2 Functional Strength Tests

How Strong Are You Really? Test Your Functional Strength

How do you know if you are getting stronger and improving your fitness? By testing and assessing yourself.

Most surf and snow athletes don’t test their fitness as often as they should, if they do at all. I must admit, I don’t do it as often as I should, however when I do test myself, it gives me a shot of motivation to train harder to improve. Especially when I don’t score as well as I would have liked.

Below I am going to show you 2 functional strength tests you can do to assess your strength levels. One is for your upper body and one for your lower body. Make sure you do an adequate warm-up before you attempt these tests.

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Test #1 – Inverted Row Test

This test assesses your back and arm strength using a pulling movement.

Perform the test with your feet elevated on a bench or box and grip either a bar or suspension trainer. Make sure you keep a straight torso throughout the test and go through the full range of motion each repetition.

 

 

Scoring – How many reps can you do?

  • <10  – Needs improvement
  • 10-15 – Good
  • 15-20 – Excellent
  • >20 – Strong

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Test #2 – Single Leg Squat Test

This test assesses your lower body strength – glutes, quads, hamstrings and core.

Perform the test on a bench, box or step. Try and get your quad to parallel with the floor. Repeat the test on both legs to see if you have any imbalance.

 

 

Scoring – How many reps can you do?

  • <5  – Needs improvement
  • 5-10 – Good
  • 10-15 – Excellent
  • >15 – Strong

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Have a go at the tests and see how you compare. Doing regular strength and fitness testing should be an important part of your surf or snow training program you help track your progress and keep you motivated.

It is also really important to have a balanced training plan that addresses all the necessary fitness components needed to perform at your best such as core stability and strength, mobility, balance, anaerobic endurance, functional strength and power.

If you want to improve your athleticism and enhance your overall surf or snow fitness, download one of our step-by-step workout programs below and get started…

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Surf Fitness Plan – Total Surfing Fitness

Snowboarding Fitness Plan – Total Snowboarding Fitness

Ski Fitness Plan – Total Skiing Fitness

Windsurfing Fitness Plan – Total Windsurfing Fitness

Advanced Workouts Surf ‘n’ Snow Fitness High Performance Club

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Extreme Garage Cardio

Extreme Cardio Workouts You Can Do In Your Garage

 

Who said cardio training had to be boring?

With a bit of imagination you can create a fast paced, action packed workout with limited time, space and equipment. The Tabata protocol of 20 seconds work followed by 10 seconds rest is great for this kind of cardio workout.

If you are anything like me and don’t really enjoy traditional style cardio like running, then this could be the answer. Doing this kind of cardio training is a bit more interesting and is only limited by what exercises you can come up with.

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To see what I mean, check out the video below of me doing a cardio workout in my garage using a medicine ball, skipping rope, resistance bands and a set of carpet sliders.

The last exercise using the carpet sliders is a real killer! We call the exercise “Grunts”. I’m not sure who came up with that name, but I think it is fitting. If you try it you will see what I mean.

 

 

If you like this style of cardio, try it out for yourself. Just pick 4 exercises using some equipment or just your bodyweight and do them in a fast circuit. It’s great for adding on to the end of a strength workout just to finish you off!

 

If you want to improve your athleticism and enhance your overall surf or snow fitness, download one of our step-by-step workout programs below and experience the difference for yourself (all programs come with a 60 day money back guarantee, so if it doesn’t work for you, you can get a full refund – there is nothing to lose!) …

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Surfing Workouts – Total Surfing Fitness

Snowboarding Workouts – Total Snowboarding Fitness

Ski Workouts – Total Skiing Fitness

Windsurfing Workouts – Total Windsurfing Fitness

Advanced Workouts Surf ‘n’ Snow Fitness High Performance Club

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Surf and Snow Stretching Foundations

How To Stretch – The Basics: Why, When and How

Below is the latest article I wrote for Smorgasboarder magazine where I discuss the foundations of stretching. Have a read to find out my thoughts on why you should stretch, when the best times to stretch are, and some stretches you can try today…

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If you are feeling tight, have a go at the stretching exercises above and let me know how you go. If you have any other favourite stretches, leave a comment below.

If you want more stretches and would like to improve your athleticism and enhance your overall surf or snow fitness, download one of our step-by-step workout programs below and experience the difference for yourself (all programs come with a 60 day money back guarantee, so if it doesn’t work for you, you can get a full refund – there is nothing to lose!) …

.

Surfing Workouts – Total Surfing Fitness

Snowboarding Workouts – Total Snowboarding Fitness

Ski Workouts – Total Skiing Fitness

Windsurfing Workouts – Total Windsurfing Fitness

Advanced Workouts Surf ‘n’ Snow Fitness High Performance Club

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