help required with the onset of winter and stuff all light at 5am need to mix up my training with a gym workout. Does anyone have a good workout program or can refer me to where i can find one please. after strenght and circuit styles if possible
Go see your local paddle coach (surf club, outrigger, ski club) and ask them or find yourself a good gym where they can guide you through a tailored program. All else fails their plenty on youtube and on the internet to help. Personal preference, body weight exercises or lighter weights allowing high reps, but most importantly consistancy, something I don't do as often as I would like 
I've been using the trx suspension system. It's under $200, provides full body workout, can make resistance as tough or as easily as you like, great for core, can be done at home indoors or out and really portable. Heaps of exercises on their site as well.
Paddling requires the use of your entire body. Muscle groups supported by other muscle groups, if you train one specific area the others will fail around it.
No one routine/ exercise / machine is best for improving your paddling.
And focus on improving power not strength, no point in being the strongest paddler out there if your still coming in last.
Power=strength/time
My two cents. If you have to ask for a gym program then it probably won't work. If you're self motivated enough to go to a gym 3-4-5 days a week then you're motivated enough to discipline yourself to go for a run, do push-ups, sit-ups etc.
Really, the specific exercises you do are kind of irrelevant. The fact that you do the exercise at all is much more important.
The best system by a long way is to find an alternate sport that you like to do and can do in the off season. I cycle to work most days through winter. Slow on the way in (so I don't get hot and have to shower) fast out then finish off with push-ups, crunches, maybe some dumb bell exercises and a bit of a stretch.
If you want a really good exercise program that will give you guaranteed SUP time in the season as well as heaps of sex (reps are weekly):
- 3 x vacuum the house (bonus points for two story house)
- 2 x wash, dry, fold and put away washing
- 5 x reps sweep garden paths
- 1 x alternate weeks mow the lawn.
- 1 x alternate weeks weed the garden the lawn.
- 5 x service the missus
I've recently got back in the gym and was amazed at how weak my legs were . I thought they would be strong from all the Supping but the multiple hour sessions have actually over worked them. My trainer targeted my legs and in just a couple of weeks of torture they are heaps stronger and I have really noticed in my surfing , tons more power.
Don't agree with the age thing just work on the areas you are weak. I've been doing re-hab work after the shoulder dislocation , it was light rubber band stuff and it feels great now and avoided getting the chop. You don't need to smash weights for Supping , just controlled light reps targeting the area.
Vert Leap... no mate just XOS bucket chucking .....LOL leave the air to the grommies.
I've started doing a spin class which I enjoy followed by 15min kettlebell routines a few times a week.
I'm finding kettlebells to be an excellent way to train the whole body in minimal time & the variation of exercises are endless with just 1 piece of equipment.
I think KBs are a great way to train which complement SUP as they work the core, build endurance, strength, & balance just so versatile...
Good to see someone mention kettle bells/balls.Probabaly the best routine to get into that will be of the most benifit to the SUP racer
plus
someone mentioned TRX suspension system. Anoher great avenue to explore.
Yes
The swing up/down
& side to side movements. Plenty of info out there on this. All movements and exercises on kettle balls god.
This is a great article on KB training for surfing / SUPing... articlesbase.com/health/
Found some great KB vids.
How good is WaterMan Fitness!!! Lost more on his page...
