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Welcome to SUPtrainer.com!  We believe that Stand Up Paddle (SUP) is one of the best ways to get a great workout and have fun while doing it!  Our objective of this site is to provide information on Health and Fitness specific to SUP.  Download our FREE E-book to get started and we will provide rugular content updates to keep you in the healthy and stoked!

Sunday
Jul082012

Exercises for Stand Up Paddling to Help Avoid Common Injuries and Overuse Issues

Here's an excellent video from my good friend Suzie Cooney from Suzie Trains Maui.  Well done Suzie, great tips!

Wednesday
May112011

TRX Rip Trainer + Indo Board Gigante Cushion 

The New TRX Rip Trainer is a great tool for training the entire body for dynamic rotational movements and metabolic conditioning.  I’ve had a lot of fun playing around with the Rip Trainer and the Indo Board using the Indo Gigante’ Cushion.  I find it very useful and relevant to training for stand up paddle surfing.  The unstable movement of the Indo Board is very similar to standing on a stand up paddle board, and the torsional strain of the Rip Trainer is very similar to the work you do with a paddle in the water.  It is a great way to train for your paddling when you can’t get to the water. 

Wednesday
Feb022011

Mental Aspects of Weight Loss – The Fitness On the Run Show S1E5

When I was 16 I fell off the High Bar at gymnastics practice and broke my neck.  It was a long and difficult come back after my neck was healed, but when I was ready to come back to the sport, it was very difficult to get back on the high bar where I originally got hurt.   By using some mental management skills I learned from a couple of books, it made it easier.  Here is a video describing some principles of reinforcing positive thoughts with positive statements, as well as rejecting negative behaviors by shrugging them off an saying “that’s not like me.”

Sport and life is related, and if you are struggling to lose weight or get healthy, you can use these tools to “brainwash” yourself into doing positive behaviors over and over again.  It really does work!

Programming is important – what we think is what we do

If your goal is to lose weight, then you need to program your mind to do processes that are going to be conducive to losing weight.  For example, set some rules, stick to them, and reinforce them as a part of who you are, your self image.  If your self image adjusts to parameters you set for it, then there is no confusion.  For example, I have some programs I run that are part of my self image like I don’t eat fried foods, I don’t do dessert, and conversely – I’ll take another glass of wine. 

So, put things in the positive, and when you do something good, reaffirm that thought with a statement of “that’s like me to succeed.”

Here's some recommended reading for you - 

Tuesday
Jan252011

Balance Training to Improve your Stand Up Paddle Surfing!

Balance is another important component of Jon’s training program.  Because the water is rarely smooth and glassy, the wind seldom calm, and you are standing on a large paddle surf board, YOU MUST TRAIN YOUR BALANCE!  Balance is a learned component of your fitness training.  Your body learns to balance in the same way you learned math when you were a child PRACTICE! PRACTICE! PRACTICE!  You can’t expect to learn math magically without repetitive steps.  Similarly, you can’t expect to learn balance magically.  Female gymnasts practice myriad hours on the balance beam and even the best fall.  Thus, when you are not paddle surfing in water, you must train your balance at home by simulating the unstable nature of the water.  Training in this manner will make you better at not only SUP surfing but at almost every athletic endeavor. 

Pretend you are viewing a side of a mountain that has a winding, narrow switchback trail connecting the bottom of the mountain to the top.  This is analogous to a line of nerves connecting your toes to your brain.  As an unused trail gets overgrown with brush and becomes impassable, so is the connection between your brain (specifically the cerebellum) communicating and sending feedback via nerves and nerve synapses to the muscles throughout the body.  Your brain sends a signal via nerves to the muscles and return data back to the cerebellum so your body can adjust and maintain balance.  This process is known as proprioception.  Training your balance can also be pictured as taking a weed-whacker to that single track trail and removing the brush so you can use it.  

You must train your balance in order to…

  1. Improve your coordination, motor skills, body control
  2. Increase body awareness
  3. Prevent injuries from potential falls
  4. Maintain healthy joints
  5. Improve posture
  6. Make movements more efficient, requiring less energy expenditure
  7. Improve athletic performance
  8. Improve PROPRIOCEPTION

Here’s a video on Jon’s 5 favorite balance training exercises…

  1. Indo flow 1 leg squat with trx
  2. TRX/Indo atomic pushup
  3. Trx suspended lunge
  4. Indo squats with body bar
  5. Kneeling on the ball

More on Balance Training can be found in my FREE e-book on Stand Up Paddle Surfing Fitness Training!

Thursday
Jan202011

Stand Up Paddle Surf Session 1-19-11 SUP Malibu

Here's a quick little video using my gopro HD cam.  I'm on the Suplove 8'10" Challenger in Malibu...

Monday
Oct252010

Fit For Life Balance Training with Jon Ham, Indo Board, and Suplove


Fit for life… and how appropriate.

Each month, optimal nutrition puts together a mixer to get people outside and use their body… because health is a lifestyle.  The event could be rock climbing, hiking, or just exercise in the park.  This time, it was Balance Training at mission bay in san diego.  How fun to break up your workout in the gym and get outside and move! 

I led the group through a 30 minute exercise demo using the indo board balance trainer which I think is the best way to train your balance not just for board sports, but for most sports.  The unstable surface forces you to recruit so many muscles to stabilize your joints, hold correct posture, and improve proprioception, all which are factors involved in your balance.

Once the group was well versed in correct posture and form, they were ready for some practical application of the balance training… Stand up paddle.  Yes, this is the new cool thing, but it is actually a great workout which uses every single muscle in your body.  Suplove brought their line of boards for the group to demo in the flat water…  there was a board for everyone, large and small, and they all had a great time and got a killer workout in too.

This was a special day for me, since I was able to share with a bunch of strangers a bit of my life and how I train… on unstable surfaces where I have to use my body weight, and without many machines.  Some of the best workouts I have ever had have been on a stand up paddle board, and when I can’t get out and paddle… I train on the Indo Board… to make me better out on the water. 

You see, we can make our balance better.  We can strengthen the connection between our brain and our muscles to coordinate movements more effectively… if we practice and train them to do so.  When training on an unstable device like an Indo Board or Stand up paddle board, your joints and muscles give constant feedback to your brain, which in turn learns how to adapt to the situation.  The more you practice, the more you adapt.  Conversely, if you don’t train it… you can lose it.  That connection can atrophy over time. 

In all, this event turned out to be a huge success and we will be doing it again soon. 

I hope to see you out there next time…

Sunday
Oct032010

Waterman's Applied Science at Battle of The Paddle 2010 Jon Ham with Pete

How Your Sunscreen Affects Your Athletic Performance

At the 2010 Battle of the Paddle Stand Up Paddle Race.  Jon Ham talks with Pete from Waterman’s Sunscreen about how skin protections keeps your hormones and body functioning correctly during outdoor athletic events.  

Sunday
Sep052010

New SUPlove boards and SUPlove's First Sale!

They are finally here!  SUPlove has gotten their first set of boards to the US and we were lucky enough to try them out and help get their first sale!  More exciting things to come from SUPlove!  I tried the 8'10" x 28.5" Challenger model and I found it to be very stable, agile, and super fun to surf.  The 9'4" Mach1 is it's big brother and would be an ideal SUP surf board for someone between 140-180 lbs, while the 8'5" Challenger seems to be an ideal board for someone under 160lbs.  At 145lbs, I find the Challenger to be an ideal board.  

Wednesday
Aug182010

Road Trip Vlog Day 7 - Trip Reflections and Huell Howser Impersonations!

Here is Day 7 on beautiful Lake Powell!  This is our last day on the boat and we drove back to the a cove that is close to Wahweap marina.  In this vlog, I talk to Captain Pete about his experience during this week on a stand up paddle board.  Pete had a great time and found the paddle board very enjoyable, quiet, and had  a great time paddling through the narrow canyons.  Adam also had a great time and found it to be a great workout and lots of fun. 

Robin and Greg also do their impersonations of Huell Howser :)  Fun stuff!

Wednesday
Aug182010

Road Trip Vlog Day 6 - Paddle + Play

Day 6 began with a nice stand up paddle session through Wetherill canyon in Lake Powell.  Jon and Adam take a journey through the left/east side of the canyon in to a cove that keeps going and going and finally finishes with a large boulder that has fallen and become wedged between the canyon walls.  Jon and Adam have to duck under the boulder to keep going, but the canyon dead ends shortly after.  After the paddle, the group takes a trip to Rainbow Bridge natural arch and does the hike to the monument and back to the boat.  All in all, a wonderful day on the lake… especially after the fantastic monsoon storm the previous day.