x About Clayton Beatty & Total Surfing Fitness My name is Clayton Beatty and I specialize in functional fitness training programs for extreme sport athletes. I am a Certified Fitness Trainer with a BSc Human Movement Degree from the University of Western Australia. I am also an Exercise Scientist Member of the Australian Association for Exercise and Sports Science (MAAESS). Like yourself, I have a passion for surfing and I am using my expertise to help other surfers perform at their peak. Total Surfing Fitness is your complete functional training guide to help get your body in the best physical condition to hit the surf. Please email me your feedback on how Total Surfing Fitness improves your surfing. See you in the surf Disclaimer Clayton Beatty BSc CPT Before you start this exercise program you must get your doctor/physicians approval. This product is for informational purposes only and is not meant as medical advice, nor is it a substitute for medical advice. This program is designed for fit and healthy individuals over the age of 18 only. Performing exercise of all types can pose a risk to the exerciser. We advise that you should take full responsibility for your own health and safety. Before exercising make certain your equipment is in good condition and be sure to know your own physical limits. Adequate warm up and cool downs should be undertaken before and after any exercise. Do not perform any of the exercises in this program until you have been shown proper technique by a qualified fitness professional. If you experience any pain, discomfort, lightheadedness, dizziness or you become short of breath, stop exercising immediately and consult your doctor/physician. www.totalsurfingfitness.com 2
Foam Rolling (Self - Massage) As you would know, surfing can leave your muscles feeling tight and sore after a solid session. If you don t have adequate recovery techniques, then this muscle tightness can lead to inferior performance and often injury. Foam Rolling or Self Myofascial Release (SMR) is one easy way to help alleviate tight and sore muscles. It s great at breaking down tight muscle tissue and scar tissue. Basically it is like performing a self massage. Foam rolling can be done prior to exercise or post exercise as well as any time you feel you need to loosen up your muscles. Foam rollers can be bought at many fitness suppliers, and every surfer should endeavor to get hold of one. On the following pages we will show you how to self massage your tight muscles using a foam roller. Foam Rolling guidelines Let your weight bear down on the roller and then roll up and down the muscle, pausing on tender areas. At first it may seem too painful to do fully on some areas. Go gently and gradually increase the amount of pressure you use. Eg. If you roll both legs on the hamstring muscle to start with, you can later go to one leg and then to one leg on top of the other. Warning: People with circulatory problems and chronic pain diseases (eg.fibromyalgia) should NOT use foam rollers. Don t roll over bony prominences or joints. Don t roll on recently injured areas. www.totalsurfingfitness.com 3
Hamstrings You can roll your hamstrings with feet turned in, neutral and out to hit the entire musculature. Balance on you hands with hamstrings resting on the roller, and roll from the bottom of the glutes to the knee. Hip Flexors Balance on forearms with your hip flexor on the end of the roller (it s in the fold between your abs and your quads). Roll from the top of your quad to your hip. You can do this with your hips neutral and with one hip dropped. www.totalsurfingfitness.com 4
ITB / TFL (Iliotibial Band & Tensor Fascia Latae) This can be painful so go easy! Balance on your forearm with the other hand supporting your weight, and your hip on the roller. Roll from the hip to the knee over the side part of the leg. To make the pressure harder you can stack on leg on the other. www.totalsurfingfitness.com 5
Quads Roll from the top of the hip down to the knee. To make it harder you can put on leg on top of the other. Glute Med & Piriformis Lie on your side with the meat of your butt resting on the roller. Roll the glute from top to bottom. www.totalsurfingfitness.com 6
Gluteus Maximus Sit on the roller and roll from the top of your butt to the bottom. Calves Roll from the knee to the ankle. You can do it with toes pointed up or down. www.totalsurfingfitness.com 7
Tibialis Anterior Roll from the base of your knee to your lower shin. Peroneals Roll on the side of the leg from your knee to your ankle. www.totalsurfingfitness.com 8
Adductors Roll on the inside of the leg from top to knee. Be careful to watch how high up you roll guys! Lower Back Rest on your mid back with glutes lifted slightly. Roll from the base of your shoulder blade to the base of your pelvis. Lean slightly to one side to increase pressure on the spinal erectors. www.totalsurfingfitness.com 9
Upper Back With hands behind your head (not pulling), rest your mid back on the roller and roll from mid back to arm pit level and back. Lats Rest your upper side on the roller and roll from the base of the shoulder blade toward your arm pit. Return to start position and repeat. www.totalsurfingfitness.com 10
Triceps Rest your body at arm pit level and roll up toward the elbow. Pecs & Front Delts Lie on your stomach with the roller on an angle resting on your chest. Your arm is not directly overhead, but angled slightly. Roll from the middle of your chest to the end of your shoulder. www.totalsurfingfitness.com 11
Piriformis Sit on the roller with one leg crossed over the other. Roll from the top of the glute to the bottom. www.totalsurfingfitness.com 12