City to surf training program

For strength development of a squat you can use Front Squats, or Goblet Squats. For endurance you could train Front Squats, or Squat presses for higher repetition. And lastly, you could get all fancy with BOSU or indo-board squat presses, or any other variation. Each movement pattern has a spectrum of movements that go from basic to high performance. Flexibility, Strength, Power, Endurance.

You can take the basic movement patterns, and help yourself develop strength, or power, or endurance, depending on what rep range you use, or how short or long your rest periods are. Besides, balance is combined and developed with strength with your single leg work… remember the lunges and bulgarian split squats from Surf Training Success!??

Everybody could benefit from a yoga class once or twice per week, or you can take a look at these stretches. That post covers exercise order, which is critical to well designed surfing fitness programs. Both extra core work and shoulder work is generally placed towards the end of a training program.

Most of your core work is covered in the major lifts. Take a look at these posts for extra core work ideas or refer to Surf Training Success. Integrative Core Training. Core Training For The Surfer. Rotational Core Training.

Also keep in mind the need to focus on tissue health and flexibility… so keep working on Recovery Secrets and Performance Mobility Drills from Surf Training Success. Dynamic Shoulders. I generally have people working on two programs. I also think that a running training program needs variety by way of speed, hills and variations in distance and effort. And please share your thoughts and training experiences over the next few months.

My full City2Surf training program is now available as an eBook from all leading online bookstores and contains a link to download the training schedule as an iCal file, so you can import it into your calendar. Also, feel free to join my free Facebook training group the City2Surf day Challenge. These are to help bring a bit of variety in to the program and both keep you motivated during the cooler weeks, and to help prepare you for the different sections of the run.

These are as follows. Long run. This is your endurance run, or the run that will get your legs ready for the duration of time you will run. These are designed to be at a steady pace. Think of it as semi relaxed running. This is where we ramp things up a little. The tempo runs are shorter but snappier, this is where you get your legs used to running a little faster.

Or getting a sweat up but able to maintain that pace. The idea of tempo runs is to inadvertently make your long runs a little faster and therefore easier. These are ones I enjoy the most. You are working in short stints which are usually a lot harder, but the good news is you get a rest in between.

The intervals in this program are hill based. These are to introduce the legs to the hills but not to put you off. Heartbreak Hill is approximately 2km, but we will not be doing a 2km interval at effort. More like m efforts. This training program works on the idea of 3 runs per week with a day in between to allow for recovery.

You could add your own extra light run here and there but make sure you have a day to recover post long run.