August 18th, 2013 | By | 900 Comments

SeaMade: The No Waves Workout A series on surf, cross training and lessons on all things salty by guest blogger, Madison

no-waves-workout
Southern California is known to be one of the most consistent places for waves in the world. That particular region of the state is a wave magnet that attracts swells from a broad spectrum of directions. But right now, we are in the midst of a shockingly long flat spell. There have been no significant swells over two feet in the last week and nothing is on the radar for the next two weeks. Surfers here have been in complete shock and even the most die hard short boarders have resorted to SUPs, wave kayaks, soft top long boards, and probably even wave jets. I see this as a great opportunity to get some on-land cross-training in, so I’ll be ready for when the waves decide to rerun one of these days. Read on for one of my favorite workouts for building the endurance and lower body strength needed for heavy swells….

The No Waves Workout:
Find a long set of stairs, preferably next to the beach. They should be long enough that you can run up them in 45-60 seconds. Warm up with a short 5-miute jog on flat land, then sprint up the stairs. Hustle down and jog it out for a minute. Sprint up the stairs again skipping every other stair (2 at a time). Jog it out for a minute, then repeat the above 5x. If you get tired, don’t stop! You can slow it down and focus more on your glutes by walking up each step. Finish it off with an easy 5 minute walk of jog.

Warm Up : 5 Min Jog
Intervals:
1 min stair sprint
1 min jog
1 min double stair sprint
1 min jog
Repeat Intervals 5x
Cool Down: 5 Min Walk or Jog

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Madison Olson
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