Tips For Resistance Training On Your SUP
Want to start resistance training on your SUP? This article details everything you need to know in order to get started today!
...
SUP is an amazing activity for many reasons. It can connect you with nature. Expand your friend circle. Introduce you to adventure travel. And help you to relieve stress.
These are all important parts of living a healthy and active lifestyle. But even with all that said, you can also use your board specifically to increase your cardiovascular health, strength, and overall fitness.
You can do this by utilizing certain techniques, testing yourself against the elements, or entering into a new environment with your board.
Fitness on your SUP is based entirely on your own effort - no matter what environment you're paddling in. If you want to take a leisurely cruise, you'll burn the same amount of calories as you would walking. However, if you paddle with a correct stroke, enough effort, and for distance, you'll be burning the same amount of calories (or more) as you would in the gym.
It all depends on your individual effort.
If you are interested in using your SUP board as an instrument for increasing your athletic fitness and not just as a pleasure cruise vessel, then you’re in the right spot.
In this article we are going to discuss how to use your SUP board for resistance training activities to create abundant health doing what you love outside of the gym.
Quick note: Resistance training on your SUP can be difficult and does come with some inherent dangers. Always consult your doctor before implementing a new training program.
Paddling in the Wind
When it comes to paddling, normally you want to avoid wind as much as possible. Paddling in the wind can be a difficult endeavor. Especially if you are not prepared. As a general rule you always want to paddle against the wind on your way out from your launch spot and with the wind on your way back. This extra boost on the way back will make your paddle much easier after expending your energy throughout the day.
However, if you’re more experienced you may have learned to use the wind’s energy to your advantage. Especially if you want to increase your fitness levels. To do so, paddling against the wind can be a useful tool.
Before you begin to use wind as a training tool there are a few precautions you should take.
First, beginner paddlers should avoid paddling in winds over 15 mph. Anything over this mark and it might be too difficult to get anywhere, and it could be dangerous. Strong winds are an element you should always give the proper respect towards.
Second, make sure you know your route and don’t start your paddle heading downwind. Be prepared with a float plan to let others know when you’ll be paddling, where your launch location is, and what time you expect to be off the water. That way, you know exactly where you are going and so does someone on land who can help you should the need arise.
Once you’ve taken these precautions, you should also wear a heart rate tracker as well as take note of the wind speed on the day you decide to paddle. This way you will have the appropriate data to track your fitness levels and strength.
As you paddle into the wind, keep your stroke tight and use the proper form. Hinge from the hips, push your paddle blade as far forward as you can to get the proper catch, and use your entire body to push the board towards your blade as you pull back.
Paddling in the wind gives you an opportunity to practice going in a straight line while using your whole body stroke. Combine this with a quick return - getting the paddle back in the water - and you’ll feel the difference in each stroke.
Your body is a sail just by the nature of standing on a board and paddling in the wind. Every moment your paddle is out of the water, it gives the wind a chance to push you around. By developing quickness while maintaining good technique, you will be able to develop a “high-gear” stroke. This is similar to the stroke you will use to get through boat wakes, catch a wave in the ocean, as well as the one you will use for your paddle race stroke.
The best way to learn a “high-gear” paddle stroke is by heading into the wind for a certain amount of time and distance. Once you have that down, you can really start going places on your SUP including long distance tours and other adventures.
By using the proper technique and combining it with resistance wind training, you’ll be well on the way to increasing your fitness levels too.
Waves
Another element you can use to get into better shape is the ocean. And more specifically waves.
If you have never paddled in the ocean before, you should always start small. What do we mean? Paddle on days when the waves are 1-2’ at most. And hopefully not too windy. This way you can find out how it feels to stand on a moving body of water and paddle against the waves on the way out and how it feels to be propelled by the waves energy on the way in - and do it on a day when the danger is decreased.
The best way to increase your fitness levels in the ocean is by practicing a beach run towards the water with your board, paddling against the waves, making it out as fast as you can past the breakers, paddling with the waves on the way in - and repeat.
This high intensity interval training will have your heart pumping. In addition, you will increase the balance receptors in your brain, keeping you young and healthy!
Against the Current
Another great way to test your paddle stroke and increase your level of fitness is paddling against tides and currents.
Before you decide to head to the bay or the river, be sure to always wear a PFD and a strong leash. These two safety items will ensure that you avoid any serious life-threatening situations on the water.
If you have a belt pack PFD, make sure the C02 cartridge is in place and that it works to inflate your PFD. Before you attach your leash, take a closer look at it. Does it have any cracks or tears? Is the velcro in good working order? What about the connections to your board - is the string strong? Do a thorough job of making sure your leash will hold. If you are separated from your board in a strong tide or current, you immediately increase your level of danger. Your board is the biggest flotation device you have on the water, make sure it stays with you at all time.
To find the tide that will test your paddling strength, always refer to a tide chart. You can also ask your local professional for their advice on when the best times to paddle agains the tides are.
When it comes to river currents, never attempt paddling against anything over Class II. Class I should be strong enough in most instances. River currents can be strong and unpredictable with rocky bottoms. You never want to start at a stronger current you cannot handle.
Once on the water, the process is the same. Take note of your paddle stroke. It’s efficiency. And how you complete each section - hinging from the hips, the full catch, pull back, release, and repeat. The more efficient you become, the more your fitness will increase.
On Board Workouts
Another great way to increase your fitness is with workouts - on the water!
That’s right. You can do an entire workout while still on your SUP board. Your options for workouts can vary - from doing simple sprints, to complete full body workouts involving different exercises.
We’ll go over a few here…
Sprints: This is the most simple form of SUP workout. You pick a destination in distance and paddle as hard as you can towards it. Once there, take a break, catch your breath, and then repeat. Sprints can be a great way to work on your SUP racing starts.
Turns: Turns are a little more challenging in the water - especially for your balance. However, they will help you build stamina and will force you to practice walking on your board. The best turn to practice is the pivot turn. If you’d like a complete rundown on how to execute one, refer to our previous article.
Full body workouts/calisthenics: The possibilities for full body workouts on your board are endless. However, the best way to start is to combine sprints on your board with simple exercises either on your board as well or on land.
Exercises can include squats, pushups, v-ups, walkout ous, rail dips, using resistance bands (more on that farther down) and more.
Perform a round of the exercises either on your board or on land, then follow them up with a sprint out to a marked spot or buoy. Repeat at least 3 times and work up from there.
Pro tip: Often the easiest way to conduct an exercise routine on your board is with the use of a high-quality anchor. This will keep you from drifting away while you perform your exercises.
If you’d like to delve into this last one a little farther we recommend watching (and trying out) this excellent video on the subject.
Bonus: Download this free Google Doc of the below workout and a reminder on stroke technique to remind yourself on the water!
Beach Workouts/Land Workouts
If you want to take your workout from the water to the beach you can utilize these types of resistance training exercises to increase your strength and cardiovascular health.
Bands
Do you want to add variety to your workouts, while at the same time increasing your strength, promoting functional fitness, and increase your flexibility? Then band workouts for resistance training are a great place to start!
Why should you consider using bands to supplement your SUP workouts?
- Resistance bands are affordable
- They’re portable - take them anywhere, from your home, office, to the beach!
- You receive resistance in both directions of your movement - in both contracting and lengthening the muscle
- You will be able to accommodate different range of motions
- They come in all different styles, sizes, and can be applied to multiple uses and exercises!
- And the muscles used in these routines can easily be translated to your SUP stroke
Ready to get started? Here are five exercises you can use for resistance training that also help you SUP stroke (healthline.com):
Superman pull
Using a mini band when performing the Superman pull adds resistance and increases the tension on your lower back muscles, glutes, and core. The core is an important muscle group for your SUP stroke!
- Place the mini band around your wrists.
- Lie facedown with your arms straight in front of you and legs straight behind you.
- Maintaining a neutral neck and keeping your gaze on the floor, reach your arms and legs off the floor. Pause for a moment before pulling your elbows to your sides, making a W shape with your arms.
- Return to reaching your arms in front of you to complete 1 rep.
- Do 2 sets of 10–15 reps.
Bent-over single-arm row
The bent-over single-arm row targets your lats, rear shoulder muscles, and biceps.
- Place the band around your foot and hold the opposite end of the band in your hand on the same side.
- Hinge at your hip and keep your lower back straight. Your palm should face your torso.
- Engage your core and pull the band straight up to the side of your chest. Make sure to keep your upper arm close to your side.
- Contract your back muscles (lats) at the top of the movement. Slowly lower to the starting position and repeat.
- Do 2–3 sets of 10–15 reps on each side.
Single-arm lat pulldown
The lat pulldown is a popular back exercise that’s easy to do at home using a resistance band. To increase the focus on your lats, try performing the move one side at a time.
- Grab the band in both palms.
- Reach forward and 45 degrees upward. This will be your starting position.
- Pull the band down on one side, squeezing your elbow to your side as you flex the elbow.
- Pause at the bottom of the movement, and then slowly return the handle to the starting position and repeat.
- Do 2–3 sets of 10–15 reps on each side.
Reach and pull
Including exercises like the reach and pull that target the smaller muscles in your upper back and rear shoulders can improve your posture and help with stabilization when performing compound movements like deadlifts.
This will also help your catch and pull on your SUP stroke!
- Place the mini band around your wrists.
- Stand with your feet hip-width apart with knees and hips slightly bent.
- Reach your arms forward, keeping arms shoulder-width apart and pressing outward into the band.
- Keeping your wrists shoulder-width apart, pull your elbows back toward your ribs.
- Pull your shoulders behind your ears and squeeze your shoulder blades together.
- Reach forward, and then repeat from the top.
- Do 2–3 sets of 10–15 reps.
Calisthenics - At Home
Another great way to increase your strength for SUP is through simple calisthenics exercises focused on your bodyweight. These exercises can be done at home on your own time.
In fact, calisthenics can help improve your overall strength in a similar fashion to weight lifting - but without the need for extra equipment!
“According to researchers, calisthenics and weight exercises produce similar physical results, at least in the short-term. For example, in one study researchers had 15 men follow a weight-based training workout and 17 men follow the U.S. Army’s calisthenics-based Standardized Physical Training program for 1.5 hours a day, five days a week, for eight weeks. At the end of the eight weeks, both groups’ fitness increased to a similar degree.”
In addition, they can be crafted around the muscle grouping needed for your SUP stroke.
A few simple calisthenics exercises you can use today include:
- Pushups
- Chinups
- Tricep Dips
- Jump Squats
- Pushups
- Crunches
- Burpees
- Jump Rope
If you can get a few of these exercises in (or all of them) in your resistance training daily workout, you’ll see huge improvements in your overall strength in and out of the water - in no time!
Low Impact
Even though all of these different types of activities are quite varied in where they can be done and how they’re done, they do have one common thread that unites them. They’re all low impact.
According to the American Sports and Fitness Association, the difference between low impact exercise and high impact is as follows, “ Anything that is easy on the joints or gentle and in fluid-motion is considered to be low-impact. Low-impact exercises are great for individuals who are new to working out. They are great exercises for athletes who are injured or recovering from injury. Low-impact exercises also provide a gentle workout on your easy days and can aid in recovery of your harder days.
High-impact exercises are the opposite side of the spectrum. These exercises have high-impact on the joints. Examples of high-impact exercises include running, skiing and gymnastics. High-impact exercises put you at higher risk of injury, especially if your form is not correct. Acute athletic injuries are more often associated with high-impact exercises.”
By practicing low impact exercises like band workouts, calisthenics, and paddling on your SUP on flatwater or against the wind/small waves/currents, you decrease your risk of injury but still increase your strength and cardiovascular health. It’s a win-win!
Conclusion
SUP can be a great way to have fun outdoors. But beyond that, it is also a great way to increase your overall health and wellbeing. By introducing resistance training to your life either via a SUP in the wind or the waves or through band workouts or calisthenics, you are guaranteed to start feeling better - both mentally and physically.
If you are interested in starting resistance training both on and off the water, be sure to refer to these previous articles where you can find full body workouts you can use today!
At Home Workout With Connor Baxter
About the Author
Share this Post