ESFC Functional Training Program 4 - Total Surfing Fitness Functional Training Program 4.pdf · BOSU Single Leg Balance Touch Start by balancing on one leg on a BOSU. Bend your knee

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Instructions Functional Strength Workouts Do workouts 2 – 3 times per week alternating between Workout A and

Workout B. For example, if you are working out 3 times per week, in week 1 you will do A,B,A, then in week 2 you will do B,A,B.

Ideally you will have a rest day between each functional strength workout

(however you can perform cardio workouts on these days). Never skip the Dynamic Warm-up or Recovery / Stretches, as this will

increase the likelihood of injury. If you are pressed for time, cut down on the strength exercises in the middle part of the workout instead (eg do 1 set instead of 2).

Each workout is broken up into mini circuits. Complete each mini circuit 2-3

times before moving onto the next mini circuit. Take short rest breaks as needed between exercises.

Perform all strength exercises in a controlled manner (1-2 seconds each

movement of the exercise), eg Stability Ball Push-ups – 2 seconds to lower your body and 1 second to push back up.

Choose a weight that is challenging. You shouldn’t be able to do more than

one or two more repetitions at the end of a set. Concentrate on perfect technique – 6 reps with perfect form are better than 8

sloppy reps.


Cardio Workouts Do cardio workouts 2 – 3 times per week. Cardio workouts can be completed on the same day as Functional Strength

workouts or on the off days. For cardio workouts you can do either an interval workout, play a sport

(extreme sport or other), or do a cardiovascular activity of your own choice for 30 – 60 mins.

Try and do at least one interval workout each week.

There are two interval workouts to choose from – Level 1 and Level 2. The

level 2 workout is more challenging than the Level 1 workout. The interval workouts are a mix of high intensity intervals and recovery

periods. For example if you chose running as your activity for Interval Workout Level 1, you would run hard for 20 seconds followed by 10 seconds of jogging / walking to recover before repeating for the required time.


Weekly Training Schedule Your weekly training schedule should include:

2 – 3 Functional Strength workouts 2 – 3 Cardio workouts (Interval training, cardiovascular activities or sports)

Your weekly training schedule will look something like this:

Mon Tues Wed Thurs Fri Sat Sun

Functional Strength

Workout A

Interval Training

Functional Strength

Workout B

Swimming

45 mins

Functional Strength

Workout A

Extreme

Sport

Rest

Please feel free to be flexible with your training schedule depending on your current exercise levels and time spent enjoying your extreme sport and/or other sports. The last thing you want to do is overtrain and injure yourself. Please print out the training calendar on the following page and once you have filled it in; simply stick it to your refrigerator (or somewhere you will see it).


Training Schedule

Mon Tues Wed Thurs Fri Sat Sun


Functional Strength Workout A Dynamic Warm-up Complete the following mini circuit warm-up 2 times through. Mini Circuit Warm-up (complete 2 times through) Reps

Spiderman Climbs 10 / side

BOSU Single Leg Balance Touch * 4 reps /

leg

Hip Twisters 20 each

direction

Stability Ball Bridge 30 secs

Reverse Lunge & Twist 8 / leg

* For alternate exercise – see exercise directory


Functional Strength Mini Circuits – The functional strength exercises are broken up into two mini circuits. Complete the first mini circuit 2-3 times and then move onto the second mini circuit and complete 2-3 times. Take short rest breaks as you need them between exercises. Mini Circuit 1 (complete 2-3 circuits) Reps

Stability Ball Push-ups 10-15

TRX Dumbbell Split Squats* 8 / leg

Stability Ball Dumbbell Row 10 / arm

Stability Ball Side Bridge 30 – 45 secs

Mini Circuit 2 (complete 2-3 circuits) Reps

Chin-ups max

BOSU Dead Bugs* 10 / side

Alternate Dumbbell Shoulder Press Curl 10 / arm

Stability Ball Leg Curls 15 - 20



Recovery / Stretches

Perform each of the stretches shown below. Hold stretches for 20-30 seconds. Hold stretches only to the point of tension (you should not feel pain). Repeat stretches on muscle groups that are especially tight.


Functional Strength Workout B Dynamic Warm-up Complete the following mini circuit warm-up 2 times through. Mini Circuit Warm-up (complete 2 times through) Reps

Single Leg Glute Bridge 8 / leg

T - Push-ups 10

Bodyweight Squats 12

Stability Ball YTWs

10 reps each position

Aeroplanes 8 / leg


Functional Strength Mini Circuits – The functional strength exercises are broken up into two mini circuits. Complete the first mini circuit 2-3 times and then move onto the second mini circuit and complete 2-3 times. Take short rest breaks as you need them between exercises. Mini Circuit 1 (complete 2-3 circuits) Reps

Dumbbell Squat with Calf Raise 12

TRX Rows* 10 - 15

BOSU Kneeling Front Raise* 10

Stability Ball Jackknife with Twist 8 / side

Mini Circuit 2 (complete 2-3 circuits) Reps

Stability Ball Dumbbell Chest Press 8-12

Band Pull with External Rotation 10

BOSU Up Down Bridge* 45 seconds

Balance Board Squats* 15 - 20



Recovery / Stretches

Perform each of the stretches shown below. Hold stretches for 20-30 seconds. Hold stretches only to the point of tension (you should not feel pain). Repeat stretches on muscle groups that are especially tight.


Cardio Workouts Interval Training Level 1 Choose one of the following activities to perform the following interval training workout: running, riding, swimming, rowing, skipping, kayaking, boxing. Warm-up – 5 mins

Moderate intensity

Intervals – 20 mins

20 seconds – high intensity

40 seconds – recovery Cool down – 5 mins

Low intensity Stretch / Recovery

Perform the stretch sequence from the functional strength workouts Interval Training Level 2 Choose one of the following activities to perform the following interval training workout: running, riding, swimming, rowing, skipping, kayaking, boxing. Warm-up – 5 mins

Moderate intensity

Intervals – 10 mins


30 seconds – recovery Intervals – 10 mins


60 seconds – recovery Cool down – 5 mins

Low intensity Stretch / Recovery

Perform the stretch sequence from the functional strength workouts


Exercise Directory On the following pages is a directory of the exercises used in the workouts. If you are unsure of how to perform any of the exercises correctly, make sure you get instruction from a qualified fitness trainer. When performing exercises it is extremely important to have a good technique. Remember - it is better to perform 6 reps with perfect technique than to perform 10 sloppy reps. Whilst doing the exercises, make sure you adhere to the following principles: Bracing your core When performing all of the exercises you will need to remember to brace your core. This means you are activating the muscles around your abdominals and lower back. It will help prevent lower back injuries, increase core stability & strength and promote good posture. To brace your core simply tense your abdominal muscles as though someone was going to punch you in the stomach. Make sure you maintain a normal breathing pattern. Another good cue is to remember to stay tall through your torso. By “staying tall” you should automatically adopt this position. Good posture For most of exercises (especially those done in a standing position) you will need to maintain good posture. This means bracing your core, keeping your chest up, shoulders back & down and neck straight. Stand up and practice this position so you know how it feels. Do your best to maintain good posture throughout your workout.


Functional Strength Workout A Dynamic Warm-up Spiderman Climb

Start with your body in a push-up position. Bring one leg forward until your knee touches the outside of your elbow and toe

touches the ground, then take it back to the start position. Repeat with the other leg.

BOSU Single Leg Balance Touch

Start by balancing on one leg on a BOSU. Bend your knee and bent down to touch one hand on the side of the BOSU. Stand back up and then bend down again to touch the other hand to the BOSU. Stand back up and then bend down and touch both hands on the BOSU. That is one repetition. Repeat for the desired reps and then do the same on the other

leg. Make sure you keep your back as straight as you can throughout the exercise.

* Alternative

If you don’t have a BOSU you can perform this exercise on the ground, but close your eyes to increase the difficulty.


Twisters

This exercise will help warm-up your core and hips. Simply jump and twist your hips from side to side each jump. You are trying to keep your upper body as still as possible while twisting your hips

from side to side. Maintain a braced core throughout. The emphasis is on small and fast jumps.

Stability Ball Bridge

Support your weight with your toes on the ground and your forearms on the ball, creating a straight bridge with your body.

Draw in your abdominals toward your spine and hold this throughout the exercise for the required time.

Reverse Lunge & Twist

From a standing position, take a big step backward into a lunge position and simultaneously twist up and away from your back leg.

Push back to a standing position and repeat with your other leg. You should feel a stretch through your hip flexors (front of your hip) when performing

this exercise.


Functional Strength

Mini Circuit 1 Stability Ball Push-Ups

Perform a push-up with your hands on a stability ball. Make sure you keep your core braced throughout the exercise.

TRX Dumbbell Split Squats

Hold onto a pair of dumbbells with your rear foot elevated and supported in the TRX. Squat down towards the floor keeping your torso upright and core braced. Push back up to the start position.

* Alternative

One Leg Dumbbell Split Squats

Hold onto a pair of dumbbells with your rear foot elevated on a chair or bench. Squat down towards the floor keeping your torso upright and core braced. Push back up to the start position.


Stability Ball Dumbbell Row

Stand with your feet shoulder width apart and bending from your hips, place one hand on the stability ball.

Keeping your back straight and core braced pull the dumbbell to the side of your torso and then slowly lower to full extension.

You should keep your elbow tucked close to your body throughout the action. Do the required number of repetitions and repeat using your other arm.

Stability Ball Side Bridge

Rest your elbow and forearm on the stability ball and adopt a stance with your bottom foot back and your top foot forward.

Brace your core and hold your body as straight as possible for the required time.


Mini Circuit 2

Chin-Ups

Hang from a bar with your palms facing toward you at shoulder width apart. Pull your body up until your chin is above the bar. Lower your body until your arms are fully extended.

BOSU Dead Bugs*

Lie on your back on the BOSU with your knees and elbows tucked in. Keeping your core braced, slowly extend one leg and the opposite arm. Slowly return to the start position and repeat on the opposite side.

* Alternative

If you do not have a BOSU you can perform the exercise on the ground.


Alternate Dumbbell Shoulder Press Curl

Stand with your feet shoulder width apart and dumbbells curled to your chest with palms facing towards you.

Simultaneously press one dumbbell overhead (twist your palm to face forwards as you press) whilst lowering the other dumbbell down until your arm is straight.

Return to the start position and repeat the opposite way. Make sure you keep your core braced throughout the exercise.

Stability Ball Leg Curls

Lie with your shoulders on the ground and your heels on the ball. Your hips should be elevated off the ground.

Place your arms out to the side for support. Keeping your body straight from your shoulders to your knees, curl the ball under

using your heels then return to the start position.


Functional Strength Workout B Dynamic Warm-up

Leg Glute Bridge

Lie on your back with your knees flexed and feet flat on the ground. Raise your hips off the ground creating a straight bridge between your shoulders and

knees. Keeping your core braced and squeezing your glutes (butt muscles) extend one leg

off the ground. Hold this position for 2 seconds then swap legs for the required number of repetitions

(make sure you keep the bridged position throughout; always keeping your hips up off the ground).

T – Push-ups

Start in a push-up position and push-up and rotate one arm up towards the sky. Return to the start position and repeat on the other arm. Make sure you keep your core braced throughout the exercise.

Bodyweight Squats

Stand with your feet shoulder width apart or slightly greater and hands behind your head.

Keep your back flat, bent from your knees and as you squat push your hips back and push your bodyweight through your heels as if you are sitting down onto a chair.

Your knees should go over the top of your feet. Squat down till your thighs are parallel with the ground, then slowly return to the start

position.


Stability Ball YTWs

This exercise is helping to promote shoulder stability especially around the shoulder blades.

Lie with your stomach on the stability ball and knees pressing into the ball. Start with your arms hanging down and then extend your arms into the Y position. Hold the position for one second before lowering your arms. Repeat for the required number of repetitions and then do the same in each of the

remaining positions – T and W. Try and make sure you are pulling your shoulder blades back together and down at

each of the positions.

Start Position Y Position

T Position W Position

Aeroplanes

Stand on one leg with your arms straight out to the side. Keeping your back flat and core braced, bend forward at your hip until your torso is

parallel to the ground. Squeeze your glutes as you extend back up to a standing position. Perform the required number of repetitions on one leg then repeat on the other leg.


Functional Strength

Mini Circuit 1 Dumbbell Squats with Calf Raise

Stand with your feet shoulder width apart or slightly greater. Hold the Dumbbells by your side throughout the squat. Keep your back flat, bent from your knees and as you squat push your hips back and

push your bodyweight through your heels as if you are sitting down onto a chair. Your knees should go over the top of your feet. Squat down till your thighs are parallel with the ground, then push right up onto your

toes.

TRX Rows

Hold onto the TRX handles with your upper body suspended and feet on the floor with knees slightly bent.

Pull your chest towards your hands keeping your core braced and then slowly lower back to the start position.

* Alternative

Band Rows

Stand with your feet slightly wider than shoulder width apart, knees slightly bent and holding the band at arms length.

Pull the band towards your chest and then slowly return to the start position.


BOSU Kneeling Front Raise Kneel on top of the BOSU with your feet in the air. Holding a dumbbell with both hands, raise the dumbbell out in front (keep your

elbows slightly bent). Slowly lower back down keeping your core braced throughout.

Stability Ball Jackknife with Twist

Start in a push-up position with your shins on the stability ball. Draw in your abdominals toward your spine and then bring your knees toward your

chest as you twist to one side. Return to the starting position and repeat for the required repetitions each side.


Mini Circuit 2

Stability Ball Dumbbell Chest Press

Lie on the ball with your upper back in the middle of the ball. Start with the dumbbells at chest level in line with the middle of your chest. Press the dumbbells together above the middle of your chest and slowly lower them

to the starting position.

Band Pull with External Rotation

Stand with your feet shoulder width apart, core braced and arms forward with each hand holding onto an end of the band.

Pull the band towards you keeping your elbows up and out to the side (also pull your shoulder blades back and down).

When your elbows reach 90 degrees, externally rotate your forearms towards the sky. Slowly reverse the movement and return to the start position and repeat for the

required number of repetitions.


BOSU Up Down Bridge*

Start in a push-up position with your hands on a BOSU. Keeping your core braced drop down onto your forearms (one arm first and then the

other), then immediately push back up (one arm first and then the other) into the push-up position.

Continue this up down cycle for the required amount of time.

* Alternative

If you do not have a BOSU you can perform the exercise on the ground.

Balance Board Squats

Stand on a balance board and squat pushing your hips back as if you are sitting down onto a chair (keep your core braced and back flat throughout).

Your knees should track in line with your feet. Squat as low as you can and push back up to the start position maintaining your

balance throughout.

* Alternative

If you don’t have a balance board you can perform squat jumps instead. Do 10-15 reps.

ESFC Functional Training Program 4 - Total Surfing Fitness Functional Training Program 4.pdf · BOSU Single Leg Balance Touch Start by balancing on one leg on a BOSU. Bend your knee

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