Honolua Magic Maui by Simone Reddingius © 2011

From the Suzie Trains Maui  ENews:

Whether you’re just learning to surf or pulling into a nice hollow Honolua Bay wave, the thrill of surfing or dreaming of a wave like this is definitely good for your health. Here, Maui photographer, Simone Reddingius captures this surfer dropping in. His muscles are ripped, he’s focused and you can bet his heart rate is high. The endorphins that make you feel so good are exploding as he carves that gun into the blue room for that magical moment. This, you can be sure is good for your health!

CLICK here to see more of Simone’s fine surf photographer and other talents.

Also, check out all the photos from recent  Suzie Trains Maui ENews  Highlights of Naish & Suzie Trains Maui  SUP Fun Beach Fitness & Paddle Challenge special guest Kai  Lenny, as 55 participants finished FREE event. See the famous “taco rolls in the sand”.  See photos and event highlights.

In this Issue of Suzie Trains Maui ENews:

Your New Year Approach to Health & Fitness for 2012 and Learn Why Resolutions Don’t Work. Suzie Cooney Radio Show Highlights:

Indo Board Training Equipment  & Exercises for All Conditions & All Seasons: Fitness Tips from Suzie Cooney

Gear & Board Reviews: The Alana Series featured here is oh so lovely. Don’t let the frills or flowers fool you. These two high performance boards are delivering waves of fun and miles of exlporations!Follow @SuzieTrainsMaui

Please feel free to post a comment and tell us how you love to surf to keep healthy! Also, any tips you want to share about how you approach the New Year to make good lifestyle choices, feel free! Mahalo!

Happy New Year!  Suzie Cooney, CPT owner of Suzie Trains Maui

Sign up for your FREE Suzie Trains Maui Email Newsletter

Left to right: Gigante Disc, Suzie, smaller 12" disc, 6.5 in roller, 8.5 in roller, INDO Board Pro, Ying & Yang Rocker Board, Kicktail

Aloha! Everyone knows that trains with me or reads my blogs and articles that I ‘m a huge fan of the INDO Board. It has brought all my clients to new levels in fitness and is always exciting and fun; meanwhile allowing me to cater to each individual and their unique needs. I’ve been a team rider and contributor for INDO Board for some time, and their product development, trainer curriculum and application continues to blow me away. My surfers, stand up paddlers, kiters, windsurfers and those also coming off of injuries have enjoyed building their strength on the different INDO Boards and platforms. Even those reentering fitness again or for those who want to freshen up their routine, love the challenge and discover new things about their abilities which allows me at any level, help them reach their personal fitness goals.

Functional training is the key focus of my practice and it’s how I’m sure that when I’m training a surfer or a new mom, all of their kinetic checkpoints are tracking properly before we embark on any new fitness program. The INDO Board training equipment offers me the expansive opportunity to test, observe and ask folks to perform on different, unstable platforms and is part of every assessment for each individual. It allows me to really measure one’s core strength, balance and reaction ability while I’m developing their unique program in my mind, all the while watching them discover new abilities they thought they never had. As a trainer, this is my biggest reward!

Suzie Cooney on Gigante Disc photo by Darrell Wong 2011 All Rights Reserved

The Gigante Disc, which has been a dream come true not only for training my SUP clients on land before we train on the water, but I’ve discovered so many other modalities and exercises that I’ve never before knew one could do. I often make up a lot of this stuff as I go based on the individual’s ability. You will see this piece of gear as one of my favorites and now on Naish’s website with my fitness articles. My mind is always thinking in that direction as I develop more and more exercises and also combine other tools and weights in conjunction with. It’s literally exponential on what you can do for your own training.

My second favorite new deck is the simple INDO Board Kicktail and the INDO Board Ying & Yang Rocker Board, which is very loose and wide, offering my more advanced clients a lot more freestyle action on a larger surface, but I’ve already implemented other uses! For example, today, setting up my hard core windsurfer, Tim Ellison loves it when I place the INDO Board Kicktail board on top of a semi-inflated Gigante disc in the surfers stance. This is his way of practicing his foot work for wave sailing. Then I fire at him an 8lb medicine ball in all planes of motion. He loves it! The INDO Board Kicktail is narrow and challenging, while the Gigante forces him to keep his knees bent and manage the force production and movement caused by the weighted ball. He’s be happy and completey satisfied if we did this the entire session!

The photo above shows me on my Naish 9’0″ Hokua. This is quite a sassy quad fin and with the INDO Board Gigante disc inflated almost to the max, I’m able to push my body to the max. ( beginners, remove your fins and I may suggest you place two Gigantes with less air at first, one in front and one in the back of board ). Aquiring upper body endurance with a medicine ball or weighted bar, while at the same time challenging all the finite muscles from from my feet, ankles, knees, hips to the core. This will get your heart rate up and burn your legs! AWESOME!

If you want to see a few other INDO Board equipment exercises I’ve referenced, you can also check out my SUP Fitness Tips for Naish. Also, you can check out a recent article on advanced core training featuring my client Jules on the INDO Pro Board.She’s got a rock’n body and loves the

Advanced INDO Board Core Training. Not just for surfers or paddlers! Everyone can benefit!

core challenge.

SUP paddlers, you can take your paddling to the next level with just a few pieces of key INDO Board equipment. This kind of training REALLY transfers to many different types of water conditions. Flat water, to big waves, to Maliko down wind coast runs, require all muscles to fire and this type of training also known as “propreocetion” work is key. You want your body to respond quickly and naturally. That’s why this gear makes that difference. Be sure you take your time and train your brain with the new reaction benefits that will challenge you. Safety is paramount and as you progress in your leg, core and even upper body strength, go back to the basics and start from the top.

Progressions should be safe, managable and always proper form. Progressions are as simple as two legs to one, less air in disc(s) or more air. Tempo, speed shift, holding weights below your knees or resting on your shoulder as you might perform squats on top of the Gigante disc while standing on the Rocker Board.

Hunter Joslin, Chip and Georgette at INDO Board, thank you for all that you do to help us trainers help more of our clients and water sport enthusiasts, and putting smiles on thousands of hard training folks, and for providing a most excellent quiver of fun under the sun or studio lights!

Mahalo and in good health,

Suzie Cooney, CPT of Suzie Trains Maui

While visiting Maui, Suzie is available for professional private training sessions. These may include on and off water sessions should you like. She will take you through all the progressions based on your current level of fitness and assist you safely to success. Call at 808-283-2121 or go to: http://www.suzietrainsmaui.com/suzie-cooney-certified-personal-trainer/

For more information on the cool folks and gear at INDO Board products:

by Suzie Cooney, CPT

Core training is absolutely necessary for all ages and all levels of fitness. The core is simply everything excluding your extremities, however in the following exercise the legs and arms do assist the core to execute this advanced plank move.

Start Position Plank

Here, my client Juliet Bundschuh, has recently advanced to the INDO Board Stabilizing Plank. With her feet together behind her, arms locked at shoulder width part, and chest over the INDO Board, she is using all of the finer and deep pelvic floor muscles to keep her centered and steady. In addition, she requires upper body strength to keep her body supported on the board.

While keeping her head in a neutral position, she will start here and then move the board to the left and right, while engaging the core muscles to bring her back to the center, start position and repeat.  The trick is to take away any stress you may feel in your wrists, arms or shoulders and bring it back to the center. Also be careful not to let the board slide out.

Advanced Position

The advanced progression is then to left one leg behind you about 6-12 inches off the floor and continue the same. Here, she will notice her glutes to fire more actively on the supporting leg that is still on the ground.  Very impressive Jules!

Jules’ training always includes core training. Core training prepares the body for the workout or heavier demands in exercising.

To advance this move even further to the next left, I may put the Gigante INDO Board Disc underneath her feet! Crazy action occurs throughout the entire body.

I hope you enjoyed this quick, advanced training tip.

To learn more about my training techniques you can follow me on Face Book to: http://www.facebook.com/suzietraninsmaui or http://www.suzietrainsmaui.com

Suzie Cooney, CPT  of Suzie Trains Maui    See you on the water!

To get your INDO Board, click here! Jules’ awesome, new training shoes are the OluKai Kia’i Trainer.

This is the final series on Leg Strength for stand up paddling:

Last Week: Strengthening Balance Exercises for your Legs    Also: Leg Stabilizing Exercises for Better Board Control

Power Exercises:   To See Suzie’s entire article: http://www.naishsurfing.com/sup-fitness/legs-power/

Training for power comes with time and one should have a pretty good base of fitness before attempting some of these exercises. Extra precautions should be warranted to those who may have ankle weakness or other orthopedic challenges. You may have heard of plyometrics, which refers to very powerful, 2 legged, explosive like exercises that help speed and power.

Training Note: It’s your choice if you wear shoes or not, or if you train on an unstable surface such as the beach (which is more challenging). I try to train barefoot so that I can mimic the feel of the board. If working with weights, be careful not to drop them on your feet! Everyone’s training needs and experience will vary, so the number of sets/reps you perform is up to you. Typically, if you are just starting out, try 1-3 sets with 10-12 reps each, making sure you are always in perfect form.

Exercise 1: Box Drops
Equipment: Box or stable platform (24-29 inches off ground)

Equipment: Box or stable platform (24-29 inches off ground)

 This powerful exercise can be a great cardio blast too. You can increase the difficulty by changing the speed or height of the box or platform you are jumping to. I suggest not standing too far away from the box or too close; about 12 inches away from the box seems to work well.

 For Exercise 3 & 4  go to: http://www.naishsurfing.com/sup-fitness/legs-power/

For more information and tips from Suzie Cooney go to: www.suzietrainsmaui.com
and follow Suzie Trains Maui on Facebook or @suzietrainsmaui on Twitter. 

Strong SUP Legs for Flat Water, Waves and Gliding Power Part II: Strength

Suzie Cooney for Naish

Strength Exercises for your Legs
by Suzie Cooney, CPT of Suzie Trains Maui and Naish Team SUP Rider.

Last week we focused on recruiting the finite muscles around your feet, ankles, knees, inner thighs and hips to promote quicker reaction times and improve your stability and balance. This week, I’ll be walking you through exercises to improve your leg strength, endurance and power.Remember when you were first learning to stand up paddle? You may have felt like your legs were like jello and your feet and arches may have burned a little too while you were death-gripping the deck and trying to put it all together. That too shall pass as you develop and strengthen the muscles of your legs and simply spend more time on the water! 

Training Note: It’s your choice if you wear shoes or not, or if you train on an unstable surface such as the beach (which is more challenging). I try to train barefoot so that I can mimic the feel of the board. If working with weights, be careful not to drop them on your feet! Everyone’s training needs and experience will vary, so the number of sets/reps you perform is up to you. Typically, if you are just starting out, try 1-3 sets with 10-12 reps each, making sure you are always in perfect form.

This Week: Strength Exercises

Your glutes (larger butt muscles) and quads (front thigh muscles) are the very large muscles of the legs and offer tremendous power as you shift your body and change position on your board. If you want to kick some butt on the water…do lunges! Lots!

Again, I like to challenge myself when I’m at the beach, so I go shoes off. If you do train at the beach and are used to wearing shoes, you will really notice all the muscles in your feet working hard to stabilize you as you enter the exercise and as you push off. You can do these lunges with the same leg or alternate legs.

   To see all the photos and exercises go to:  http://www.naishsurfing.com/sup-fitness/legs-strength/

Also to follow Suzie on Face Book  http://www.//facebook.com/suzietrainsmaui

by Suzie Cooney, CPT of Suzie Trains Maui and Naish Team SUP Rider

You can click here and go directly to the full article: http://www.naishsurfing.com/sup-fitness/

 To read the rest of the article and to see all the exercise photos of Suzie and her training go to: http://www.naishsurfing.com/sup-fitness/

Every month Suzie will provide Naish and their readers more helpful training tips for beginner to advanced stand up paddlers.

For more information or to book Suzie for an event, host a SUP Fitness Clinic or for private training/instruction e: info@suzietrainsmaui.com or got to:
     http://www.suzietrainsmaui.com

To follow Suzie on Facebook:Suzie Trains Maui     https://www.facebook.com/suzietrainsmaui

Uneven Push Ups

This is a very advanced exercise that targets the triceps, shoulders and chest!

“Don’t let your body burn out before the next set! “pushing up” to your feet requires chest and tricep strength. “

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 hand in push up position on floor.
Legs extended on floor, feet together.

From the start position, lower chest to ground, keep head down and in a nuetral position, and push up back to start position.

Push up with the strength of your entire shoulder girdle back to a straight-arm position.
 
Repeat movement sequence for recommended repetitions, switch.

 

NOTE: wider hand postion = more chest action, a narrower position = more tricep involvment   
You’ll really feel this, so take it slow at first.  Good luck! Tom Callan, surfer and SUP enthusiast makes it look easy!

 
 

 Any questions, feel free to contact me: Suzie Cooney, CPT

 http://www.suzietrainsmaui.com

Suzie Trains Maui 

Suzie Trains Maui https://www.facebook.com/suzietrainsmaui

 

 

]]> http://www.suzietrainsmaui.com/blog/2011/01/uneven-push-ups-advanced-exercise-for-surfing-and-all-sports/feed/ 0 http://www.suzietrainsmaui.com/blog/2011/01/indo-board-demo-day-zancudo-lodge-costa-rica-with-suzie-cooney-of-suzie-trains-maui/ http://www.suzietrainsmaui.com/blog/2011/01/indo-board-demo-day-zancudo-lodge-costa-rica-with-suzie-cooney-of-suzie-trains-maui/#comments Tue, 11 Jan 2011 00:07:41 +0000 Suzie Cooney CPT http://www.suzietrainsmaui.com/blog/?p=3363 INDO Board Demo Day at the Zancudo Lodge Costa Rica with Suzie Cooney of Suzie Trains Maui

January 5, 2011 – Reporting from the most beautiful SUP and surf and fishing spot in Southern Costa Rica, The Zancudo Lodge! Owner, Gregg Mufson is hanging ten on the INDO Board as he and the crew prepare for the surf rolling in this week. I’m here introducing the team on how The INDO Board is great workout for everyone.

We have all the gear from INDO Board, including the new Gigante disc to challenge beginners to the hard core SUP’rs and surfer alike. Gregg, Yvonne, Sloan, Elle, and Di all participated in an afternoon of learning, laughs and some thigh-burning fun. I can tell their addicted and promised them, after this workout we’ll all be ready for any water action tomorrow!

We started the morning on a mellow, slower surface. Next we graduate to the beach to hard pack sand for some faster action and more fun. In such a short time, everyone got their groove on and was hang’n on the nose. I challenged them to an upper body challenge which Gregg, Di and Yvonne immediately worked up a small sweat with the plank and one leg lifted behind them, alternating at 5 – 10 second intervals. Below, Gregg is performing the advanced plank with one or both feet behind him, on a Gigante disc.

The Gigante disc is the newest platform training tool for INDO Board, that inflates up to 12 inches that achieves the 4-way action intended for those who want to enhance their SUP or surf performance. We placed both discs under Gregg’s surf board and what a ride. Inflate it more and hang on!

It’s my favorite piece of equipment in my studio at home. I also use it for clients just recovering from major hip or knee surgery as a rehab element. Today we’ve kept the inflation to 6 inches as my willing participants start their training.

Then off to what I call the core bug. This move is in the prone position requiring glutes and the upper scapular region of the shoulder blades to work in unison as we seek the most stable position. I recommend keeping the head in a neutral position. I also suggest to keep breathing smoothly and hold the position for 15 – 30 seconds. Rest, then repeat 5 times.

In addition to this great core exercise, by placing the INDO Board board directly on top the Gigante, together we performed leg burning same side lunges, for a count of 5-10 each leg.

Gigante sitting came last where Yvonne, Di and Elle gracefully sat on top of the Gigante as feet and hands stayed off the ground lending to an extreme, deep core constant, contraction! Well done girls.

You can tell we’re having too much fun. I can’t wait for this spring when I host my STAND UP For Women’s Health and Fitness in April, here at the lovely Zancudo Lodge! All the gear is here and so is the fun. For more information go to: http:www.suzietrainsmaui.com/events.   

This lodge is like staying at the Four Seasons. From warm waves to a cozy robe in your room, excellent food and gracioius staff, to healthy, to amazing food prepared fresh everyday. 

Thank you Chip and Hunter at INDO Board, for sending these boards and discs over. Gregg and the others are on their way to be SUP stars.

Pure Vida and Aloha!

Suzie Cooney, CPT of Suzie Trains Maui

photos by Marvin Ortiz

]]> http://www.suzietrainsmaui.com/blog/2011/01/indo-board-demo-day-zancudo-lodge-costa-rica-with-suzie-cooney-of-suzie-trains-maui/feed/ 0 http://www.suzietrainsmaui.com/blog/2010/11/power-conditioning-for-surfing-sup-and-the-effects-of-gravity-by-suzie-cooney/ http://www.suzietrainsmaui.com/blog/2010/11/power-conditioning-for-surfing-sup-and-the-effects-of-gravity-by-suzie-cooney/#comments Wed, 17 Nov 2010 04:14:23 +0000 Suzie Cooney CPT http://www.suzietrainsmaui.com/blog/?p=3125

photo by Simone Reddingius

Are you ready to basically free fall with a piece of fiberglass pushing back to you as the force of gravity is sucking you down? Sure, you’ve been paddling; you’ve got good core strength, but what about the legs?  Will you still be standing, and do you have the power to recoil your body to pump for the speed you need into the next turn?

Gravity and surfing, water drag, board buoyancy and you, are all opposing forces that join you as you make your drop down the face of a small wave, or if you’re one of the few brave enough to step into the trough of JAWS. Being well- conditioned and strong, along with cat-like reactions can make you or break you. 

Without getting too technical on the values of centripetal force, board speed, or if you’d like to learn what “C = gT/2LL” means, go to Leslie Brooks site and read more: 

Getting Physical  The Physics Behind Surfing, and read up on: C = Wave Speed       g = Acceleration caused by gravity (9.8 Square meters per second)   T =Wave Period   L =Wave Length        Test on Monday, so study!

Back to the “physical” aspect of what I do and know, I wanted to ask an expert!  I had the pleasure of talking with Dave Kalama , big wave surfer here on Maui on the subject that fascinates me;  how the g –force effects of gravity as you drop down the face of a wave and how you need your body, especially your legs to hold your line as gravity is pulling you down. He helped described to me the importance of training for leg strength for exactly this.  

Dave Kalama Copyright: ©D.Wong

He said, “When you’re surfing down the face of a wave all muscles need to be firing at once. The slow twitch and fast twitch muscles must both engage.”  As a trainer, I get this. An example of slow twitch muscles that tend to be smaller in size, slower to fatigue and if we get scientific, increases oxygen delivery, vs. fast twitch, larger muscles and quicker to fatigue and basically are considered the power house muscles of your body.

Slow twitch muscles also include stabilizing muscles. Think of endurance, running a marathon, swimming laps vs. a power lifter will have fast twitch muscles to utilize for big bouts of serious lifting. Here I’m talking about quick, explosive reps, but only lasting a few seconds. For this, think of glutes and quads.

He agreed that most people spend a great deal of time on core and upper body training; but reemphasized the need to spend even more time increasing your leg strength.

For example, Dave does a minimum of 200 leg lunges, max 400 to 500 consecutive. Then a few sets of leg dips and some quick paced step and jump lunges followed by jump squats. Plus running up the sand hill backwards really warms him up. He trains a great deal in soft sand and is a firm believer that your toes, feet and ankles play a key role for board and rail control.

Dave explained it like this, “One can have board and rail control, but then you need to call upon power to take advantage of the control. Then there is board speed.  To get speed, you need to take advantage of the control and power. You’ll need to have powerful legs to pump the board to increase your speed. It’s all connected.”

Dave says, “If I had to pick any part of the body I’d train for surfing, it’d be legs over upper body. If you have bird legs it won’t do you much good.”

This makes good sense to me. I’ve seen Dave do some serious training here on Maui and it’s very inspiring. He also added that cycling is key to add to your training routine to help increase your power on big days.

Adding leg work to your routine seems easy enough, but its how you make the exercises extra challenging that be the ticket. There are lots of variables or things you can do to get those legs pumped up to help increase board speed.

Traditional squats, leg press and extension machines are great, but also add some plyometrics to the mix. Plyometrics is a term to describe the type of training that is explosive for speed and power. For example, I think of dropping down a wave I think of “Drop Jumping”. This exercise requires you to drop to the ground from a box or raised platform then immediately jumping up. I’d recommend starting on a platform that is not too high at first. Start with a 2 foot (24 inch) sturdy box, or simply standing on the ground and doing what I call tuck jumps.  You can change the “variable” by changing the speed of the movement. Also, jumping over and object like a bench, cones or a log at the beach or park:

Here are some basic explosive 2 legged hops. Remember soft landings, not flat footed. Use your body to propel you up:

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Plyometric training can be worked into circuit training or can be as simple as skipping,  hopping or bounding. Keep in mind this type of training is pretty intense and requires one to have a pretty decent base of leg strength, knee stabilization and hip stabilization, and no known orthopedic challenges.

I will line up 2 BOSUs in a row and have my clients use  their own body’s inertia to hop up with two legs together as high as they can, land on the BOSU and then on to the next BOSU.  To make it more interesting, I may fire an 8lb medicine ball at them to catch in mid air to test their reaction.

BOSU Jumps: Forwards and Laterals

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A sample plyometric routine might look like this:

Drop Jumps:  5-10    medium intensity              Rest: 45-60 seconds

Single Leg Step up to Bench with Dumb Bells: 10 -12 each leg 

Single leg lunges with dumbbells. I’m using 20lb each.

Lunges:
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2 legged hops from Standing Position over bench, cone or other object: 10-12

Lateral or Forward 2 legged hop up to BOSU or across   10-12  

Repeat 2-3 times.   To increase intensity, reduce rest period, add more weight, increase drop box/bench height.

Or, take one of these exercises and work it into your regular training routines.

Pre Conditioning: As mentioned earlier, this type of training, requires a solid base of strength training, supportive athletic shoes and should be performed on padded surfaces such as grass or the beach, or in a padded area to absorb some of the shock.

Proper active or dynamic stretching should also be performed before your routine and of course the proper cool down to follow. I’d allow 2-3 days for recovery in-between a plyometric session.

To recap, surfing is the ultimate sport that demands so much of the body and if you want to be good, go deep and drive into the next turn, you better have the legs to do it.  This type of training is also excellent for stand up paddling small and big waves!

Cycling, plyometrics, soft sand running, lots of lunges, weight training is a great way to be ready for the action. 

You can check out a few more of my “surf fit tips at: http://www.suzietrainsmaui.com/surf-sup-windsurf-conditioning-training-tips/

Thanks again Dave for adding to the topic! I hope you found this helpful and informative. We’ve just touched upon the very simple aspects of leg training for surfing here. If you want more information or want to train with me personally, let’s do it!  

I encourage to you to share your experiences, tips and big wave adventures with us.  Also, to learn more about Dave Kalama go to: http://www.davidkalama.com/

Also stay tuned for my SUP/Fitness Adventure clinic in Costa Rica next year.

Aloha and see you on the water!  Suzie Cooney, CPT

Suzie Trains Maui

http://www.suzietrainsmaui.com

Suzie is wearing the Olukai Kia’i’ Trainer   http://www.olukai.com/Product_WomensMakai_Kia’i%20Trainer_20127-3049.aspx

All photos and jewelry by Simone Reddingius. Check out more of her work at:

http://www.flickr.com/photos/by-simone/

Check out ATHLETA’s sporty cap, “Morning Run”

Sunglasses: http://kaenon.com/

                        To see Naish’s new line for 2011 go to: http://www.naishsurfing.com