Suzie Trains Maui BLOG

Iliotibial band (ITB) syndrome is an overuse problem that is often seen in bicyclists, runners, and long-distance walkers. Personally, it has been noted while Backcountry Skiing and Stand-Up Paddling (SUP). Many people ask me what causes pain on the outside of the knee just above the knee joint. It is ITB syndrome and it can be problematic. The discomfort may be so intense as to discourage you from participating in the often long and rewarding sessions of SUP and other endeavors. So what can be done about it?

Water is an unstable element and it’s always moving. When you add any unstable element as a training platform, such as an Indo Board or an inflatable disc or maybe the BOSU, you increase the intensity and nueromuscular challenge of any exercise.
The traditional core plank is often employed by the Navy Seals as a suitable challenge and [...]

As you can see from some of my posts, I think using the Indo Board in my training sessions with people is really fun, challenging and raises a person’s confidence on and off the water. You don’t have to surf to enjoy the benefits of this great training tool.  For years, I’ve put clients on [...]

Hi, I recently posted the intermediate version of this, but wanted to take you outside to show you the advanced version! These push ups will promote better surfing endurance and shoulder, chest and tricep strength for quick action. Often times, if you are out of surf  shape, your arms burn out fast.  It’s a real bummer [...]

Surf Indo Board Disc Push Ups
Don’t let your Arms Burn Out Before you Do!
This is a semi-advanced exercise that targets the triceps, shoulders and chest and is what I have my surfers try. Even great for non-surfers!
 
 
 
 
 
 
 
 
Difficulty Level: Intermediate to Advanced
Muscle Group(s): Triceps, shoulder and chest. Great for core stability and mimics what your surfboard [...]

Uneven Push Ups
This is a very advanced exercise that targets the triceps, shoulders and chest!
 
Difficulty Level: Advanced Strength
Muscle Group(s): Triceps, shoulder and chest. Great for core stability
Equipment: BOSU, or inflated disc
Progression: Raise one leg off the floor, have friend sit on back, or place feet on another BOSU
Preparation: Place one hand on the BOSU, one [...]

 
Deep Tricep Dips
This is a very advanced exercise that targets the triceps, shoulders and chest! Don’t burn out before you get to the waves!
 
 
Difficulty Level: Advanced Strength
Muscle Group(s): Triceps, shoulder and chest
Equipment: 2 stools, push up bar
Progression: None

Preparation:
Make sure stools are on flat, hard surface and are spaced apart far enough to be stable, but [...]

 Crunch Plates
 
 Target the upper and lower abs, and get rid of those love handles! I recommend at least 100 reps, 4 sets of 25
Difficulty Level: Beginner/Intermediate
Muscle Group(s): Abs / Obliques
Equipment: 2 paper plates, mat
Progression:  Lift both legs off ground, bend at knees
Preparation:

  Feet flat on ground, shoulder width apart
  Press low back into mat; [...]

Balance to Burn More Calories and Get Stronger, Toned Legs, for Stand UP Paddling and Surfing!
 
Want to burn more calories and immediately improve your performance? Step up and hang loose!  Having good balance helps you perform better, get stronger, and reduce the occurrence of injuries.
Each training session, I incorporate balance training, whether my clients surf, stand [...]

 Advanced! Ab Prayers
 One of my favorites that really target lower and upper abs and gets restulst fast!  This is advanced exercise to work the abs! It requires a strong low back and it’s best to start with no weights, and work your way up. In the picture below, I am using a 10lb kettlebell.

 
Preparation:Sit on [...]