Train for Surf
"Without Chiropractic and the Pettibon Spinal Rejuvenation System there is no way I would have been able to continue to work, surf or train. It's reversed the age of my spine!" Dr. David Melendez
Dr. David’s Train for Surf-Program
Extraordinary performance takes extra-ordinary measures!
Cardio- chose 2 of the 4, each workout, with Up-Downs done every time.
1. Jump rope
a. Weighted rope-100 to 300 reps (strengthens shoulders as well), and or
b. Speed rope-100 to 300 reps (timing)
-Alternate footwork: jump, skip, and run.
2. Up-Downs/pop ups-15 to 20 reps in either regular or goofy stance.
3. Wind sprints-40 yard dash in sets of 2 to 4 with 30-second rest in between.
4. Stairs or hill running
a. Stairs-2 to 4 sets
b. Hill-1 to 2 sets
*Anerobic Burst training prepares the cardiovascular system of the body, similarly, to closely meet the needs of high performance surfing.
*Diaphragm breathing and breath holding-20 reps with 1 minute breath holds in between -2 to 4 sets.
Strength Training
Shoulders/Upper body strength
1. Pull ups- wide grip for maximum back, shoulder and lat strength-, 1-3 sets, 10 reps.
a. Advanced-add dip belt with extra 10 to 20 pounds.
2. Dips-1 to 3 sets of 15 to 25 reps.
a. Advanced- add dip belt with extra 10 to 20 pounds.
* (Cervical Repetitive Traction-set of 10 between each routine helps maintain “arc of life” for free flowing nerve energy to the upper extremity for maximum effect, done with diaphragmatic breathing to re-oxygenate tissues. See your chiropractor for details.)
Exercise Ball -Pushups-instability creates both strong joints and strong muscles for maximum duck dive depth and paddle strength.
1. Regular-one set of 10 to 20 reps. Start with wider stance until stronger.
2. Elevated-one set of 10 to 20 reps. Feet up on chair, alternate with one leg up to mimic duck diving.
3. Exercise Ball-Triceps Push up-one set of 10 to 20 reps. Reverse position, extend feet flat, lift buttock.
Dumbbells-done on balance disc and or exercise ball for maximum joint and muscle strength.
1. Flies- done lying on back on exercise ball- 1-3 sets of 15 reps using 20 to 45 lbs. each hand.
2. Bicep curls- done sitting on ball or standing on balance disc. 1-3 sets of 15 reps with 20 to 30lbs. each hand.
3. Deltoid lateral raises- done sitting on ball or standing on balance disc. 1-3 sets of 15 reps with 10 to 20 lbs.
4. Military press- done sitting on ball or standing on balance disc. 1-3 sets of 15 reps with 15 to 25lbs.
5. Triceps-done lying back on ball-two handed hammer throw position, 1-3 sets of 15 reps with 25 to 50 lbs.
Core strength
1. Ab Roller- 1-3 sets, 10 to 20 reps
2. Plank- hold body up on forearms and toes for 30 seconds. Build up to 1-2 minutes.
3. Roman Chair Abs- Knees to chest, 1-3 sets of 10 reps.
4. Superman’s-done prone on exercise ball, alternating right arm, left leg, etc. holding for 3 second intervals for a count of 10 each side, then hold all fours for 10 seconds. One to 3 sets.
5. Lateral Torso crunches- 1 to 3 sets of 10 to 20 reps each side.
6. Abdominal Crunches and leg flutters- 50 to 100 reps each.
Legs: Works hams, glutes and quads for serious compression bottom turns.
1. Pick up the change- one legged, flat-footed deep knee bend-count of 10 alternating each leg.
2. Dumbbell squats- 1-3 sets of 15 reps using 20 to 40 pound, specific technique with maximum lumbar curve, feet flat, weight on heels, butt out and head always up.
3. Dumbbell calf raises-1 to 3 sets, 15 reps holding 20 to 40 lbs.
Stretch diligently for maximum flexibility-pre and post workout.
1. Shoulders-use exercise ball to stretch shoulders and surrounding rotator cuff muscles.
2. Spine- use exercise ball to roll and stretch spine in all its ranges of motion.
3. Hams, gluts and calves- must be flexible to avoid low back injuries (Downward Dog stretch).
4. Groin-psoas and thigh adductor stretches
Surf- minimum 2 to 3 times per week or more if possible. When waves are flat add swimming or paddling to stay primed.
Get Adjusted-proper spinal alignment and neurological flow keeps muscle, joints and organs with maximum strength, power and balance, for injury-free high performance surfing.
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Dr. David’s Pre-Surf Warm up
First thing to do upon rising: drink a large glass of quality spring water with lemon and or an 1/8th teaspoon of seasalt ( a large pinch). This will flush toxins out of the body, adding water and minerals that hydrate your muscles, ligaments and spinal discs so they are ready for dynamic motion instead of injury.
1. Jumping Jacks: One set of 25 reps. -this gets the body warmed up and the blood pumping.
2. Squatting Ankle Circles: A deep squat position with feet flat and hands cupping knees, begin with 5 rotations to the right, and 5 to the left.3. Knee Circles: Hands on bent knees- rotate 5 circles to the right, 5 to the left, and then 5 in a figure 8 motion. This tells the brain that the knees (joints) are ready for dynamic motion and prevents injury to joints and ligaments better than just stretching!
4. Hip Circles: Hands on hips, 3 slow circles to the right, 3 to the left, maximizing full hip ROM.
5. Torso/Ribs/Spine Circles: Both hands on head, elbows out and leading 3 rotations to the right and 3 to the left. Moves every rib and thoracic spinal joint and readies them for radical snaps.
6. Downward Dog Stretch: On hands crawling backwards, feet stationary to flat, which stretches the hams, calves and gluts.
7. Thoracic Rotation: Must be kneeling or seated with elbows out and thumbs on chest, rotating chin first then elbows, left and then right in successive motion, 20 times each way for a total of 40 times. This prepares the mid back for hard driving cutbacks.
8. Lumbar Rotation: On back with knees bent, arms out and flat to the side, then rotating knees side to side 40 times. Pumps the disc, hydrates the spine and prepares your back for big backside hacks.
9. Arm/Shoulder Stretch (a.k.a. volleyball stretch): On knees with arms stretched out in front of you, lean back and side to side to stretch full shoulder ROM.
10. Pray for surf and God's favor in the lineup.
Lunch time sequence, secret spot-stoked!
3D Spine Simulator
Launch 3D Spine Simulator