Ground Based Training for Paddle-Boarding

Improve Your SUP Performance

Many viewers users have requested stand-up paddle board workouts that can help effectively prepare their body for the demands of SUP before they get on the water. Given the demands of work and family, it’s not always easy or convenient to get in a SUP session. But when you can’t manage to get out on your board, you can still do ground based training to prepare your body for your next paddle-board session.

Include a Broad Scope of Functional Movements

Remember, paddle boarding requires a combination of balance, coordination, core strength and endurance, so your ground based stand-up paddle board training sessions need to include a broad scope of functional movements. Below are 3 suggested functional training workouts that will help make you a better paddle-boarder, as well as improve your overall fitness.

G&L Recommended Paddle-Board Training Workouts

Beginner (rest 10 seconds between sets)
1) One legged dipping bird (un-weighted) – 3 sets per side, 30 seconds per set
2) Mountain climbers – 6 sets, 30 seconds per set
3) One legged standing leg extensions – 3 sets per side, 30 seconds per set
4) Plank Pose – 3  sets, 30 seconds per set (alternate with stability ball crunch)
5) Stability ball crunch – 3 sets, 30 seconds each (alternate with plank pose)
6) One legged warrior pose -3 sets per side, 30 seconds per set
7) Squat palm touch to heel raise with hands over head -6 sets, 30 seconds per set
8) Push-up (bent knee or on knees if necessary) -6 sets, 30 seconds per set

Intermediate (rest 10 seconds between sets)
1) One legged dipping bird (weighted) – 3 sets per side, 30 seconds per set
2) Mountain climbers – 6 sets, 30 seconds per set
3) Dumbbell squat with bicep curl – 6 sets, 30 seconds per set
4) One legged dumbbell bent over row – 3 sets per side, 30 seconds per set
5) Stability ball roll in – 3 sets, 30 seconds per set (alternating with pop-ups)
6) Stability ball pop-up – 3 sets, 30 seconds per set (alternating with roll-ins)
7) Full Squats palms to ground to basketball jump-ups – 3 sets, 30 seconds per set (alternating with plank walks)
8) Plank walks – 3 sets, 30 seconds per set (alternating with squat jumps)

Advanced (rest 10 seconds between sets)
1) Surfer pop-up- 3 sets per side, 30 seconds per set
2) Dumbbell squat to shoulder press – 6 sets, 30 seconds per set
3) One legged knee raise with bicep curl- 3 sets per side, 30 seconds per set
4) Weight dumbbell crunches- 3 sets, 30 seconds per set (alternating with dumbbell Russian twist)
5) Lying legs raised weighted Russian twist – 3 sets, 30 seconds per set (alternating with dumbbell crunches)
6) Assisted Hand stands – 3 sets, 30 seconds per set (alternating with plank pose)
7) Plank pose – 3 sets, 30 seconds per set (alternating with hand stand)
8) Burpees – 6 sets, 30 seconds per set
9) Push-ups- 6 sets, 30 seconds per set (alternating with 25 yard dash)
10) 25 yard dash- 6 sets, 30 seconds per set (alternating with push-ups)

The combination of 3 days per week of functional training (like the workouts above), and 2 or 3 days per week of paddle-boarding is a fantastic summertime fitness program. Both types of exercise will complement the other and your body will respond and adapt to this type of regular physical activity with improved balance, coordination, core strength, and endurance. After just a couple of weeks on this program you will feel fantastic. If you are already a paddle- boarder, hopefully this will improve your “game”. If not, do a few of these workouts, and get out on the water and give Stand-Up a try!

Laird Hamilton
Laird Hamilton

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