Cascadia SUP
  • Home
  • About
    • Team >
      • Jeff Briley
    • Cascadia SUP Blog
  • SUP
    • Introduction to SUP
    • PaddleFIT: Intro to SUP Fitness
    • Portland SUP Rentals
    • PaddleSURF: SUP Surfing
    • Cascadia SUP Youth Summer Camp
    • PaddleFIT CORE Certification
  • Surf
  • Fitness
  • Water People
    • Water People Puerto Rico
  • Register Here
  • Store
 

Blog

Training for Your SUP Discipline

3/19/2019

0 Comments

 
Picture
Training our bodies to perform at their best is a big undertaking both physically and mentally. There are several elements that have to come together for you to feel confident and strong on the water, no matter which paddling discipline you choose on any given day. Whether it’s flatwater cruising or SUP surfing, distance or technical racing, downwinding or whitewater, each venue and condition has its own unique set of challenges that we have to connect with and adapt to.  Added to this, our choice of equipment, our technique, and our nutritional approach all have a huge impact on the outcomes of our time on the water. 
 
If getting faster, stronger, more stable, and healthier are in your set of goals, it is important to take an intentional and focused outlook to your training program. It is also important to not just train through paddling alone. A multi-disciplinary, integrated approach to training can be extremely beneficial.  Running, swimming, rock climbing, and weightlifting are all examples of activities that can all contribute to your overall fitness and can help you become a better SUP paddler.  Here are a few simple ideas to consider based on the type of SUP mission you are on.
 
Flexibility and Mobility
Before you can jump right into your training routine for building a stronger, more capable body, you should spend about 10-15 minutes on flexibility and warming up. Failing to warm up the parts of your body that will be putting in the work is the quickest route to having to stay off the water due to injury, and let’s face it, none of us like having to stay off the water.  So creating good warmup habits will add more days to your season. Self Myofascial Release (SMR or foam rolling), active and dynamic stretching and a little bit (about 5 mins) of cardio work is the best recipe for having proper blood flow to get a solid training session in.
 
Key Fitness Concepts
Before the workouts begin, there are a handful of important and simple fitness concepts that will be discussed.
  • Stabilization - the process of making something physically more secure or stable.
  • Endurance - the capacity of something to last or to withstand wear and tear.
  • Strength - the quality or state of being physically strong.
  • Power - the ability to create maximal force in the shortest amount of time.
 
Essential Muscles for SUP
  It is important to have an understanding of how the following specific muscles and muscle groups (complexes) contribute to your body’s ability to work efficiently with your board and paddle to get you where you are hoping to go.
  • Deltoids (a.k.a. shoulders) - the fulcrum or pivot point  from which you post your power during your stroke
  • Triceps - essential pulling muscles that stabilize your paddle and provide backside power
  • Biceps - your primary frontside muscles in your arms that provide stabilization and quick power during your stroke
  • Pecs (a.k.a chest)- the large muscles in your chest that are the initial and primary source of strength during a powerful stroke
  • Abdominals - stabilizers that contribute to a strong stroke by accelerating torso action throughout your stroke
  • Lats - synergistic backside muscles in the torso that stabilize your power phase and create drive
  • Obliques - Core stabilizers that are essential for torso rotation and power transfer to the paddle shaft
  • Hip Flexors - an essential muscle complex that assists with balance and stabilization and builds power as you hinge at the hips during your stroke
  • Quads - powerful pillars that provide balance and drive throughout all stroke phases
 
Essential Muscles to Train by SUP Discipline
While these are by no means exhaustive lists of muscles called into action during the various SUP disciplines, they are the primary force generating muscles that need to be trained. And since stand up paddleboarding is a full-body sport, you will also notice that there is quite a bit of overlap between the muscles used for each discipline.
 
Flatwater Cruiser: Stabilization
Core stabilizing muscles, abdominals, obliques, lats, triceps, biceps, hip flexors
SUP Surfer: Focused Power and Core Strength 
Pecs (chest), deltoids (shoulders) biceps, triceps, abs and obliques
SUP Technical Racer: Focused Power and Core Strength 
Lats, Lumbo Pelvic Hip Complex (LPHC), deltoids, abs, obliques, lats, triceps, biceps, hip flexors
SUP Distance Racer: Muscular Endurance
Pecs, deltoids, biceps, triceps, abs, lats, hip flexors
Downwinder: Stabilization, Power and Endurance
Hip flexors, hamstrings, quads, adductors, obliques, abs, pecs, deltoids
 
  Over the next few blog articles, we will focus on demonstrating sample workouts that incorporate training these most important muscle groups used when you are on the water participating in a given discipline. So stay connected for some fun workouts you can do at home, on the water or in the gym to build strength, power, stabilization and endurance to get the most out our your time doing what you love best.  Grab your workout buddy and hold on for a new focus on becoming an all around better paddler!
​
Jeff Briley is a NASM Certified Personal Trainer and Head SUP Coach and Sea.E.O. of Cascadia SUP. He has been coaching SUP since 2008 and also holds a masters degree in Educational Leadership and Policy: Leadership for Sustainability Education from Portland State University. Jeff is also a proud father, dedicated husband and surfer and a member of the Werner Paddles SUP Team.
@jeffbriley @cascadiasup @cascadiafit 
​
Picture
0 Comments

There Aren't Even Enough Synonyms for the Word "Awesome!"

3/5/2019

0 Comments

 
Copy
  • Facebook 0 likes
  • Twitter 0 tweets
  • Google +1
  • Subscribe
  • Past Issues
  • RSS
  • Translate
    • English
    • العربية
    • Afrikaans
    • беларуская мова
    • български
    • català
    • 中文(简体)
    • 中文(繁體)
    • Hrvatski
    • Česky
    • Dansk
    • eesti keel
    • Nederlands
    • Suomi
    • Français
    • Deutsch
    • Ελληνική
    • हिन्दी
    • Magyar
    • Gaeilge
    • Indonesia
    • íslenska
    • Italiano
    • 日本語
    • ភាសាខ្មែរ
    • 한국어
    • македонски јазик
    • بهاس ملايو
    • Malti
    • Norsk
    • Polski
    • Português
    • Português - Portugal
    • Română
    • Русский
    • Español
    • Kiswahili
    • Svenska
    • עברית
    • Lietuvių
    • latviešu
    • slovenčina
    • slovenščina
    • српски
    • தமிழ்
    • ภาษาไทย
    • Türkçe
    • Filipino
    • украї́нська
    • Tiếng Việt

There Aren't Even Enough Synonyms for the Word "Awesome!" 

As our group of adventure seekers started their Water People experience, they were greeted by a perfect sunset, a Caribbean breeze and even a pod of Humpback whales breaching on the horizon. It was surreal.
 Each unique Water People day was filled with tons of exciting, fun and challenging coaching sessions and activities. At the same time, there was rejuvenating down time to just sink in and enjoy the amazing house, the amazing setting and the amazing weather!
Morning yoga with Aaron Vitali was a massive hit as his gentle and experienced nature as a waterman and yoga teacher came through during each flowing moment. PaddleSURFing and SUP paddling lead by Cascadia SUP Head Coach Jeff Briley challenged the group in all the best ways and gave them those happy, tired smiles.  During her nutrition session, Dr. Julie Briley dove deep into the inner workings of our bodies as they process the delicious and nutritious food we eat and guided the group through the preparation of one of her favorite recipes, Rainbow Quinoa Blackbean Salad. And, our private pool at the house and the beautiful Caribbean were the perfect venues for the basic freediving breath training session Alex Llinas lead the group through.  
Then there were the unscheduled, spontaneously amazing moments, the lifelong connections the group will share and the hilarious and, at times, ridiculous parts of the day. "Do you have iced coffee? Good, we'll take 9 of them" blended into another PaddleSURF session and then into a late night boogie fest at the Calypso Bar nearby. And let's not forget the exhilarating E-foiling session with our buddy Mikey from SeaKindly PR Foil School that ilicited a simple, "that was the coolest thing I have ever done in my life" from one of our participants. 
All of these elements seamlessly flowed to complete the deeply good times at Water People 2019!  

"Life is about meeting strangers and turning them into family. That’s what this last week in Puerto Rico was all about. So grateful and blessed to have been part of the beta test group for these world class instructors and even more amazing individuals."   -Water People 2019 Participant

Water People Testimonials

"Water People was like a soul-nourishing, life-changing luxury vacation, skills course, and wellness retreat all rolled into one incredible week. I ran out of adjectives to describe how amazing it was midway through day 1. Every aspect of this experience was first-class. The coaches, accommodations, food, location, gear provided - just everything was top-notch! What an unforgettable week! I HIGHLY recommend it and will make it a priority to participate in future events that the Cascadia crew put together." - Water People 2019 Participant
"Water People in Puerto Rico was the trip of a lifetime. Many times before a major trip your expectations are set so high. This week met all those hopes and expectations and went so far beyond. The staff was absolutely incredible they are each uniquely specialized and are able to teach to participants at all levels. Each day was well planned with activities as well as down time and the home was out of this world. So blessed to be a part of this experience. Can’t wait till next year." - Water People 2019 Participant
CLICK HERE to join our email list for exclusive info on next year's Water People 2020 experience.
Just a Few Special Elements of the Water People Experience

Sunrise Yoga Flow

A true treat at the break of dawn you will not want to miss. Flow with the sounds of the ocean and breath into your deep Water People yoga practice. 

 

Personalized Service

Your Water People Team work day in and day out to bring you the most perfect Water People experience possible. 

 

Full Immersion into Puerto Rico! 

La Isla del Encanto is unlike any other place in the US. It is both uniquely latin yet truly American. It is one of those places you have to experience. 

Get On Board! 

Join us next year for Water People 2020 as we dive even deeper into the water lifestyle. Dates are TBD but give us a call or send an email to info@cascadiasup.com to be added to the list for exclusive updates on next years trip. 

 

For more information on this and next year's Water People experience, go to https://www.cascadiasup.com/retreats.html or recap the action on Instagram #waterpeople2019 . 
You can also follow #waterpeople2020 for fun posts on the upcoming journey! 
Copyright © 2019 Cascadia SUP, All rights reserved.


Want to change how you receive these emails?
You can update your preferences or unsubscribe from this list.

Email Marketing Powered by Mailchimp
0 Comments

    Author

    Cascadia SUP provides Stand Up Paddleboard Coaching, Fitness, Tours and Rentals In Portland, OR

    View my profile on LinkedIn

    Archives

    November 2022
    March 2022
    September 2021
    April 2021
    March 2021
    December 2020
    September 2020
    May 2020
    April 2020
    May 2019
    April 2019
    March 2019
    July 2018
    February 2018
    November 2017
    March 2017
    January 2017
    November 2016
    September 2016
    August 2016
    July 2016
    June 2016
    May 2016
    March 2016
    February 2016

    Categories

    All

    RSS Feed

Cascadia SUP
Portland, Oregon
971-808-2787

Cascadia SUP

Home
About
Cascadia SUP Programs
Cascadia SUP Blog
Contact
Register Here

SUP Programs

Introduction to SUP
PaddleFit: Intro to SUP Fitness
PaddleTHERE: Cascadia SUP Tours
​PaddleSURF: SUP Surfing
​Happy Hour Paddle and Pint
​​Learn & Go

SIGN OUR WAIVER HERE!

© COPYRIGHT Cascadia SUP & Surf  2023. ALL RIGHTS RESERVED.
  • Home
  • About
    • Team >
      • Jeff Briley
    • Cascadia SUP Blog
  • SUP
    • Introduction to SUP
    • PaddleFIT: Intro to SUP Fitness
    • Portland SUP Rentals
    • PaddleSURF: SUP Surfing
    • Cascadia SUP Youth Summer Camp
    • PaddleFIT CORE Certification
  • Surf
  • Fitness
  • Water People
    • Water People Puerto Rico
  • Register Here
  • Store