Cutting Edge Functional Training For Surf & Snow Sports

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Advanced Training Program #1

Instructions Functional Strength Workouts

Do workouts 2 – 3 times per week alternating between Workout A and Workout B. For example, if you are working out 3 times per week, in week 1 you will do A,B,A, then in week 2 you will do B,A,B.

Ideally you will have a rest day between each functional strength workout (however

you can perform cardio workouts on these days).

Never skip the Dynamic Warm-up or Recovery / Stretches, as this will increase the likelihood of injury. If you are pressed for time, cut down on the strength exercises in the middle part of the workout instead (eg do 1 set instead of 2).

Workouts are broken into supersets. A superset is where you complete consecutive

exercises with little to no rest in between. You then rest after the superset is completed before repeating the superset another time (so you have done each exercise twice).

Rest 1-2 minutes after each superset.

Perform all strength exercises in a controlled manner (1-2 seconds each movement of the exercise), eg Squats – 2 seconds to lower your body and 1 second to push back up.

Choose a weight that is challenging. You shouldn’t be able to do more than one or

two more repetitions at the end of a set.

Concentrate on perfect technique – 6 reps with perfect form are better than 8 sloppy reps.

Cardio Workouts

Do cardio workouts 2 – 3 times per week. Cardio workouts can be completed on the same day as Functional Strength workouts

or on the off days.

For cardio workouts you can do either an interval workout, play a sport (extreme sport or other), or do a cardiovascular activity of your own choice for 30 – 60 mins.

Try and do at least one interval workout each week.

There are two interval workouts to choose from – Level 1 and Level 2. The level 2

workout is more challenging than the Level 1 workout.

The interval workouts are a mix of high intensity intervals and recovery periods. For example if you chose running as your activity for Interval Workout Level 1, you would run hard for 30 seconds followed by 90 seconds of jogging / walking to recover before repeating for the required time.

Dynamic Warmup Complete the following warm-up exercises. Do one exercise after another without any rest breaks.

Exercise Reps

8

8

8

8

8

8

8

8

8

8

20

Functional Strength Workout A Complete each superset with minimal rest, then rest 1-2 minutes between supersets.

Superset 1 (complete 2 times) Reps

6-8

8

30 sec

Superset 2 (complete 2 times) Reps

max

8

10

Superset 3 (complete 2 times) Reps

10

8

10

Functional Strength Workout B Complete each superset with minimal rest, then rest 1-2 minutes between supersets.

Superset 1 (complete 2 times) Reps

10

10-15

6-8

Superset 2 (complete 2 times) Reps

8

10-15

5 / direction

Superset 3 (complete 2 times) Reps

10-15

8

8

Recovery / Stretches

Perform each of the stretches shown below. Hold stretches for 20-30 seconds. Hold stretches only to the point of tension (you should not feel pain). Repeat stretches on muscle groups that are especially tight.

Cardio Workouts Interval Training Level 1 Choose one of the following activities to perform the following interval training workout: running, riding, swimming, rowing, skipping, kayaking, boxing.

Workout Time – 20 minutes

Warm-up – 5 mins Moderate intensity

Intervals – 10 mins 30 seconds – high intensity

90 seconds – recovery

Cool down – 5 mins Low intensity

Stretches Perform the Stretch Sequence

Interval Training Level 2 Choose one of the following activities to perform the following interval training workout: running, riding, swimming, rowing, skipping, kayaking, boxing. Workout Time – 25 minutes

Warm-up – 5 mins Moderate intensity

Intervals – 9 mins 15 seconds – high intensity

30 seconds – recovery

Intervals – 6 mins 60 seconds – high intensity

60 seconds – recovery

Cool down – 5 mins Low intensity

Stretches Perform the Stretch Sequence