‘Straya is a country known for its wildly talented, world champion, shark-punching surfers, with ripped AF bodies, so why the heck aren’t there workout methods tapped into more often?
Well, it ain’t easy.
Former World Champion Surfer, Aussie legend Joel Parkinson, knows *exactly* how much hard work goes into making surfers’ bodies lean, mean, wave-riding machines – he bagged 11 elite ASP tour victories, including the prestigious Pipeline Masters, over the course of his 12-year professional career.
“Training for surfing is different to a lot of other professional sports – it’s done on land to perform in water, so we need to be very in-tune with the way the body moves,” he says.
Parko’s trainer and the man responsible for his rig, Wes Berg adds: “Our surf-training focuses on building core strength, flexibility, co-ordination, which is great fitness for everyday active people.”
Here, the guys share four of their surf training secrets to help you get toned, lean and muscular like a pro, gif demos included*.
[*shark-punching prowess sold separately.]
1. SUPERMAN’S
Swiss ball needed – Do 3 sets of 8 reps on each
This one is for the more adventurous. Kneel on the ball using your hands for balance. Keep your back flat and engage your core. Reach out with your arm and extend you opposite leg until it is level with your back. Pull your arm and leg back in slowly before extending out with the opposite leg and arm.
What you work: Body balance and core strength.
2. CLOCK LUNGES
No equipment needed – 5 full reps on each leg – hold weight to make it more difficult.
This exercise is done one leg at a time and as the name would suggest the lunging leg moves around the body like a clock in each set, while the other foot remains planted in the middle. Keep your head up, back straight and core muscles switched on, don’t let your knee go over the toes of your lunging foot.
What it works: leg and core strength, improving the range of movement through your knees, ankles and hips.
3. WALK OUT PUSH UPS
No equipment needed – Do 2 sets of 10 reps
Start with your arms raised above your head, keep your legs as straight as possible, exhale while bending down to touch the floor. Walk out’ with your hands to the push up position. Inhale on the way down and exhale on the push back up before walking your hands back to your feet. Keeping your legs straight, stand up tall, with your arms above your head looking at the sky before starting the next repetition.
What it works: tones your chest and arms while improving your flexibility.
4. SQUAT JUMP WITH ROTATION
No equipment needed – Do 3 sets of 10 reps
Maintain a straight back and alternate the direction you spin. Start in a deep squat position; throw your arms up with the explosion of the jump. Rotate from your hips and turn your head with the movement. Compress on landing before exploding back up.
What it works: Builds leg and core strength and helps with coordination.
5. BALL ROLL OUT
Need a Swiss Ball – Do 3 sets of 10 reps
Kneel down with your hands in a prayer like position over the Swiss Ball. Keep your back straight and core engaged, push your hands forward rolling the ball forward until you reach a full extension. Lock off your core and roll back to start position.
What it works: Great for the abs, helps build core strength and stability.
6. CABLE REVERSE WOOD-CHOP
Cable machine – Do as many as you pls.
This is one of Joel’s power exercises that connects the whole body. Start in a deep squat facing forward, with cable next to your ankle. Take the tension on the cable then power up through the legs, mid section and reach to full extension above you opposite shoulder. Your eyes follow your hands through the movement.
What it works: This strengthens legs, core and shoulders while improving your flexibility.
Like what you see and want more? Download the Joel Parkinson Pro Surf Training app on iPhone or Android.
Images: Supplied.
