Everyday Athlete

, Everyday Surfer

and Liquid Fitness

and Core Potential are registered trademarks of the Everyday Athlete.

Everyday Athlete

& Everyday Surfer

Presents
Liquid Fitness
Circuit Training for Surfers (PART 1)
Featuring: Vasa Ergometer



Everyday Athlete

, Everyday Surfer

and Liquid Fitness

and Core Potential are registered trademarks of the Everyday Athlete.

LIQUID FITNESS

:
DESIGNED TO IMPROVE
YOUR SURFING USING A
SYSTEMATIC, PROGRES-
SIVE AND SPORTS-
SPECIFIC TRAINING
WORKOUT FOR SURFERS
BASED AROUND THE VASA
ERGOMETER:
This training program is a
part of more comprehensive
exercise series designed and
developed by Tomas An-
thony, founder of the Every-
day Athlete and Everyday
Surfer.

The complete train-

ing program will be released
this winter on DVD and via
the internet.

PART 1 of a 4 Part Series
By learning and practicing
each of the programs in this
series, you will increase your
paddling strength, endur-
ance, power + speed and
condition your entire body.
To start, Circuit One will in-
troduce exercises designed
to help stabilize your Core
muscles: The muscles
whose function is to provide
stability for your trunk, hips,
pelvis and shoulder complex.
Also, you will be combining
anaerobic (without oxygen:
short-burst of strength-
power); and aerobic (with
oxygen: longer endurance
based work) to better
prepare your body for the
specific demands of surfing.
After completing 4-6 weeks
of this program, 2-3 times
per week, you will be able to
surf better- longer with a
reduced risk of injury.
EQUIPMENT
- Vasa Ergometer
- or Vasa Trainer
- Stability Ball (55-cm)
- Dumbbell(s) (10-25 lb.)
- Rope/Strap/Towel
-Exercise Mat
OPTIONAL TOOLS
- Heart Rate Monitor Watch



Everyday Athlete

, Everyday Surfer

and Liquid Fitness

and Core Potential are registered trademarks of the Everyday Athlete.

REALIZE YOUR CORE POTENTIAL

We are all beginners. Shortcuts are a myth. If you want to be better,
start at the beginning.

Most of us go through life not fully realizing our potential. I believe that all of us have something
exceptional to give the world but many of us never discover it. This training program is designed to
uncover the greatness in you. It will help you learn how to maximize your strengths to overcome
your weaknesses.
Few people are born athletes. Most of us become athletic through hard, consistent day-to-day
work. In fact, most training to date has not focused on perfecting movement patterns but rather
on simply creating size or strength. Movements are the building block of athleticism.
Until very recently, how to train properly has been shrouded in myth and misinformation. Would
it surprise you to know the majority of most gym-based workouts on exercise machines are
largely based on bodybuilding techniques and marketing gimmicks and not human movement
science and sports medicine? These misguided methodologies have dominated many athletic
programs, personal training departments, and health clubs for years.

Over the past 15 years there has been an explosion in human movement science research and
the application of science-based approaches to training. Even Eastern exercise disciplines such
as Yoga, Martial Arts and other Mind-Body disciplines have been analyzed and studied to de-
termine how they affect our biomechanics and improves our lives.

The exercises contained in this workout are part of a larger exercise program titled: Liquid Fitness

This integrated exercise series was designed using scientific training principles as taught and prac-
ticed by the best minds in Sports Medicine/Athletic Training/Physical Therapy. I am very grateful
for the exceptional teaching of such as people as Vern Gambetta, Steve Odgers, Mike Clark, Gary
Gray, Gray Cook, Mike Boyle, and Mark Verstegen among others.

The workout would not be possible without the innovative and high quality products from Vasa in-
cluding the new Vasa Ergometer. This product will allow surfers, swimmers or anyone who wants
to become fit to train efficiently and effectively at home. Moreover, it will allow surfers for the first
time to train for the specific demands of their sport without getting wet.

I hope you enjoy this workout and be sure to look for release of the full workout program online
and on DVD in the winter of 2005. If you have any questions please contact me at our website:
www.everydayathlete.com

Everyday Athlete

, Everyday Surfer

and Liquid Fitness

and Core Potential are registered trademarks of the Everyday Athlete.

Tomas Anthony
Recognized by the National Academy of Sports Medicine as a Performance Enhance-
ment Speciali st, Certified Personal Trainer, and Integrated Flexibi li ty Speciali st. Hi s
clients include business executi ves, professional writers, arti sts, musicians and celeb-
ri ty chefs. A passionate surfer and fitness expert, Tomas wi ll be releasing a training
DVD designed around this new training method for surfers and the general public in the
winter of 2005.

A graduate of Engli sh from Oberl in College, Tomas has always believed taki ng a
multidi sciplinary approach to life. He has taught kindergarten through high school stu-
dents, and worked in the software industry helping companies leverage thei r human
potential to create great companies.

Tomas became a trainer after years of dis-
covering how powerful the new ways of
training can dramaticall y improve hi s own
level of fi tness. I love learning new things
and teaching them to others. I met many
people who never reali zed their potential .
he says, This i s sad and unnecessary. My
mission has become to help people di s-
cover their core strengths and show them
how to maximize them to overcome their
weaknesses Tomas has struggled wi th
Hypothyroidi sm for 15 years, yet he has lost
over 35 pounds of body fat and performs
better than ever doing the thing he loves
most: Surfing.

THERE ARE 3 PARTS TO THIS TRAINING PROGRAM:

1 Dynamic Warm-Up
2 Core+Balance+Strength Circuit
3 Cool-Down

- Included is a quick visual training guide at the beginning, which you can use to remind you of
what comes next after you practice the exercises.

At first, you will have to practice each movement pattern in front of a mirror to check your form.
After a week or two you should be able to execute each movement without having to think exces-
sively about your form. One of the best things about this training methodology is that it is never
boring and thus time flies as you go through your workout. Also, because most exercises are de-
signed to engage your neurological system and muscular system, you are forced to focus or you
may not be able to complete the exercises.

Everyday Athlete

, Everyday Surfer

and Liquid Fitness

and Core Potential are registered trademarks of the Everyday Athlete.

NOTES ON THE CIRCUIT
All the exercises are designed to be completed in pairs with little or no rest. This fact assumes that
you have a base level of fitness.

If at any time you feel dizziness, shortness of breath, or excessively weak, STOP.

If you unable to complete the minimum required reps then reduce the resistance or do as many as
you can under control.

The training variables during this workout are as follows:

REPS 12-20
SETS 1-4 (Dependent how much time you have)
INTENSITY 70-80%
MOVEMENT EMPHASIS Isometric - Eccentric
REST INTERVAL 0-90 Seconds



Use the following chart for all the exercises except the ones using the Vasa Ergometer unless oth-
erwise noted.








Everyday Athlete

, Everyday Surfer

and Liquid Fitness

and Core Potential are registered trademarks of the Everyday Athlete.

NOTES ON RESISTANCE TRAINING METHODS:
Before beginning you training, write down your goals. Try to describe them as specifically as pos-
sible and attach a time frame to your objectives. Also, give yourself enough time to let your body
adapt to the new demands of your training. It is more likely that you are going to train too hard,
too quickly and end up injured, than not enough. Make sure that you dont set up an unrealistic
training schedule. Your training should be progressively more demanding.

Assessing Where You Are
One of the hardest challenges when you train yourself is assessing how your body is functioning.
This is a skill that should be a part of everyones education (high school or college.)

Before beginning any training program you should try to understand how well you are able to:

Move your joints without pain, restriction, lack of coordination = This is often called Flexi-
bility or Mobility
Control the movement of your joints particularly your spine, shoulders, hips-pelvis, knees
and ankles without undue stress = Stability
Dynamically maintain center of gravity at all times while moving or rest = Balance
React quickly and efficiently = Reactive Strength / Agility
Reduce, produce and neutralize resistance during both short and longer periods of time =
Strength & Endurance
Create maximal force in minimal time with or without resistance = Power & Speed

If we were to categorize this into a hierarchical performance pyramid it would look like this:







Clearly everyone would like to be able to perform and live an exceptional life. But in order to ac-
complish this we must all master to some degree, each of the steps it takes to get there.

Resistance training programs by design challenge you to produce, reduce or statically resist forces
with mastery over a pre-programmed period of time. When done properly your body adapts to the
imposed demands (training) and you feel, look and perform better. Unfortunately, most exercise
programs fail before they even begin by not adequately addressing the basic and necessary func-
tions needed prior to progressing to the next level.

What sets this training methodology apart from previous approaches is the systematic, progressive
and integrated approach that it employs. During your workouts you will be asked to use three dis-
tinct types of muscle actions:


P O W E R +
S P E E D

EXCEPTIONAL

S T R E N G T H + E N -
D U R A N C E

ADVANCED

B A L A N C E + R E A C T I V E
S T R E N G T H

INTERMEDIATE

F L E X I B I L I T Y + S T A B I L I T Y + C O R E
S T R E N G T H

BASIC


Everyday Athlete

, Everyday Surfer

and Liquid Fitness

and Core Potential are registered trademarks of the Everyday Athlete.

ISOMETRIC: Ability to statically resist (a force) resulting in no movement.

Example: Static Floor Bridge on your elbows
Gravity Neutralizing Force in opposition.


ECCENTRIC: Ability to decelerate (a force) resulting in a slowing down of the body/limb (that
otherwise would not slow if not resisted.)

Example: DB Lunge Rotation

Gravity Reducing Force (Gravity + Momentum)


CONCENTRIC: Ability to overcome external resistance.

Example: Stability Ball Power Pushup

Gravity Producing Force: Overcoming resistance (Gravity + Body)

It is very important to master all three muscle actions to insure proper movement. In the
past, most exercise programs focused most of training time on the producing of force
(Concentric). Also, there still is too much emphasis in most training programs on isolating
individual muscles (Example: Dumbbell Curls, Bench Press, Hamstring Curls.) In fact,
most of the machines you see at most health clubs are built around the concept of Isola-
tion, which comes from body building.


Everyday Athlete

, Everyday Surfer

and Liquid Fitness

and Core Potential are registered trademarks of the Everyday Athlete.

While these methods work to increase size of muscles they do not enhance function. You
will notice that there is a special emphasis on the ISOMETRIC and ECCENTRIC movement
patterns in the following workout. This will help build your ability to statically and dynami-
cally stabilize your body during movement.

Why i s al l thi s so i mportant?

Your brain and nervous systems know if you have weak muscles stabilizing your spine,
hips and/or other joints. When you go to run, jump or sprint it monitors your movements
to make sure you dont over do it and injure yourself. During this process, if your brain or
nervous system detects weakness it will turn off muscle power to reduce the likelihood of
injury. By improving your ability to MOVE and STABILIZE your joints while maintaining your
BALANCE, your brain allows you to use more muscle to produce more force.

Your body needs proper MOBILITY, STABILITY and BALANCE, (Isometric/Eccentric mus-
cle actions) prior to building STRENGTH and POWER (Concentric muscle action).

This is where we will begin our training: Building your ability to move through each exer-
cise using a full-range of motion while maintaining proper posture, form and balance. Fo-
cus on these things for the next 6 weeks and you will be well on your way to improving
your fitness and performance in the water and on the land.

Everyday Athlete

, Everyday Surfer

and Liquid Fitness

and Core Potential are registered trademarks of the Everyday Athlete.

QUICK VISUAL EXERCISE GUIDE

Vasa Ergometer Exercises (used in this circuit)






















Active Flexibility Warm-Up Exercises













LEG SWINGS

TOE TOUCHES

BILATERAL ARM SWINGS



ERGOMETER ALTERNATING SIDE ROW


ERGOMETER FREESTYLE SPRINT




ERGOMETER FREESTYLE PADDLE


ERGOMETER BUTTERFLY










Everyday Athlete

, Everyday Surfer

and Liquid Fitness

and Core Potential are registered trademarks of the Everyday Athlete.

QUICK VISUAL EXERCISE GUIDE (CONT.)








Strength-Core Stability Exercises
























STABILITY BALL STATIC HOLD


BRIDGE PRESS

LUNGE ROTATION (DUMBBELL)

SINGLE LEG SQUAT-ROW-PRESS


LATERAL LEG SWINGS


Everyday Athlete

, Everyday Surfer

and Liquid Fitness

and Core Potential are registered trademarks of the Everyday Athlete.

QUICK VISUAL EXERCISE GUIDE (CONT.)
Cool-Down Flexibility Exercises
CHILD'S POSE COBRA


ASSISTED HAMSTRING STRETCH SIDE LYING 90/90 STRETCH BALL SHOULDER STRETCH


Everyday Athlete

, Everyday Surfer

and Liquid Fitness

and Core Potential are registered trademarks of the Everyday Athlete.

Training Program
To start we will be going through a series of dynamic flexibility movements that will help prepare our bodies for the
strength-power part of our workout. A proper warm-up routine is essential to help prevent injury and allow our neuro-
muscular system (brain-nerves-muscles) get ready for the more intense demands ahead. NOTE: This routine can be
practiced on the beach prior to getting in the water.

ACTIVE FLEXIBILITY WARM-UP

All the warm-up exercises are done without rest in succession. Repeat each movement 20 times or more for each side if
indicated. Each movement is ACTIVE: You will be moving through the stretch at a moderate to slow pace; Do NOT
HOLD any of these stretches.

Start each stretch with your feet hip width apart, toes pointing straight ahead, draw your stomach in towards your spine,
with your shoulders drawn down and back.




Leg Swings: Stand on your left foot only, keeping your right leg straight, slowly start to swing your leg from back to front
bending your knee as your leg moves past your hips. Imagine kicking a soccer ball. Repeat on Left side. NOTE: Control
the backward momentum of your hips by drawing in your abs towards your spine. Dont let your back or hips flop
around to control the motion.


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, Everyday Surfer

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Toe Touches:

Take a small step forward with
your right foot, bend at the waist
allowing your back to arch
slightly (draw your abdominal
muscles in as you bend over)
and reach for your front foot.
Your left heel may leave the
ground but keep your legs
straight. Do not worry about
touching your toes to the
ground. Alternate walking your
right and left feet forward in a
rhythmic pattern. REMEMBER:
Keep your abdominal muscles
drawn in and dont let your back
arch excessively.






Bilateral Arm Swings:

Bend your knees and bring your arms down to your sides as you go into a semi-squat position. Note: Make sure your
knees track straight over your feet and do not move out over your toes. You should be able to see your toes as you go
down. From this semi-squat begin to swing your arms up over your head as you come up to a standing position.

Coordinate the timing of your arms swinging up to coincide with your hips, knees and ankles. Repeat. Concentrate on
extending your range of motion while maintaining good form: Perfect posture, knees tracking straight, abdominal mus-
cles engaged.

Everyday Athlete

, Everyday Surfer

and Liquid Fitness

and Core Potential are registered trademarks of the Everyday Athlete.

Lateral Leg Swings:

Hold onto an immovable object for this next exercise: Wall, Door Frame, etc. Give yourself enough room to be able to
swing your leg across your body in a long sweeping arch. Stand on your left foot, lift your leg out to the side as high as
you can pointing your toe out, opening your hips, then sweep your leg down as your point your toe inward allowing your
leg to freely come across your body and opposite leg. Repeat. Allow your legs momentum to move your hips and lower
back. Keep your stomach drawn in and engaged throughout and make sure that your foot on the ground stays straight
ahead. Switch legs.

Each of these exercises should take you between 1! - 2 minutes.
Total time: 6-8 minutes.

Everyday Athlete

, Everyday Surfer

and Liquid Fitness

and Core Potential are registered trademarks of the Everyday Athlete.

CORE BALANCE STRENGTH

In this section you will be performing a series of 4 pairs of
exercises: One on the Vasa Ergometer and one using other
equipment. You will rest after completing the two exercises:
Freestyl e Paddl e & Bri dge Press.

Freestyle Paddle:

To begin you will perform a 2-minute freestyle stroke on the
Ergometer with little to no resistance. Your rhythm should be slow
to moderately paced for the first minute then switch to a fast pace
for the last minute (if you are wearing a heart rate monitor watch
you are shooting for 70-80% of predicted HR max.). This is not
an all out sprint!










Easier Variation: Do this on your knees instead of feet!

Bridge Press:

Immediately following get down on the floor in a plank position with your elbows directly beneath your shoulders and
your legs straight. Slowly lower yourself by retracting your shoulder blades together then press them to bring yourself
back up. Repeat as many times as you can. NOTE: Pay close attention to your hips. Do NOT let them fall. Keep them
in line with your shoulders. Do NOT let your lower back become hyper-extended. IF this proves too difficult for you
because you cannot complete more than a few repetitions or you cannot maintain perfect form, then drop to your knees
instead of your toes.

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Butterfl y Stroke & Rotati onal Chop Lunge Posi ti on


































Butterfly stroke: 2 minutes; Little to no resistance.

Your rhythm should be moderately paced for the first minute then switch to a fast pace for the last minute (if you are
wearing a heart rate monitor watch you are shooting for 70-80% of predicted HR max.). Again: This is not an all out
sprint!










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, Everyday Surfer

and Liquid Fitness

and Core Potential are registered trademarks of the Everyday Athlete.

Rotational Chop Lunge Position:

Get off the Vasa Ergometer and grab a Dumbbell (or other weighted object).

Stand up straight in the same starting position as in our warm-up: feet hip width apart, stomach drawn in, shoulders
down and back.

Holding the weight with two hands bring it over your right shoulder (bend your elbows). Under control slowly swing the
weight down across your body as you lunge forward with your left leg. Aim towards the outside of your left thigh as you
bend your knees (sit back: do not lean forward; stay upright) and twist your torso bringing your right shoulder to the mid-
line of your body. Return to the starting position by returning the weight back up along the same path. REPEAT 12-20
times. Switch Sides. NOTE: It is essential that you keep your feet, knees and hips in alignment. Do NOT allow any of
them to change position as you rotate down. Do NOT BEND or lean excessively forward. Try this with no weight to start
if needed.

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Seated Al ternati ng Upri ght Row ( VASA ERGO) & Si ngl e Leg Squat Row to Overhead Press ( Dumbbel l )


Seated Alternating Upright Row (VASA ERGO):

Add Resistance Time: 2 Minutes

Sitting on the Vasa with your legs over the end of the pad,
posture perfect, elbows high, palms facing down, Draw in your
stomach and begin rowing alternating each side. You will notice
that it is hard to keep your lower body from rotating excessively.
Concentrate on keeping your a drawn in and allow your upper
body and mid torso to twist. Row vigorously. Increase your
resistance as necessary. NOTE: Do NOT let your shoulders
elevate into a shrug. Row straight back.













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Single Leg Squat Row to Overhead Press:

Get off the machine grab your dumbbell with
one hand. (If you dont have dumbbells then
use anything that you can control with one
hand).

Begin by standing in start position. Lift one leg
slightly off the floor. Hold your weight in the
opposite side hand to the leg that is lifted.
Slowly lower yourself into a squat. Use the
weight in your hand as a counter-weight by
bringing your arm forward. Once your reach
the limit of your stability reach slightly forward
and row your arm backwards starting from the
shoulder and continuing through the elbow.
As you complete the row slowly come out of
the squat while bringing the weight to ear
height then over your head into an overhead
press. Repeat 12 times. Switch Legs. NOTE:
Squatting on one leg is very difficult at first. To
help position yourself with something you can
safely sit down on behind you: Couch, strong
chair, exercise bench, etc. Also, you can put
one toe down to help you master the
movement at first. Remember to keep your
abdominal muscles drawn in and engaged
throughout.



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Freestyl e Spri nt & Stabi l i ty Bal l Hol d ( or Push-Up)

Freestyle Sprint:

This is an all out sprint for 2 minutes using the freestyle stroke on the Ergometer with little to no resistance. Your rhythm
should be as fast as you are comfortable paddling with perfect form (if you are wearing a heart rate monitor watch you
are shooting for 85%+ of predicted HR max.) Remember you must maintain good form throughout. If your form breaks
stop paddling.













Stability Ball Static Hold INTERMEDIATE Variation = Pushups!

Immediately following get off the machine, grab your stability ball and place your hand an equal-distant apart in a push
up position on the ball. Like the floor bridge press, you can either be on your toes or knees. Dont worry, both variations
are challenging and strengthen the same muscles.

In this position slowly lower yourself by retracting your shoulders and bending at the elbows lowering yourself as far
down as you can with the goal being to touch your chest to the ball. NOTE: Remember to keep your hips in line with
your shoulders and your abdominal muscles engaged. Once you cannot lower yourself anymore then simply hold your
body in a static position for as long as your can.


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, Everyday Surfer

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and Core Potential are registered trademarks of the Everyday Athlete.

COOL DOWN

To cool down you will go through a short series of flexibility movements including postures adapted from Yoga and Ath-
letic Training. Remember that after any workout it is important to have a complete post-workout recovery program in-
cluding flexibility training, nutrition and rest to help the body recover and adapt to the training you have completed.

For these exercises you will need a short piece of rope (6-8), a mat, a stability ball.

Assisted Hamstring:

















Lay on your back. Wrap the rope around your foot. Lift your leg up by using your thigh muscles (Quads) and bring your
leg as high as possible using the rope to assist you. Note: Do NOT let the other leg lift off the floor. Keep your stomach
engaged and hips neutral. Hold at the top for 2 seconds and repeat. 12-20 times. Switch legs.
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Assisted 90/90 Stretch

Lie on your side, with
your right leg extended
and your left knee at
your chest. Use your
inner thigh muscles to
push your left knee to
the ground, assisting by
holding your knee down
with your arm.

Open your shoulders by
rotating your torso to the
left. Try to get your arm
to the ground. Hold for
2 seconds and repeat.











Stability Ball Shoulder Stretch

Kneel behind your stability ball with your arms extended
and palms facing up on the ball.

Slowly and under control roll the ball forward and your
hips backwards as you drop your chest towards the
floor. Exhale out as your hands are lifted higher. Do
NOT put excessive pressure on the ball. Roll the ball
forward and do not roll forward on the ball.















Everyday Athlete

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Child's Pose to Cobra

For those of you who have taken Yoga
these postures should be familiar.

Start by sitting on your knees, slowly
drop your chest down while reaching
your arms forward over your head and
onto the floor. Reach as far forward as
possible while pushing your hips
backwards. Then come up onto your
knees transitioning your pelvis down to
the floor bringing your hands to your
sides underneath your shoulders.
Extend your back up while driving your
pelvis into the floor. Do NOT over
extend your back and keep your
shoulders down and back while you
press your pelvis down. Repeat 12+
times. Ending in a Cobra position.

That completes the first workout. As
always, if you havent exercised in a
while, start slowly, paying attention to
form and proper posture at all times.
Get proper rest and eat a well balanced
diet with lots of lean sources of protein,
diverse vegetables and stay away from
all processed and junk foods as much
as possible.