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!

Entries in balance training (15)


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!


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

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!


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.  


SUPlove Owner Matt Johnston with Jon Ham

It’s a small world!   Matt Johnston from SUPlove and I got connected on Facebook when Matt downloaded my free e-book on Stand up Paddle surfing conditioning.  Fast forward a couple months, and Matt moved to Huntington Beach, CA where he is developing a new line of Stand Up Paddle Boards called SUPlove.  Matt and I went out to my local break where we rode his boards and had a blast!  The SUPlove boards were great, especially the 9’4” X 29 that I rode most of the morning.  It is quite buoyant, maneuverable, stable and a very fun board in the surf.  I must say that I was quite skeptical in the beginning, yet the board proved to be much more than I anticipated and I had a fantastic time.



Indo + Surfing Lesson with Jr. Seau and Hunter Joslin

Here's Jr. Seau getting some instruction by Hunter Joslin begin_of_the_skype_highlighting     end_of_the_skype_highlighting on Indo Boarding and surfing.  Pretty sweet to see a massive, legendary NFL Linebacker on a surfboard as well as an Indo Board!


Jon Talks About Why He likes the Indo Board

Here are just a few examples of why I like to use the Indo Board in my training sessions with clients - Especially for SUP! 


TRX Indo Board Fusion - Indo Roller Scorpion + 1 Leg Atomic Pushup

Here is an exercise I've been working on that has been challenging and fun at the same time.  It utilizes the TRX and the Indo Board Roller to do a 1 Leg Scorpion and atomic pushup.  I usually do about 8-10 reps of each while trying to maintain my balance. This is great for SUP!  It is so core intensive that the exercise is fantastic for training your balance, stability and strength - all needed for stand up paddle surfing.

It's difficult!  Let me know how it goes!


TRX + Indo Board Fusion at IHRSA 2010!

Here is some video of the TRX + Indo Board Fusion class that I helped to teach and create at IHRSA 2010 in San Diego.  I think it generally went pretty well seeing that not many people were actually familiar with both tools and with so many moving parts and so many different ability profiles, it was difficult to keep the class flowing smoothly.  All in all, I do think it was a success!  Using both tools is a great way to train for Stand up Paddle as I have demonstrated in my FREE e-book on How to Train for SUP!  Here's a little background:

The ability of the TRX to displace one’s center of gravity while creating limitless planes of motion and movement angles makes it an amazing tool for training the body in three dimensions.  Indo Board was created to take people away from their typical stable environments by creating instability which in turn trains the mind and body to improve balance, proprioception, coordination, postural awareness and neuromuscular response.   We believe the TRX is the best tool for training in 3-D, therefore, combining it with the Indo Board takes it to the next level.  Training in 4-D.  TRX, Indo Board, Jon Ham, and You Lee Rodriguez collaborated on this project to create a workout further challenging the TRX user by taking the normally stable contact point whether it's the feet or hands, and adding instability to that point.  The net result is a workout that provides increased muscular recruitment along with a greater challenge to the bodies balance and stabilization systems producing a more dynamic result.  Thanks to You Lee Rodriguez for the great background beats!


Squat Variations to Improve Your Strength and Balance While On Your SUP!

Here's one of my all time favorite exercises that really works your balance, strength, and core.  It is a squat with dumbbells with a clean and shoulder press.  You can use light weights in the beginning and move up from there and when you get better at it, do it on the Indo Board.  I'm using the Indo Rocker Board since that is what I currently have in my home gym.  This is a great exercise to do when the weather is bad and you can't get out and paddle.  For more fitness tips, download my FREE E-book on SUP fitness training, it has 9 different workout programs you can do to improve you health, fitness, balance, and paddling!  Give this exercise a try and leave a comment below to let me know how it goes!


TRX / Indo Board Fusion Exercises - Great For SUP!

Both the TRX and Indo boards are great ways to train your core for Stand Up Paddle Surfing.  Here are some great exercises you can do using BOTH of them!  Post your comments below about how they work out for you!