Element 1

Hypertrophy: Synonymous with most people’s perception of strength training, hypertrophy refers to increased muscle bulk and size. This is only one aspect of a sport specific strength training program and one that should be included for only a select group of athletes. Football and rugby players require significant bulk to withstand very aggressive body contact. For most athletes however, too much muscle bulk is a hindrance. And remember that a larger muscle is not necessarily a stronger muscle.

Element 2

Strength Endurance: Explosive power is not always the predominant goal of the strength training program. For events such as distance running, cycling, swimming and rowing, strength endurance is a major limiting factor. Again, the greater amount of starting maximal strength, the more of it can be maintained for a prolonged period.

Strength endurance can be developed through own body weight exercises like pull ups or press ups or the use of low weights and high repetitions, again it is important to say that strength training for surfers should not restrict surfing movements and this should be taken into account when designing a surf fitness program.

Element 3

Explosive Power is a key element when developing a strength program for surfers, the dynamic movements are key to performance so any strength

The Benefits

• Increased strength in tendons, ligaments and bones
• Increased metabolism
• Increased calorie burning during resistance training sessions
• Improved posture
• Injury protection for muscle and joints

What are the classifications of strength?

These are;

Maximum strength – the greatest force that is possible in a single maximum contraction.
Elastic strength – the ability to overcome a resistance with a fast contraction.
Strength endurance – the ability to express force many times over, this is one key factor within surfing fitness and performance.

How do we get stronger for surfing strength gains using weights?
A muscle will only strengthen when forced to operate beyond its customary intensity (overload). Overload can be progressed by increasing the;

• Resistance e.g. the amount of weight lifted.
• Number of repetitions with a particular weight i.e.) from 5 to 10
• Number of sets of the exercise i.e.) from 2 sets to 3 sets

Gains in surfing strength can be achieved from using weights; however it is important to remember that the correct type of weight training is done.
A light to intermediate weight should be used, sets should be done of a high rep count i.e.) 15-30 upwards this will build strength endurance.

Strength training Terminology

Strength: the amount of force a muscle can exert against a resistance.
Resistance: any force acting in opposition to a contraction.
Overload: progressive resistance beyond what is comfortable or moderately uncomfortable, also overload is dependent upon; intensity, duration, and frequency

Set:

number of repetition’s done consecutively.
These are just a few terms used in strength training.