Joel Parkinson is no longer being hunted. After defending his world title last year he acknowledges he was feeling “hunted” and going into 2014 is feeling good about again being the hunter. With Rio just around the corner Joel talks us through his fitness regime with trainer Wes Berg and we discover competing at a beachbreak is a completely different ball game. “In Rio it’s a typical beachbreak where things happen quick and it can be over in a couple of seconds. You can catch 12 0r 13 waves in a thirty minute heat and it feels like you’re in a complete fitness race the whole time,” says Joel.
Below are four key exercises from Parko’s trainer Wes Berg that all surfers can use to improve their beach break surfing.
1. JUMP SQUATS WITH ROTATION: Builds explosive power and muscle-memory for above the lip rotations. Do 2 sets of 10 twisting both ways.
Start in a deep squat position, feet shoulder with apart. Maintaining a straight back throw your arms up as you jump. Rotate from hips, head and shoulders follows. Compress on landing and repeat with no pause between each rep.
2. SINGLE LEG BOX SQUATS: This improves balance and muscle coordination between the legs and core. Great exercise for all surfers. Do 2 sets of 10 on each leg.
On one leg, stand in front of a small box or ledge, extend the other leg out in front for balance. Keep your back straight and core engaged for stability, lower down till your glute touches the top of the box. Push back up to start position.
3. OVER HEAD SLAMS. This is another explosive exercise, which improves with reaction time. It also helps improve your balance and muscle coordination between the legs and core. Do sets of 8 on each leg.
This can be done standing on one or two legs, but we suggest single leg for full benefits.
Load a weighted ball behind your head. Balance on one leg, with the other knee up. Engage your core to start the movement, crunch forward bringing the ball over your head and slamming it down into the ground. Eyes lead the ball through the movement. Pick up and repeat quickly
4. SUMO ON BALL – WARNING DO NOT TRY THIS ALONE.
This is a difficult exercise so please make sure you have someone spotting you the whole time. We recommend you start with no weights and get comfortable squatting on the ball before you attempt the full exercise.
This builds power and coordination together. It helps with Joel speed and control for critical turns. It also creates stability through the feet and knees to combat the landing of big punts on the end section. Build up to 2 sets of 8 on both sides.
With even pressure on both feet and core engaged balance on the ball in a squat in position with a light dumbbell in one hand. Power up and out of squat lifting the dumbbell above your head into a shoulder press. Ensure your legs and back lift the weight not your arm.
Keep your knees and shoulders over your feet throughout the whole movement for balance.
Download the Joel Parkinson Pro Surf Training App from the App Store and find more information at Pro Surf Training
