14

Having been a keen surfer since the late eighties, I can give you a reasonable list of the essentials: Press ups Pull ups Sit ups Burpees Swimming That's it. Seriously. All you really need to focus on is upper body strength and cardiovascular fitness, and you can do all of these without buying equipment. Technique can help a lot as well - when you arrive ...


11

The answer depends on your sccenario, if you have access to an ice bath/cold shower within minutes of your activity that is your best bet as Liam has stated above. However, if you are unable to have an ice bath/cold shower directly following your activity there is an alternative. Some of us may have to take a bus home after the gym, drive our car, or ...


11

Short of seeing a video of your technique, here is some general advice. A very common but poor technique in the forward stroke is where you keep your torso relatively still and repeatedly push and pull your arms in opposition. It will lead to tired arms sooner or later. Your arms are much weaker than your core muscles so the key to efficient forward ...


10

Update 2019: video links and PDF links fixed, and new 2019 video added. Please let me know via comment if the links break again. I don't have a lot of experience with cracks myself (I refuse to make my feet hurt, and so far I haven't found a way around that), but I found these Wide Boyz videos quite helpful in getting the basic jams correct. Each video (...


10

There are three things you should look at here, lung capacity, oxygen carrying capacity and bradycardia reflex. Lung Capacity When I was younger I suffered from asthma, and had a series of lung exercises to improve lung capacity. I can't remember them all now so I checked various sites. This one has some excellent tips, including: Rib stretch Abdominal ...


10

There a few muscle groups that are heavily used while climbing: Lats: The side muscles of your back. Also termed as wings. Biceps. Forearms (one of the first to tire out). Calves (for most of your tiny toe holds, these play a crucial role). Core (these are more like a link between the whole body). There are literally hundreds of exercises for each of the ...


9

The best practice for climbing is to actually go climbing. I have wasted both time and money experimenting with training setups at home for practicing climbing, and I have mostly been disappointed. Since then I have transitioned my efforts at home to staying in shape for climbing (slightly different from what you are asking.) Unless you want to spend ...


9

Instead of running or walking, I recommend you go to the gym and do the Stairmaster. This will provide an aerobic workout while building the muscles you need for hiking and scrambling. This is what I do to get in shape for backpacking trips. Edit 3/5/2015: Providing an answer to anatols questions in the comments: I use the Stairmaster 4-5 times a week, 30 ...


9

All these are well and good, but "No training plan survives contact with real life". Doing something vaguely aerobic that you enjoy doing for several hours at a stretch one or two times a week is far better than the "optimal" aerobic exercise that you never do. The best training for long days in the mountains is long days in the mountains. If you can't ...


7

The main problems caused by onesided training are reduced movement range, bad posture and lack of stability (which increases the risk of acute injuries). Anyone who has done any kind of intense sport knows how regular, harmless muscle soreness feels. You should worry when it doesn't go away or gets worse rather than better after more training, or when it ...


7

I would recommend Yoga. Yoga when done to the extreme is very exhausting, good for balance, and stability muscles. As trying to define yoga routines would be way to long of an answer, I would recommend checking out youtube for some tips. They even have surf specific yoga there.


7

In short: Build up your base endurance! This will give you the ability to perform at moderate intensity over several hours and to recover quickly after the tour. This means, try to get many low-intensity but long training sessions. For your cardiovascular system it doesn't matter in the first place whether you do this by bike, running or hiking, just keep ...


7

Ricketyship's answer gives a great outline of training the climbing specific muscles, so I would like to add several other points (especially as the question asked about antagonist training). First off, the ability to generate and modulate tension is a key skill in climbing (particularly bouldering). Arguably the best exercise for training the ability to "...


6

Without knowing your level of physical fitness, I would say that the following points would be important to be able to enjoy surfing: Balance, critical for enjoyment of any "ride the thing" sport. Static legs, beef up those thighs to be able to brave the highest of waves. Stamina, run, cycle or swim to add to your current stamina (more stamina => longer ...


6

As an assistant instructor, I suspect it's your relaxation rate. New divers, and those who haven't been diving for a while, tend to get more excited when diving, and may also try to see the whole ocean. Try slowing down and taking a closer look at what's around you. Ironically, you'll usually see more when going slow because you'll notice the small things ...


6

Sit-ups won't work, archery is all about the shoulders, not abs. Also it's a bad idea to dry aim a bow, it is generally frowned upon. There are exercise tools you can buy such as a bow training exerciser: Another option is a training band, such as this: Failing that you can get yourself a press exerciser, I have one and it is very useful: Naturally ...


6

Always remember that when you carry a backpack, it's the whole of your upper body that has to take the weight. If the weight is only on the shoulders, you will eventually end up with with a painful back or shoulders irrespective of how strong you are. For this, the first thing is to make sure you are carrying your backpack properly. Few things to consider: ...


5

There is no "abnormal" risk involved with strength exercises at high altitude. What I mean by "abnormal" is, that there is nothing different about doing body-weight strength exercises compared to e.g. climbing, which is not uncommonly done at such altitudes. You will certainly not be able to do workouts at the same intensity as at low altitudes. It is even ...


5

Taking a slightly different tact here, I'm going to recommend 3 exercises (or types of exercise), rows, squats and Turkish get-ups. Rows A lot of the rounded shoulder postural issues you see in strong climbers I believe is from disproportionately strong lats. Climbers love pull ups, and I've known several who trained pull ups (and pull up variations) in ...


4

Practice and remaining calm underwater seems to be the key to reducing your gas consumption. Most new divers consume lots of gas due to the unfamiliarity of being underwater, novice skills, and the ubiquitous overweighting. After a while, you learn to control your buoyancy and get your weighting correct: enough to stay down with a nearly empty cylinder ...


4

Personally I would say regular exercise routine with swimming and cardio will help improve your air consumption. But the best exercise for scuba diving is more scuba diving. The more you dive, the more comfortable you will be and the more efficient your movements become underwater the lower your breathing rate will become. practice not using your arms/...


4

2 weeks is not alot of time to prepare. Try to do squats and rows. And box-step-ups with a load on your back (gradually increasing). My scheme looks like this: 3 times per week I do 5 sets of 5 reps of squats, and every other training I do rows (5x5) or box-step ups (8x3, per leg).


4

A personal anecdote. Two fairly unfit blokes go to the Alps and spend a week on long but easy training climbs. Then they are joined by two athlete friends who are in hard marathon training. The two fairly unfit blokes who have trained in the Alps proceed to walk the runners into the ground for the next few days till their friends build up their Alpine ...


4

Core exercises. Your abs are the bowstring to your back, if you have weak abs, you'll feel it in your back first. Wearing a heavy bag puts added stress on you back, which engages you abs, but we as homo-sapiens are lazy by nature (which is why we evolved to walk upright), so when we put extra stress on our backs, we tend to compensate by adjusting our ...


4

You can train through this, but don’t miss this opportunity to use the information from your muscles to improve your technique as much as you can while your complaining arms give you the incentive. In my experience kayaking does have a sort of breaking-in period during which a bunch of muscles that don’t typically get used in a specific way gain strength ...


4

I'm in much the same boat as you, 180cm, 90kg. I started climbing a couple of years ago and again, most of my climbing buddies are a good 20-40kg lighter and a few cm shorter than me. Climbers are lean and small, kayakers... are not. The thing is that the kayaking already gives me really good base grip strength, 50-60kg grip trainers are no problem, it's ...


3

Not going to strengthen much in two weeks. But you can get your back and shoulders used to weight and fit of the pack. I would go for as many short to long hikes as you can and would not overload the pack as you don't want to strain your back. Take a few short hikes with a full weight load at about the 1 week mark to see how things feel.


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