For my first 58 years, other than surfing and running (which I started doing when I couldn't surf) and the occasional pushup and sit up, I never really worked out. Last year, after a back injury/event that sent me to the ER and to Physical Therapy for 6 months, I decided (or it was decided for me) that I need to get on program. I got a lot of info on the "10 Myths About Lower Back Pain" thread in the Surf Doc forum (thanks VM and others).
I have settled on two days a week strength routine, two days a week running, and (at least) two days a week surfing (nature obliging), although I consider surfing a rest day.
Strength Days look like this-
-Warm up- 30 jumping jacks, 30 mountain climbers, 5 pull ups, 25 push ups, 15 burpees, 5 chin ups.
-Barbell- low bar squats, deadlifts and overhead press. I use the rep #'s (starting strength) found on this site (thanks Havoc) - http://warmupreps.com. I won't tell you the weight #'s I'm lifting because Havoc defined them as "girly weights" then upon further consideration redefined them as "toddler weights."
-Cool down - repeat of warm up, plus torso twists and pulls with rubber bands.
Running Days- once a week 3-4 miles , really slow with my daughter, once a week 8-13 miles at a sustained pace (around 8:45 mile). I will also do a plank routine after running (short run).
Surfing Days- 2 days, weekend warrior and, with daylight savings, PM warrior, depends on nature's collaboration. But like I said, I consider surf a rest day.
Rest Day- What's that? I might have only one rest day. A lot of days I double up, surf then run, or run then strength, or surf then hike.
So what's your routine?
I have settled on two days a week strength routine, two days a week running, and (at least) two days a week surfing (nature obliging), although I consider surfing a rest day.
Strength Days look like this-
-Warm up- 30 jumping jacks, 30 mountain climbers, 5 pull ups, 25 push ups, 15 burpees, 5 chin ups.
-Barbell- low bar squats, deadlifts and overhead press. I use the rep #'s (starting strength) found on this site (thanks Havoc) - http://warmupreps.com. I won't tell you the weight #'s I'm lifting because Havoc defined them as "girly weights" then upon further consideration redefined them as "toddler weights."
-Cool down - repeat of warm up, plus torso twists and pulls with rubber bands.
Running Days- once a week 3-4 miles , really slow with my daughter, once a week 8-13 miles at a sustained pace (around 8:45 mile). I will also do a plank routine after running (short run).
Surfing Days- 2 days, weekend warrior and, with daylight savings, PM warrior, depends on nature's collaboration. But like I said, I consider surf a rest day.
Rest Day- What's that? I might have only one rest day. A lot of days I double up, surf then run, or run then strength, or surf then hike.
So what's your routine?
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