Congrats to our outstanding client Giorgio Gomez!

 Yes second place! And he is only half way through our program...we gotta say he is a hard worker and takes his training and surfing seriously.  Way to go!

read the full story:  http://www.easternsurf.com/feature_052212/

Kinetic Performance

Young Inspiring Athletes

Here are some little groms (young surfers). Ages from 7-10 years old, and yes the dark kid is my(Coach Craig) son. On occasion I show him a couple of exercises to help him out with his surfing and paddling, but I try to keep it at a minimum. Kids at the age get so bored quickly with exercise, anyway having them play other sports and keeping them outside instead of inside watching TV helps develop their physical skills. Here's just a fun video of them surfing in Central Florida.

Sitting Down All Day?

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Here we have Rudy G. performing a variation of the woodchop.  Why this exercise? Notice his hip flexors open as he flexes his shoulders upward.  Great dynamic stretch for the hips!  When he sits all day at the office, his hip flexors are in a shorten state for hours at a time.  Think about it, hours add up to days that add up to months then years.  That's a lot of time theses hips flexors are spent in an unnatural position.  Sitting is probably the worst position any human can be in for long periods of time! Rudy is performing an advance variation here but all you need to do is hold a ball with both hands instead of a band as shown here.  Start with ball lowered between legs in a semi squat stance.  As you raise the ball overhead stand out of the squat and force the hips forward with a pelvis thrust all the while squeezing your behind.  Simple as that!  Take a 5 minute break from the office day and open up the hips!

Disclaimer:

Always consult a qualified medical professional before beginning any nutritional program or exercise program. Never disregard

professional medical advice or delay in seeking it because of something you have read by Craig Canubida. Any content or

information provided by Craig Canubida is for informational and educational purposes only and any use thereof is solely at your

own risk. Neither Craig Canubida nor its operators or posters bears any responsibility thereof.

The information contained herein is not intended to be a substitute for professional medical advice, diagnosis or treatment in any

manner. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding

any medical condition. All information contained by Craig Canubida including but not limited to text, graphics, images,

information, third party information and/or advice, food, recipes, exercises, diets, psychology, websites, links, including but not

limited to any content by employees, consultants or writers and contributors, and or any other material contained herein are for

informational and educational purposes only.

By reading articles by Craig Canubida, the reader and/or viewer does hereby acknowledge that it is your sole responsibility to

review this Disclaimer and any other disclaimer or waiver.

Saving Lives

Kinetic Performance

 

We followed up once again with the 8 hour CPR and AED class at IHP with Dr. Abbot.  I was surprised at the authenticity of dummies we used to practice CPR on.  Each dummy came with sterilized mouths that were detachable.  Believe me when I say close to real!  Even the chest would rise when air was blown through the mouth. I guess it makes the class as life like as it gets minus the adrenaline one would experience if the situation was real out in public.

I was stricken though that only 3-5% of CPR cases are successful in real life due to that fact that only partial return of oxygen is brought back to the tissue and the brain . Administered compressions to the chest allow us to artificially pump blood to to the vital organs of the body.  Without oxygen tissue starts to die. BUT I was clearly impressed with the 90% survival rate with the use of the AED (automated external defibrillation).  This device only powered by a lithium battery actual has great success in shocking the heart back into normalcy if someone is going or has gone  through cardiac arrest. The ease of the device is almost idiot proof!  Just press the power button and follow the automated voice instructions, very simple! Having an AED in public or private facilities would prove to be smart, especially in places that would induce a cardiac arrest.

Firing up the back musculature extensors!

Here we have super endurance athlete Jim Whelan performing the stand up cable row.  Yes obviously we are working the Lats, rear deltoids, rhomboids, etc (all back muscles involved with the row).  But what I am really focused on is strengthening his spinals extensors muscles, particularly the Longissimus, Illiocostalis, and the Multifidus.

How does it work?

Well since the resistance is pulling from the front of Jim, there would be tendency for Jim's body to be pulled to the cable system.  Since his feet are firmly planted and hips locked in, the spine now is loaded by an external force tempting it to flex forward.  When Jim resists that flexing of the spine by standing erect, these three aforementioned spinal muscles are fired up to stabilize the spine from flexing forward.
This exercise is an excellent way of strengthening and stabilizing the spinal extensors in a controlled manner! Something you can't achieve while sitting in a row machine.

Visit us at KINETIC PERFORMANCE.

Multifidus

Longissimus Thoracis

Illiocostalis

Disclaimer:

Always consult a qualified medical professional before beginning any nutritional program or exercise program. Never disregard

professional medical advice or delay in seeking it because of something you have read by Craig Canubida. Any content or

information provided by Craig Canubida is for informational and educational purposes only and any use thereof is solely at your

own risk. Neither Craig Canubida nor its operators or posters bears any responsibility thereof.

The information contained herein is not intended to be a substitute for professional medical advice, diagnosis or treatment in any

manner. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding

any medical condition. All information contained by Craig Canubida including but not limited to text, graphics, images,

information, third party information and/or advice, food, recipes, exercises, diets, psychology, websites, links, including but not

limited to any content by employees, consultants or writers and contributors, and or any other material contained herein are for

informational and educational purposes only.

By reading articles by Craig Canubida, the reader and/or viewer does hereby acknowledge that it is your sole responsibility to

review this Disclaimer and any other disclaimer or waiver.

Power Training for the Competitive Surfer

Kinetic Performance

Every professional surfer knows that in order to create power in a
turn they need to learn how to apply the brakes, drive and dig
hard, and switch direction in a controlled, quick manner.
Deceleration is the name of the game here! Athletes who are
quick and powerful have learned to master deceleration of their
momentum.


Well let's break down deceleration with the basic cutback shown
in this photograph.

Peter Mendia is shown here making a quick change in direction
and momentum . Observe the arch and height of the spray
coming from his board that illustrates that he had rapid
momentum before the turn. Also notice his body mechanics. At
this instant Peter is in upper body rotation while also in hip flexion
(bending forward from the waist). His weight is transferred onto
his right leg. His left hand leads his left shoulder inward, thus
initiating the rotation towards the right. His left hand is reaching
well beyond his right KNEE!

Because he is on a surf board, he must transfer his body weight to
his front right leg to rapidly change direction of the board. It is as
though for a brief moment only one leg is driving the board. In this
picture he is driving it with his right leg.

Remember that the harder Peter drives and decelerates his
momentum with his right leg, the greater will be the power
generated underneath the surfboard. He is using his decelerating
muscles to push against the force of his speed and the force of
the water beneath him.

With improving this technique in mind, why not train each leg
separately and teach them to become more efficient in
decelerating the body? Why not mimic these movements and
focus on developing these muscles in order to ENHANCE the
power of the turn?

Realistically, no surfer out there is going to catch wave after wave
just to focus on the specific muscle groups that will improve his
deceleration technique. That would be kind of ridiculous, and how
many waves can you catch in a session to even practice this? But
there is a simple solution: Land Base Training.

Land Base Training is training in a functional modality to improve
one's surfing. What is function? Functionally training for surfing
we adapt certain total body movements that mimic certain
movements performed in actual surfing and incorporate them in a
specific exercise program using bands, bodyweight, medicine
balls, and dumbbells.

No land base activity can ever come close to simulating surfing an
actual wave, but it is possible to strength the specific muscles that
are needed to improve deceleration. The single leg anterior lateral
reach exercise would be a great land training tool to train
deceleration. Remember, deceleration is the name of the POWER
game!

This exercise trains the rotating muscles of the hip to stabilize.
The more stabilization one can maintain in the hip region, the
greater force production will occur. Secondly, and most
importantly, this exercise trains the hip extensors (gluteus
maximus, your butt) to control deceleration.

Yes, condition your butt to decelerate your momentum! That butt
of yours is the primary muscle you need to strengthen to make
those turns faster, quicker, and POWERFULLY! That butt of yours
is the workhorse of all your surfing (the core also plays a big part
of surfing, but we will talk about another time).

Here we have Peter to demonstrate the exercise:
1. Peter is focusing on training deceleration of his right hip extensor (BUTT).
2. Starting with his left arm up, he will transfer all his weight to his right leg, flex forward
from the hips, and reach over laterally to the opposite side of his body with the left hand.
3. Notice that he does not place any of his bodyweight through his reaching fingers onto
the ground. He only lightly touches the ground in order to keep a constant stress on
his hip extensor muscles.
4. Upon completing the reach he will return to his
beginning position
5. During the entire exercise keep he keeps the heel
of his supporting foot in contact with the ground, and
maintains his supporting leg (in this case, his right
leg) with “soft” flexed knees.

Remember the previous breakdown of
Peter's body position in the first
photograph of him surfing? Now, notice
these elements of him performing the
exercise:
A.) His body is in rotation.
B.) He is flexed at the hips.
C.) His left hand is at the lateral position of his right foot and knee;
and
D.) All of his weight is
transferred onto his
right leg.

This is EXACTLY what
it takes to decelerate
his surf board and
drive into the opposite
direction! The muscles
being trained in this
exercise functionally
training to decelerate
the body properly and safely.

Take caution: Peter’s execution of this exercise is an advanced
variation that he has been practicing for quite some time. A novice
should keep both feet on the ground and only reach laterally to
about hip height and work up to knee height, then ankle, then to
the ground.
As you master the exercise with two feet on the ground, move into
a staggered stance, then onto one foot. Basic rule of thumb, if it
feels too uncomfortable or there is pain, please regress to
something easier. Also use shoes to start with, they add more
support. Of course the exercise could be easily made difficult by
adding weight in the hands (Medicine Balls) or increasing the
tempo (speed).

Visit us at KINETIC PERFORMANCE!

Aloha,
Coach Craig
*CPTS, CSCS, ACSM CPT

Disclaimer:
Always consult a qualified medical professional before beginning any nutritional program or exercise program. Never disregard
professional medical advice or delay in seeking it because of something you have read by Craig Canubida. Any content or
information provided by Craig Canubida is for informational and educational purposes only and any use thereof is solely at your
own risk. Neither Craig Canubida nor its operators or posters bears any responsibility thereof.
The information contained herein is not intended to be a substitute for professional medical advice, diagnosis or treatment in any
manner. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding
any medical condition. All information contained by Craig Canubida including but not limited to text, graphics, images,
information, third party information and/or advice, food, recipes, exercises, diets, psychology, websites, links, including but not
limited to any content by employees, consultants or writers and contributors, and or any other material contained herein are for
informational and educational purposes only.
By reading articles by Craig Canubida, the reader and/or viewer does hereby acknowledge that it is your sole responsibility to
review this Disclaimer and any other disclaimer or waiver.