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Surfing

Surfing

Surf-specific training

From Workouts and Circuits to Rehab Exercises and Tips from Vasa Customers, find all of the Surf-Specific Training materials you need for both the Vasa Trainer and Vasa Ergometer—all right here.

Workouts

Strength:

> Get in Surf Shape with the Vasa Dryland Trainer [Vasa Tainer]

Surfers spend a tremendous amount of time paddling - far more than actually surfing. Prior to the introduction of the Vasa Trainer, it was difficult to find ways to train surf fitness paddling muscles. The Vasa Trainer is beneficial for working on good paddling technique and body position to improve paddling efficiency and surf fitness. Elbows should remain in essentially the same plane, keeping the elbows high, to engage the lats, deltoids, triceps, and some biceps. It's important that the elbows not drop. Pull yourself up the monorail quickly and let yourself down more slowly on the negative movement. Use a complete stroke all the way to the hips. By bending the lower legs up, one can reduce back pressure and push the abdomen into the board. The Vasa Trainer monorail can be raised to increase the slope angle and the difficulty, providing variety in the workout. Supplemental exercises such as seated rows and core work can be also be done. It's a great machine to get into "surf shape."

From “Learning to Surf with Surfer Joe” by Mermaid Pictures, 2001. For more information about Surfer Joe videos, go to: www.mermaid-pictures.com

Watch Video - Get in Surf Shape with the Vasa Dryland Trainer

> Single Arm Paddling Exercises [Vasa Trainer & Ergometer]

Describes technique points for the entry (catch), mid-stroke (sweep), and finish of the alternating paddle stroke to build strength and endurance or for rehabilitation.

Download PDF - Single Arm Paddling Exercises for the Vasa Trainer and Ergometer

> Double Arm Paddling Exercises [Vasa Trainer & Ergometer]

Describes technique points for the entry (catch), mid-stroke (sweep), finish, and recovery of the double arm paddle stroke to build strength and endurance. Raise difficulty by increaseing time on the recovery stroke (negative) or using webbing straps to double resistance.

Double Arm Paddling on Vasa TrainerDownload PDF - Double Arm Paddling Exercises on the Vasa Trainer and Ergometer

 

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Endurance:

> Surf Endurance Workout [Vasa Ergometer]

This paddle-specific workout incorporates a warmup, a main set of 10 x 75 m intervals (build, fast, and slow intervals), and a cool-down. Adjust distances to match fitness level and allow for maintenance of proper technique. 

Download PDF - Surf Endurance Workout on the Vasa Ergometer

> Liquid Fitness Circuit Training for Surfers with Tomas Anthony [Vasa Ergometer]

This training program is a part of comprehensive exercise series designed and developed by Tomas Anthony, founder of the Everyday Athlete and Everyday Surfer.® The three-part training program is designed to increase paddling strength, endurance, power+speed, and condition the entire body. It includes a dynamic warm-up, core+balance+strength circuit, and cool-down to stabilize core muscles. Do this workout 2-3 times per week for 4-6 weeks and surf better, longer, and with reduced risk of injury. Equipment: Vasa Ergometer or Trainer, stability ball, dumbbells, rope/strap/towel, and mat. (23 pages)

Download PDF - Liquid Fitness Circuit Training for Surfers with Tomas Anthony

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Circuits:

> Conditioning Circuit for Surfers [Vasa Trainer]

Build and maintain effective surfing-specific strength and power to prepare you to catch and ride more waves. The circuit includes: plyometric squats, butterfly, super ab crunches, biceps curls, seated row, reverse flys, surf paddling, resisted ab crunch, chest press, and shoulder raises. Do one set of each exercise in succession with brief rests between, and repeat the circuit three times in total.

Download PDF - Conditioning Circuit for Surfers on Vasa Trainer

> Liquid Fitness Circuit Training for Surfers with Tomas Anthony [Vasa Ergometer]

This training program is a part of comprehensive exercise series designed and developed by Tomas Anthony, founder of the Everyday Athlete and Everyday Surfer.® The three-part training program is designed to increase paddling strength, endurance, power+speed, and condition the entire body. It includes a dynamic warm-up, core+balance+strength circuit, and cool-down to stabilize core muscles. Do this workout 2-3 times per week for 4-6 weeks and surf better, longer, and with reduced risk of injury. Equipment: Vasa Ergometer or Trainer, stability ball, dumbbells, rope/strap/towel, and mat. (23 pages)

Download PDF - Liquid Fitness Circuit Training for Surfers with Tomas Anthony

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Individual Exercises:

> Surf Paddling Exercise [Vasa Trainer]

Describes technique points for the entry (catch), mid-stroke (sweep), and finish of the alternating paddle stroke to build strength and endurance or for rehabilitation.

Download PDF - Surf Paddling Exercise on Vasa Trainer

> Surf Paddling Exercise [Vasa Ergometer]

Describes technique points for the entry (catch), mid-stroke (sweep), finish, and recovery of the double arm paddle stroke to build strength and endurance. Raise difficulty by increasing time on the recovery stroke (negative) or using webbing straps to double resistance.

Surf Paddling Exercise on the Vasa Ergometer

Download PDF - Surf Paddling Exercise on the Vasa Ergometer

 

> Paddle Board Paddle - Kneeling [Vasa Ergometer]

This advanced exercise for technique work and endurance development involves kneeling on the Ergometer bench with insteps hooked over the rear of the bench and abdominals engaged for stability. It can be peformed as a double-arm or single-arm movement.

 Download PDF - Paddle Board Paddle - Kneeling on the Vasa Ergometer

> Recovery Stroke - Single Arm [Vasa Trainer]

Use a rear-facing position on the bench to increase fatigue resistance on the recovery portion of the paddle stroke. Decrease the slope of the Vasa Trainer or raise the rear stanchion when beginning this exercise. Variation: use both arms at once.

Recovery Stroke, Single Arm on the Vasa Trainer

Download PDF - Recovery Stroke, Single Arm on the Vasa Trainer

> Recovery Stroke [Vasa Ergometer]

Use a rear-facing position on the bench to increase fatigue resistance on the recovery portion of the paddle stroke. Set damper door at DD#1, use the exercise handles, and begin slowly and smoothly, concentrating on high elbows and shoulders in the recovery. Variation: use both arms at once.

 Download PDF - Recovery Stroke on the Vasa Ergometer

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Technique

> Swim at Home in Less Time with the Vasa Ergometer Swim Bench [Vasa Trainer]

Swim easier and faster with less training time. Swim at home, train anywhere, any time, without the need to get in the water. The Vasa Ergometer is ideal for improving swimming technique, measuring swim power, and increasing efficiency even among elite swimmers. Many swim teams and swim coaches rely on the Vasa Ergometer to keep swimmers with minor injuries or swimmer’s ear part of daily swim training. The built-in Power Meter provides motivation and is reliable for repeat performance testing.

Watch Video - Swim at Home in Less Time with the Vasa Ergometer Swim Bench

> Surf Paddling Exercise [Vasa Trainer]

Describes technique points for the entry (catch), mid-stroke (sweep), and finish of the alternating paddle stroke to build strength and endurance or for rehabilitation.

 
Download PDF - Surf Paddling Exercise on the Vasa Trainer

> Surf Paddling Exercise [Vasa Ergometer]

Describes technique points for the entry (catch), mid-stroke (sweep), finish, and recovery of the double arm paddle stroke to build strength and endurance. Raise difficulty by increaseing time on the recovery stroke (negative) or using webbing straps to double resistance.

Surf Paddling Exercise on the Vasa Ergometer

Download PDF - Surf Paddling Exercise on the Vasa Ergometer

> Efficient Swimming FAQ: Can swimming at home on the Vasa Ergometer replace pool training? YES! [for Vasa Ergometer]

World Masters Swimmer of the Year, Karlyn Pipes, talks about using the Vasa Ergometer as a substitute for the pool. When time and logistics make it difficult to get to a pool to swim, you can use the Vasa Ergometer as a substitute for getting water time in the pool. The reason it's an excellent substitute is that the Ergometer allows you to train with the same stroke-specific mechanics that you would use in the pool. While it's not exactly the same as swimming in a pool, or training in the open water, it's a pretty good facsimile. As long as you maintain the 5 key points of proper technique, work on really good form, and maintain a high early vertical forearm, you will be able to translate that power and speed into the pool.

Watch Video - Can swimming at home on the Vasa Ergometer replace pool training?

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Prehab / pt rehab

> “Surf Tip” by Sam George, SURFER Magazine, September 1995 (Product Review)

Sam George, former editor of SURFER Magazine, describes how he started using the Vasa Trainer to maintain surf-specific fitness during recovery from an Achilles tendon injury kept him from the water. After discovering that the Vasa Trainer enabled him to return to the water paddling stronger than ever, he realized the importance of this dryland surf training for building paddling strength and endurance. He says, "The [Vasa] Swim Trainer is definitely a permanent addition to my quiver."

SURFER Magazine

Download PDF - Surf Tip by Sam George for SURFER Magazine

 

> Vasa Trainer -  a Versatile Tool for Physical Therapy, Rehabilitation, and Sports Conditioning [Vasa Trainer]

Physical Therapist Jim Harrison discusses the benefits of using the Vasa Trainer as a total fitness gym in rehabilitation for patients who require exercises that impart low compressive forces on joints, and reduced loads. While aquatic or pool therapy can accomplish that, it is not available in most clinics. The Vasa Trainer is ideal for patients in acute phases or who are post-operative and can benefit from reduced weight-bearing through the lower extremities. The Vasa Trainer allows for a limited, controlled loading during functional exercises like walking and flexion and extension. It's also important to offer equipment and programs that are fun and get results for patients -- and the Vasa Trainer does.

Watch Video - Vasa Trainer, a Versatile Tool for Physical Therapy, Rehabilitation, and Sports Conditioning

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Injury Prevention:

> Vasa Trainer -  a Versatile Tool for Physical Therapy, Rehabilitation, and Sports Conditioning [Vasa Trainer]

Physical Therapist Jim Harrison discusses the benefits of using the Vasa Trainer as a total fitness gym in rehabilitation for patients who require exercises that impart low compressive forces on joints, and reduced loads. While aquatic or pool therapy can accomplish that, it is not available in most clinics. The Vasa Trainer is ideal for patients in acute phases or who are post-operative and can benefit from reduced weight-bearing through the lower extremities. The Vasa Trainer allows for a limited, controlled loading during functional exercises like walking and flexion and extension. It's also important to offer equipment and programs that are fun and get results for patients -- and the Vasa Trainer does.

Watch Video - Vasa Trainer, a Versatile Tool for Physical Therapy, Rehabilitation, and Sports Conditioning

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Customer Results/Tips

> “Surf Tip” by Sam George, SURFER Magazine, September 1995 (Product Review)

Sam George, former editor of SURFER Magazine, describes how he started using the Vasa Trainer to maintain surf-specific fitness during recovery from an Achilles tendon injury kept him from the water. After discovering that the Vasa Trainer enabled him to return to the water paddling stronger than ever, he realized the importance of this dryland surf training for building paddling strength and endurance. He says, "The [Vasa] Swim Trainer is definitely a permanent addition to my quiver."

 

 SURFER Magazine

Download PDF - Surf Tip by Sam George for SURFER Magazine

> Training for Surfing with Rob Sleamaker & Tomas Anthony of Everyday Athlete

Tomas Anthony, founder of the Everyday Athlete and Everyday Surfer® talks with Vasa inventor and founder, Rob Sleamaker, about the vital role of the Vasa Ergometer for an "urban surfer" like him. With a two hour bus or train commute to the nearest surf beach, the Vasa Ergometer enables him to maintain specific strength and fitness to enable him to paddle and surf for many hours.

Watch Video - Training for Surfing with Rob Sleamaker and Tomas Anthony of Everyday Athlete

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Manuals 

> Vasa Ergometer instruction manual

Part 1 - Assembly and Use
Part 2 - Technique and Form, Swim Training Tips and Workouts, Maintenance and Troubleshooting, Extras

 

Purchase hard copy

Download PDF - Vasa Ergometer Instruction Manual Part 1-2 Download PDF - Vasa Ergometer Instruction Manual Part 3-6

> Vasa Trainer instruction manual

Part 1 - Assembly, Beginning Vasa Training, Training Tips
Part 2 - Vasa Training for Swimmers, Vasa Training for Surfers, General Training and Workouts, Resources

 

Purchase hard copy

Download PDF - Vasa Ergometer Instruction Manual Part 1-3 Download PDF - Vasa Ergometer Instruction Manual Part 4-7

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Looking for something specific or have a workout you think we should include? Find us on Facebook and Twitter to share your questions, tips and results with the Vasa sport community! Contact us anytime: 1-800-488-8272