Why is dry land training important? Aside from doing things like make you stronger, healthier, and more efficient; it’s also good for injury prevention and giving you something to work towards when you can’t get out on the water.
You probably started out like most other girls when it comes to swimwear. When you were young, you almost exclusively whore one piece swimsuits.
Recently I’ve given up on the traditional bikini. I’m talking about stringy, triangular halter bikinis or any swimsuit where the straps are thinner that two fingers.
Learning to do cool stuff when you’re no longer young and fearless sucks. But when you get it, it’s liberating. As a gymnastics coach, I can’t even begin to tell you how personally frustrating it is to teach a kid how to back-handspring in 3-7 days.
Stress can come from many places in our lives. It can come from work, family, the daily grind, or even ourselves.
Why is dry land training important? Aside from doing things like make you stronger, healthier, and more efficient; it’s also good for injury prevention and giving you something to work towards when you can’t get out on the water. Dry land training is beneficial whether you SUP competitively or for just for fun! Being a stronger, more efficient paddler means you don’t get tired as quickly and can spend more time doing what you love!
I’ve put together a list of workouts sorted for a range of fitness levels that I thought you guys might find helpful especially while beaches are closed. You can find that list below. I’ve also included in this post some commonalities and highlights from the list as a whole in case you want to build your own workout!
** Here is my disclaimer: I am not a fitness trainer nor do I have a background in exercise science. The insight I bring is from online research and my background as a competitive athlete and a gymnastics coach. **
“Adding the dynamic of strength training to your overall routine will maximize your power and endurance both on & off the water.”
I should also point out that some of these workouts do require some equipment including things like:
If you don’t have all or any of these things, no worries! There are still several exercises included in these workouts that require NO EQUIPMENT! If you still want to try something you don’t have the equipment for feel free to improvise! A can of soup or water bottle for weights, a pillow to stand on to be off balance, and a broom handle (or your actual paddle) in place of a bar. But remember, PLEASE BE SAFE!
Many of my favourite exercises actually came from the beginner workouts! They required little to no equipment and were unique movements that I found both fun (or at least interesting) to do and that I didn’t see in any other SUP training program.
When I first saw this I was skeptical, How is this an exercise? But then I tried it and it can actually be quite challenging; especially with your eyes closed. Stand toe to heel one foot in front of the other. Place your hands crossed on your chest. If you’re not already feeling something, close you’re eyes for a challenge! Repeat with other foot in front.
It’s much easier and may be more obvious how to work the big muscles, but this exercise works the small muscles in your feet to help you balance!
Spend some of this workout time perfecting your paddle technique! If you’re not paddling correctly, being strong wont help you!
You can find some great tips on paddle technique at Black Project SUP
AFTER HAVING WATCHED ALL THE WORKOUTS LISTED BELOW, I NOTICED SEVERAL COMMONALITIES BETWEEN THEM WHICH MIGHT HELP YOU MAKE YOUR OEN WORKOUTS
Beginner:
ACE Fitness: Stand Up Paddle Board Workout by Beverly Hosford
Suzie Coonie: Exercises for Stand Up Paddling To Help Avoid Common Injuries and Overuse Issues
Intermediate:
REI CO-OP: How to train for Stand Up Paddle Boarding
MEN’S Journal: Six Exercises to Prep you for the Paddleboard by Amy Schlinger
TeamFitDads: Indoor Standup Paddle Board Training
Advanced:
GYMaginations: SUP Balance Training – Extreme Alternatives
REI CO-OP: How to train for Stand Up Paddle Boarding
GYMaginations: SUP Balance Training – Extreme Alternatives
TeamFitDads: Indoor Standup Paddle Board Training
Suzie Coonie: Exercises for Stand Up Paddling To Help Avoid Common Injuries and Overuse Issues
StandUp Journal: The Importance of Dry Land Training for Stand Up Paddling by Evelyn O’Doherty
MEN’S Journal: Six Exercises to Prep you for the Paddleboard by Amy Schlinger
ACE Fitness: Stand Up Paddle Board Workout by Beverly Hosford
You probably started out like most other girls when it comes to swimwear. When you were young, you almost exclusively whore one piece swimsuits.
Recently I’ve given up on the traditional bikini. I’m talking about stringy, triangular halter bikinis or any swimsuit where the straps are thinner that two fingers.
Stress can come from many places in our lives. It can come from work, family, the daily grind, or even ourselves.
Copyright, 2023
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