( All Rights Reserved 2011)Want to explode your paddling core strength? You got it. These exercises require that you understand how to engage your core muscles both before and during the entire set. You become the stabilizing factor as you perform these movements. Also, I’d like you to pay close attention to the tubing or TRX Rip Trainer cord so that it is always taut and under tension throughout the entire series. I call this “time under tension”. If you “let go” of this concept, or your core, you won’t benefit fully from this workout.
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.
In this photo, I’m using the new TRX Rip Trainer with the heavier cord.
Starting with your feet solidly on the ground about shoulder width apart, pointed straight ahead and with good posture, tie the cord to a secure object (Dave’s truck worked great!). Holding the TRX bar at shoulder width and just below the top of your shoulders, begin to engage your core by drawing in your abs and hold while making sure to breathe. Remember, safety loop! Don’t death grip the bar, but start far enough away from post with enough tension that will require you to stabilize the bar and your body. Rotate your body to the right while core engaged, then slowly return just before your start position (critical) and repeat.
Progression 1: Stand on your BOSU or other unstable platform. (An INDO Board on top of a Gigante Disc works well too). Now do the same movements while on the BOSU. Wow…crazy!
Progression 2: Secure a light, medium, or heavy gauge tubing to your secure object and perform the same movement as above, however, this time you’ll need to steady the tubing with your left arm locked. Gently clasp the tube with one hand, but do not grip too heavily. Place a bit of tension on the tube and begin the rotation. Remember “time under tension”. To increase challenge, step further out or hop on your BOSU or other unstable platform.To read the rest of my article and to see all my SUP Fitness Tips go to: http://www.naishsurfing.com/sup-fitness/dynamic-core/While visiting Maui, Suzie is available for private ftness training and beginner to advanced stand up paddling lessons. Contact her at 808-283-2121.TweetSuzie is a professional Team Rider for Naish International.Get your TRX Rip Trainer here. The Rip Trainer will really help you build your core to explode that stroke!
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)
This exercise requires you to drop to the ground from a box or raised platform and land softly. It is very important to land on the balls of your feet, not on your heels. The box I’m using is 29 inches tall.
Exercise 2: Box Hop Ups
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.
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.
Exercise: Simple Lunges
Equipment: weights (optional)
Progression Variables: Weights at side or on top of shoulders
March 26th, 2011 MAUI! STAND UP for Health & Fitness with Suzie Cooneyof Suzie Trains Maui. F R E E! Guys and gals, train on the beach with me, then we hit the water for some SUP water training, strength training, relay fun, and fine tune your paddling techniques. CLINIC IS NOW FULL! If you are still interested, we are taking information should there be a cancellation.
All levels of fitness and paddling welcome! Meet new paddling friends.
Learn to paddle efficiently, gain better control of your board and glide more smoothly. Enjoy the healthy benefits SUP has to offer and learn from a professional. Learn a few training tips to help build better body and paddling endurance. Check out this SUP exercise tip written exclusively for Naish International: http://www.naishsurfing.com/sup-fitness/
Space is limited! To reserve your space and inquire: suzie@suzietrainsmaui.com or call 808-283-2121. You must provide your own board or you can rent from the Maui Naish Pro Center 808-871-1500. This class is for beginners and intermediate paddlers and is 1.5 hours.
Suzie Cooney is a world renowned SUP instructor and ambassador of the sport of stand up paddling. Her SUP clinics are a day or a week long adventure. As a sponsored Team SUP Rider for Naish International and elite fitness specialist, Suzie has taught hundreds of men and women this fastest growing sport in the world. Her SUP Health & Fitness clinics welcomes all ages and all levels of fitness; are informative and sure to spread the stoke of SUP!
She is available to conduct private or group clinics, host events or customize a week long adventure at your resort. She is also supported by Olukai Premium Footwear, Kaenon Polarized Eyewear and Elite Athlete for The True-Collection Team, owner of Suzie Trains Maui More info: http://www.standuppaddlingfitness.com OR http://www.suzietrainsmaui.com
Call Coach to reserve your board!
To inquire more about hiring Suzie for your event, resort or private lodge e: info@suzietrainsmaui.com
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.
Movement:
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
Tuesdays at 8:35 am with Suzie Cooney of Suzie Trains Maui , Health & Fitness Segment on the Maui Breakfast Club
I welcome your calls, topic suggestions! Call in live and talk with me every Tuesday at 8:35 and get the latest on health and fitness!
Phone number to call is: 808-856-2836
Tom Blackburn Rodriguez, Suzie Cooney and Keli Pali
“Thanks for stopping by and hope that your life is healthy. Make each day count and find activities you can enjoy on your own or with your friends and family. You have choices everyday, make each choice a healthy one.” Suzie
Turn up the volume and check out this action packed video produced by Suzie Cooney of Suzie Trains Maui and InVision Maui Productions. Filmed here on Maui’s N. Shore, wave action at Kanaha and a few scenes from a big swell day where the easterly swell tapped in at 8-9 feet and the winds were blowing from 40-50 mph! Suzie is a SUP Team Rider For Naish. In this video, she’s riding the 9’0″ Mana and the 14′ Glide.
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See YOU on the water….
Suzie Cooney, Suzie Trains Maui
Suzie Cooney is a Team SUP Rider for Naish International. She also contributes as their fitness expert in SUP training. For all of her articles and tips go to:
Motivation. It is the most important aspect of any fitness regime and yet sometimes it is so difficult to find! There are lots of tricks to stay motivated. For me it’s all about doing something I like to do. Then it’s easy to stay active. I also change up my activity… a lot. Winter for me means snow. Lots of snow. I love to snowboard, ski, snowmobile and cross country ski. In summer I enjoy being on the water, at least when the wind is blowing. For the last few years I’ve been learning how to kite surf. Continuing to challenge myself with something new helps me stay motivated. Having a friend to play with is also a great way to stay motivated. Sometimes when the couch seems more appealing than your bike… it’s great to have a cheerleader to help you get moving. And when you have an abundance of energy you get to do the same for your friend.
I’ve always considered myself pretty fit but certainly recognize that there are some big gaps. And at 45 those gaps are getting deeper. 3 weeks ago I was fortunate enough to get invited to tagalong to a Suzie Cooney workout. I hadn’t previously worked with a personal trainer and the session I did was tailored for someone else… but I loved it and immediately booked myself and my husband in for our own sessions with her.
My idea that a personal trainer was akin to an army sergeant couldn’t be farther from the truth. Yet Suzie provides a perfect motivational force! And she is a force. Moving weights back and forth a few hundred times is not on her program which is good because it has never been on my program. I didn’t know you could do some much with an rubber band and a ball. Every training session is different and each session is filled with an incredible variety of exercises. It is never boring. Suzie works hard at tailoring your work out to address each individuals needs. After our sessions my husband and I always compare what we did… and of course.. who is better at what!
I wish that I could take Suzie with me when I am not on Maui because with her help my current fitness goals are getting closer and closer.
Thanks Suzie!
Lisa is an inspiring, charging woman. I enjoy training and working with Lisa for she goes to task and beyond with a fierce focus like I’ve never seen. She has broke records in the studio and takes pride in perfecting and executing all the exercises I put forth and eagerly accepts ANY challenge that I place before her.
For example, standing on a stability ball is no easy exercise. Then why don’t you add some dumb bells to the mix and some shoulder presses. Follow this by a grueling “weighted” session on the Vew Do Board, INDO Board and then finish off with a leg burning round of high performance land surfing on the Brett Lickle special SURF BALL trainer pictured here:
Besides her outer beauty, she is a walking, living example of health and fitness and I hope everyone who reads her story will step it up a notch. When you see her photos you know, this is an athlete! Lisa and I have much in common like fast motors, and fast action packed adventure. You can be sure Lisa will be charging on her snowmobile faster than ever with more body confidence and her training will help her in any condition that is demanding of her catlike, quick reactions. Also be sure to look up if you’re kiting or windsurfing on Maui, she could just be soaring over your head catching some big air. She’s also taken a quick learn to SUP and is already stepping into some tight step turns on her second day! She is real and she is mighty and I’m glad to know her.
October 16, 2010 Maui was the place to be! Stand Up Paddling, or SUP is sweeping all around the world but a few wonderful, special women, got the glides of their lives and experienced a new found passion for a sport they can own and share with their friends and family. ( photos below in slideshow )
I had the pleasure of meeting so many dynamic, inspiring women today; all with the desire to learn or improve their skills in stand up paddling. There is something very cool about gathering a group of women together and sharing and adventure that is new and exciting. They all showed up right on time and at 6:45 on the dot, boards were off the cars and lined up on the beach.
After introductions, it was right into some active stretching with our paddles to prepare for the morning ahead. I promised no heavy push ups or sit ups, this time.. ! There was a small south swell running, and safety was on top of the agenda. I reviewed board safety, board features, paddle features and water safety. With experienced Maui waterwoman, Deb Driscoll, big wave SUP surfer, assiting me, we lined everyone up, and one by one, out we went, some for the first time ever experiencing what it’s like to paddle over a wave! All made it just fine past the break and then they got the thumbs up to STAND UP and go.. To help capture the day was Maui’s professional waterwoman and photographer, Julia Schweiger. Check out her website: http://www.jdphotofairy.com/
I have never had such a group that were such fast learners. It was so rewarding to see Susanna conquer her fears and before you know it, she was up and hoot’n and yelling and we were all clapping and whistling! Susanna, you are a shining star! She said that she was so thankful for Deb helping her and staying with her. All of the gals really did great. The winds never really came up too hard which allowed us to stay out longer.
Elizabeth charged! Mary I think you could have gone to Lahaina. It was the first time I was able to take a new crew on a little long distance challenge. Laurel and Mary and Gill leading the way. Julia Schweiger, our photographer and SUP racer herself; had to paddle hard with me catching them at the turn! What a workout. To really test them, we did some push ups, core planks and leg squat. Great job everyone!
As we came in, a few of them caught their first waves! Doesn’t matter if you’re on your knees, standing or sitting down.. you guys caught some rides. Now you know what it feels like!
We wrapped up the day with high fives and now with our new water friends, it was time to refuel and review what we learned. As their reward, my sponsors and supporters helped me fill a nice goody bag to add to the SUP experience. To be a proficient SUP paddler, you must have the right gear!
Here’s what some of the women had to say about the day:
Aloha Suzie:
Where do I begin….How can I express my sincere feelings of gratefulness to you. I cannot tell you how happy I was to be in your presence. Your energy was so moving, your sincerity was inspirational, and your beauty (inside and out) was amazing. Thank you so very much for sharing your knowledge and your love of the sport, (SUP) with women here on Maui and around the world. Thank you for empowering us with the tools we need to be strong, be fit, and be beautiful, healthy, women of the world. I totally appreciated your professionalism, your sweetness, and your true commitment to the sport. Thank you for enforcing safety both in the water and safety pertaining to our boards. Very necessary and important to always be aware that safety comes first. And most of all, from the bottom of my heart, thank you for allowing me to participate in this past Saturdays’ clinic. I am so blessed to know such an amazing, compassionate, and beautiful woman. God’s blessings to you as you continue to empower women!!! Go for it Suzie!!!!! My Aloha Always, Sandy
Our love and aloha to Deb Driscoll for her love and encouragement as well. She was absolutely fabulous to all the women.
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Dear Suzie,
Thank you so much for the clinic yesterday morning. For me the group and your leadership as well as Debs’ created an atmosphere that enabled me to push myself beyond my fears and see my strength emerge. The paddling was more fun than I can remember having in a long time and planted a seed to further my own growth as I look forward, stand up straight and paddle in the V shape as though I was flying free amongst a flock of birds on the wing.
Susanna
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Dear Suzie,
What a lovely morning we had yesterday, with your SUP Women’s Clinic. You established such a friendly and relaxed tone, so “first timers” like me felt reassured and emboldened to simply “get up and paddle!” I was sure I’d be wobbling and falling but you connected with each one of us, and with your gentle enthusiasm you imbued us all with confidence. In no time at all we were paddling over coral-heads and out to a boat that was moored in the bay.
By starting early, we enjoyed calm conditions and fresh morning air ~ and our convivial group of ladies sure made for a very pleasant experience! It was very satisfying to learn a new skill, and be able to view our beautiful beaches from a whole new perspective.
Thank you so much for your sincere enthusiasm, the generous ‘goodie bags’ and for being such a kind and helpful instructor. I look forward to getting more info on your Makena Paddling excursion, when we’ll hopefully have a group reunion and discover another beautiful stretch of coastline…
Aloha and sincere thanks
from Gill (“Jill”) McBarnet,
Author and Illustrator of Hawaiian Children’s Books:
OMG, what a blast! What an amazing group of women. I had a great morning with you, all. Thank you, Suzie and Deb, for this wonderful clinic. I can’t believe how much I learned today. I’ll be at Puamana with my family tomorrow morning. Can’t wait to practice the quick turn and teach that to my family! Gabi, Laurel and Susanna are meeting me there, too. Hope rest of you can join us. Puamana is the last beach park before Lahaina.
I’m planing to join the full moon paddling.
Also, Gabi, Laurel, Gill and I like to do a longer distance puddling at Makena soon. I’ll let all of you know when so you can join us, too.
Happy puddling. ?(^o^)?
Sachi
283-6066
Ps
Thank you, Suzie, for the goodie bag, too.
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Thanks so much for the fun morning of SUP. I learned some great tips. My 16 year old son wants to come with me for the full moon paddle and bring a friend. Is that OK? They are experienced. What a great sport when a teenager will participate with his mom.
Thanks for putting together such a nice gift bag.
Laurel
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Dear Suzie,
Yes, I agree with all that has been written about the fantastic clinic that you ran yesterday. It was exactly what I imagined and hoped it would be–an invigorating and fun morning learning a new skill on the beautiful oceans of our paradise. I thank you kindly for you patient and thorough approach. Between you and Deb I felt very protected. I think I might have the bug now…I went again today with Sachi! It was thrilling to be out on the water today with my husband and my youngest son (they are wave surfers). Can’t wait until my oldest son comes home from college so I can be out there with him too. You’ve opened up new and incredible opportunities to me.
Thank you so much, for everything, Suzie! Bringing this group of women together made a perfect opportunity for me to get myself out there and try something new. All of the women were fantastic and so, so sweet. It’s always great to learn something in an atmosphere of such support — being the youngest one there, it was almost like I had a network of mothers to help me through it. Even after claiming the trophy of falling first in the water, the little, encouraging tips you offered me got me in line right away! I thoroughly enjoyed everything about this clinic, and I know that anyone who wants to try SUP can do it, and they’ll love it! You are such an inspirational person, Suzie. Thank you so much for doing all you do to show us what we are capable of!
Mary
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Hi Suzie, I can’t thank you enough for today. I have been so frustrated trying SUP without even knowing how to stand, hold my paddle or how to get in and out of the surf. You are such a delightful teacher-the stretches, the comraderie, the expertise out on the water, trying to catch those waves. I am absolutely sure that I now have a lifelong passion thanks to you!
Elizabeth
Wow, I’m so grateful to be able to experience a day like today. I will continue my mission and through these lovely women, the sport of SUP will continue to grow and be recognized as not only a great way to get in shape, but to spread to the world that we must take care of ourselves and our health. Might as well have some fun doing it!
Deb Driscoll, Maui Big Wave SUP paddler and awesome assistant!
A big mahalo to Deb Driscol, my assstant coach who shared such an enthusiatic, postive way of teaching. Julia, the photos say it all! Thank you for taking the time to stop by my website. I have one more clinic this year with just one opening, November 13th, 2010 here on Maui. After that, it’s off to Costa Rica and other fun places across the globe!
Whether you’re an advanced athlete or re-entering fitness, enjoying your workout is important. We can all agree that working out has to be fun. Let’s face it, if it’s not fun, it’s not going to happen!
I’ve designed a simple workout for you to add to your current routine, or start fresh with this one. In my workouts, I always try to touch every muscle group, including the core, and also incorporate a little balance training. Everyone is so different and has different workout goals. But remember — we don’t want our bodies to plateau. I’ll often grab a workout that I’ve designed for one my clients and do theirs. Granted, I’ll adjust it to suit my training needs, but it’s fun, it’s different and I love it.
This workout will be about 45 minutes and offers a little something for everyone. I recommend you try it first in the order I’m presenting, especially the warm up and the core work. You can mix and match the strength training portion in any way that suits you. I like to save abs for last since they support us all throughout the workout.
Equipment: Medicine ball (4-8 pounds), resistance tubing with handles, tube circle or Thera-Band®, stability ball, dumbbells (5-15 pounds).
Training Tip: When you change “variables” in your training routine, your body will likely respond more quickly vs. doing the same old thing. A variable may be increasing or decreasing the number of reps, changing the order in which you select the exercise, changing the platform you are training on; such as an inflatable disc, or increasing the amount of weight used for the exercise.
Let’s begin…
Active Warm Up
I prefer and recommend my clients to do active warm up exercises vs. static stretching (stretches where you hold the stretch for a period of time). It can be a quick spin on the stationary bike, walk on the treadmill for 5 minutes, or try the exercise below.
Click on the photo for a larger view.
TweetSuzie is a professional Team Rider for Naish International.Get your TRX Rip Trainer here. The Rip Trainer will really help you build your core to explode that stroke!
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Category: Abs/CORE, Articles, Exercises, Quick Fitness Tips, SUP Enthusiasts | 
Tags: advanced core training, BOSU, core, core muscles, core strength, core training, cross-training, exercise, fitness, fitness expert, hardcore core training, health, lean muscle, Maui personal trainer, Naish, Naish International, paddle power, personal trainer, Quick Fitness Tips, stability ball, Stand Up Paddle, Stand Up Paddling Fitness, strength training, SUP conditioning, Suzie Cooney, Suzie Trains Maui, TRX, TRX Rip Trainer, workout
Even after claiming the trophy of falling first in the water, the little, encouraging tips you offered me got me in line right away! I thoroughly enjoyed everything about this clinic, and I know that anyone who wants to try SUP can do it, and they’ll love it! You are such an inspirational person, Suzie. Thank you so much for doing all you do to show us what we are capable of!
