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dyna mo

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#1

Ideas for beach sand/surf interval training workout?

08-25-2014, 09:41 AM

I'm a push ups and pull ups jump squats guy. I'd like to create a 20-30 minute routine that uses maybe running intervals in the surf or sand mixed in-between sets of the resistance exercises.

Any recommended routines? 1 issue-I am not sure how to hit my back there are no pull up bars
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#2

08-25-2014, 09:49 AM

Originally posted by dyna mo

I'm a push ups and pull ups jump squats guy. I'd like to create a 20-30 minute routine that uses maybe running intervals in the surf or sand mixed in-between sets of the resistance exercises.

Any recommended routines? 1 issue-I am not sure how to hit my back there are no pull up bars

You're here in the OC too right? 1000 steps @ Salt Creek Beach. A large block away from my place. People do circuit there daily

Last edited by Bladewire; 08-25-2014, 09:50 AM.

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Choopa Phil

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#3

08-25-2014, 09:51 AM

Not much you can do for back without a pull up bar or resistance. Supermans, bridges, and bird dogs are just about the only thing. Basically nothing that will build muscle lol

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PR_Glen

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#4

08-25-2014, 09:59 AM

rowing or paddling works the back good so would a sand crawl or using a rope to pull across it. sprints and burpy jumps would be good in the sand as well.

if swimming against the waves isn't a good burn you are doing it wrong.. heh

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Rob

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#5

08-25-2014, 10:05 AM

Swimming will crush your lats and delts. Especially if there's a good current. Or better yet, grab a surf board and paddle out. It's a fun way to work out with a reward at the end; you catch a nice wave.
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dyna mo

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08-25-2014, 10:17 AM

Appreciated. I'm surfing usually 2x a day but didn't think I can incorporate it into an internal resistance routine. It takes me a while to get turned back around and swim back out so I had figured that would mess up my interval timing. The rip tide in Hb is fierce too so I can angle a swim against it.
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#7

08-25-2014, 10:18 AM

Originally posted by dyna mo

I'm a push ups and pull ups jump squats guy. I'd like to create a 20-30 minute routine that uses maybe running intervals in the surf or sand mixed in-between sets of the resistance exercises.

Any recommended routines? 1 issue-I am not sure how to hit my back there are no pull up bars

You surf right? Why not paddle out, and back say 50 yards as fast as you can, then hit beach sand for some pushups, and jump squats. Then sprint 100 yards walk back, rinse repeat.

I personally love to run on the beach sand, but in the thick stuff. Sometimes I run in knee deep water to mix it up a bit.
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#8

08-25-2014, 10:42 AM

The UDT Seals work out on the beach, maybe check that?

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PR_Glen

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#9

08-25-2014, 10:48 AM

Originally posted by dyna mo

Appreciated. I'm surfing usually 2x a day but didn't think I can incorporate it into an internal resistance routine. It takes me a while to get turned back around and swim back out so I had figured that would mess up my interval timing. The rip tide in Hb is fierce too so I can angle a swim against it.

I took some lessons and the only two things that scared the shit out of me were portuguese man o'war and rip tides... even compared to sharks hehe

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Antonio

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#10

08-25-2014, 10:50 AM

I live about 500 meters from the beach, so this is what I normally do for interval training:

- I look around for an OK girl (say 6 out of 10) and try to chat her up; at this point a fat husband usually appears, so I just walk away

- then I look for a hotter girl (8 out of 10) and try to chat her up; now, a semi-fit husband appears, so I just run away

- then I look for the hottest topless girl on the beach and I approach her. 99% of the time, a massive motherfucker, covered head to toes in tattoos appears and I run as fast as I can

That's about it, very effective
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#11

08-25-2014, 11:01 AM

Originally posted by dyna mo

I'm a push ups and pull ups jump squats guy.

Herschel Walker's over 50 and still does these exercises daily:

750-1000 push-ups
2000 sit ups
Cardio exercises (such as wrestling, kickboxing and sparring)
Wide and close grip pull-ups for 1,500 reps
1,000 and more tricep dips
1000 and more weighted squats
Variety of running drills
Air squats
1000 Squat Thrusts
Sprinting exercises to build up stamina

.
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#12

08-25-2014, 11:18 AM

Originally posted by L-Pink

Herschel Walker's over 50 and still does these exercises daily:

750-1000 push-ups
2000 sit ups
Cardio exercises (such as wrestling, kickboxing and sparring)
Wide and close grip pull-ups for 1,500 reps
1,000 and more tricep dips
1000 and more weighted squats
Variety of running drills
Air squats
1000 Squat Thrusts
Sprinting exercises to build up stamina

.

He was/is a beast.
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#13

08-25-2014, 11:32 AM

Originally posted by L-Pink

Herschel Walker's over 50 and still does these exercises daily:

750-1000 push-ups
2000 sit ups
Cardio exercises (such as wrestling, kickboxing and sparring)
Wide and close grip pull-ups for 1,500 reps
1,000 and more tricep dips
1000 and more weighted squats
Variety of running drills
Air squats
1000 Squat Thrusts
Sprinting exercises to build up stamina

.

Does he have time for anything else?

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dyna mo

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#14

08-25-2014, 11:36 AM

Originally posted by bushwacker

You surf right? Why not paddle out, and back say 50 yards as fast as you can, then hit beach sand for some pushups, and jump squats. Then sprint 100 yards walk back, rinse repeat.

I personally love to run on the beach sand, but in the thick stuff. Sometimes I run in knee deep water to mix it up a bit.

This is kinda what I was thinking too.

so let's say

1 50 yard and back paddle
max pushups
50 yd sand sprint
max jump squats

rest/ recover

repeat.

Prolly won't be able to do that more than 4-5 times starting off.

that's got to be a decent workout eh?
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dyna mo

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#15

08-25-2014, 11:39 AM

Originally posted by Squirtit

You're here in the OC too right? 1000 steps @ Salt Creek Beach. A large block away from my place. People do circuit there daily

I just googled this, looks super nice. further south than where we're hanging out, but that dana point is on the to-do list, we'll hit this beach then for sure.
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dyna mo

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#16

08-25-2014, 11:42 AM

Originally posted by PR_Glen

I took some lessons and the only two things that scared the shit out of me were portuguese man o'war and rip tides... even compared to sharks hehe

I hear ya, the rip tide here can mess with your mind too. it's relentless and easy to get stuck in.
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#17

08-25-2014, 11:45 AM

Originally posted by Antonio

I live about 500 meters from the beach, so this is what I normally do for interval training:

- I look around for an OK girl (say 6 out of 10) and try to chat her up; at this point a fat husband usually appears, so I just walk away

- then I look for a hotter girl (8 out of 10) and try to chat her up; now, a semi-fit husband appears, so I just run away

- then I look for the hottest topless girl on the beach and I approach her. 99% of the time, a massive motherfucker, covered head to toes in tattoos appears and I run as fast as I can

That's about it, very effective

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L-Pink

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#18

08-25-2014, 12:06 PM

Originally posted by Antonio

I live about 500 meters from the beach, so this is what I normally do for interval training:

- I look around for an OK girl (say 6 out of 10) and try to chat her up; at this point a fat husband usually appears, so I just walk away

- then I look for a hotter girl (8 out of 10) and try to chat her up; now, a semi-fit husband appears, so I just run away

- then I look for the hottest topless girl on the beach and I approach her. 99% of the time, a massive motherfucker, covered head to toes in tattoos appears and I run as fast as I can

That's about it, very effective
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bushwacker

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#19

08-25-2014, 12:11 PM

Originally posted by dyna mo

This is kinda what I was thinking too.

so let's say

1 50 yard and back paddle
max pushups
50 yd sand sprint
max jump squats

rest/ recover

repeat.

Prolly won't be able to do that more than 4-5 times starting off.

that's got to be a decent workout eh?

Hell yeah. You could even throw in a set of burpees. Just keep your mouth closed or you may end up swallowing some sand.
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Choopa Phil

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#20

08-25-2014, 12:16 PM

Talked to a trainer friend of mine and he recommended isometric movements. If you bring a towel and use your own bodys resistance. i.e. bent over towel row. Put your foot in the middle of a towel and pull up as hard as you can while bent over holding the ends of the towel.

Im sure you can think of a whole plethora of new movements by doing this, you just have to be creative. Hell...bring a shovel and dig...thats great for your lats, bis and forearms.

Last edited by Choopa Phil; 08-25-2014, 12:18 PM.

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dyna mo

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#21

08-25-2014, 04:45 PM

Thanks for the input! I like the idea of the towel isometrics too. Gonna start this in the morning.
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#22

08-25-2014, 04:50 PM

what about crabbing along the sand on your elbows, drag feet and walk with arms in push up position, run up and down sand dunes, 30 second sprint in soft sand and 30second jog rinse and repeat.

I love training on the beach - cool down with a swim is the best part of it.

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