.

• Cool down with 10 minutes light stretching

Advanced

• Warm up with 5 minutes mobility exercises

10 × 2 minutes light paddle with 30 seconds rest after each 2 minutes.

• Then do 5 × 4 minutes at a strong to moderate pace with 60 seconds rest after each 4 minutes.

• Also try a 10 minute nonstop paddle.

• For sprint training try 10 x 20 seconds fast with 30 seconds rest after each 20 second sprint.

• Cool down with 10 minutes light stretching.

Other exercises you can try

The cords can be used for isolation exercises that will improve your paddle power and fitness even further.

• Try 10 reps then repeat. To increase the resistance simply move further away from where the cords are fixed.

Reverse Flies – Back and muscles that support the shoulder blades.

Start the exercise standing on the cords with feet about hip width apart then cross over the cords. Keep a tight core with soft knees and extend your arms outwards, squeezing your shoulder blades together as you do. Try 10 reps then rest and repeat. This exercise is great for improving paddle power.

Triceps Extension- Back of the arms

Start the exercise with both the handles behind your head and, with the cord tight so that there is light resistance, keeping your elbows locked together, slowly extend your elbows upwards so that they are above your head, then lower back down to the starting position before repeating.