Matt Grainger and the High Performance Surf Centre


10724248_1563989267155249_1517598999_n.jpgThere are very few people with more commitment to the continuing development of Australian surfing than Matt Grainger.  Training the next Australian World Champion is the goal and his latest step in that direction is the opening of a high performance surf training facility on Sydney’s northern beaches. blindboy decided to have a look.

Matt Grainger - Owner and Founder

Swellnet: So tell me about the centre
Matt Grainger: The centre is for surfers all the way from beginners to elite. The goal is for people to come and train with like-minded people, you’re not there with guys or girls who just want to look good. We just want to surf better and that’s the idea. So we are doing actual functional movements to help you in the surf.

When I was training all the kids in my squad we would see them go and train with other trainers and some trainers were doing stuff that was actually bad for them. One of my guys told me “I did training yesterday, I ran around the block for twenty minutes.” And I thought, “What’s that going to do for your surfing? You would be better off going surfing.” And that’s just one example. Also with all the young crew coming through on the northern beaches, we have always had a hotbed of surfers and now we see the Brazilian storm coming through so we want to get that mentality of you still surf and it’s got to be fun but if you want to lift up your level, training gives you that edge, that mental edge. You feel a lot stronger, your body feels better, you are going to paddle faster, jump quicker and do your turns with more power, agility and speed.

So I just thought, I’ve got this factory here where we used to make our soft boards for the surf school, so when we started getting the boards made in China - which I didn’t want to do - I thought I would make the centre.

Had you seen anything like this anywhere else?
Not really, I stole a few ideas off the Red Bull guys, Andy King is a friend of mine and I saw what they were doing with Mick Fanning with the half pipe and the foam pit so I had that idea.  You can’t do the repetitions on the wave because you just don’t get that ramp that often, so you can come in here and practise your airs and if you’re not a good skater you can just drop in and land in the foam so you’re not going to break any bones.  Then I teed up Christian Cook who’s a friend of mine, he was running a gym at Brookvale, so I sent all my surfers to him, then we teamed up and opened the centre together.  He did all the fitness, strength and conditioning and I ran the skating part and the surfing part.  He has finally got a full time job now but we have kept all the same trainers on that he had.

photo3_0.jpgSo you talked about the pit but what other gear have you got in here?
An Olympic trampoline with a small soft board on the tramp so they can practise their rotations, spins, backflips, all that sort of stuff. We’ve got boxing, I really like the boxing and the martial arts, I used to train with Terry Day when I was competing. I found that it was really good for cardio and hand eye coordination, a wave is moving the same as the pads are moving. There’s a paddle machine so those who can’t surf during the week, can train here and be fit to go surfing on the weekend.

We have the surfboards that you can balance on that Christian got from the United States so you can do pop ups and box jumps landing on an uneven surface. You can practise your airs and landings on those. And we have all the other stuff, the weight machines, cables, TRX, all the gear.

So you say you cater for everyone but where are you finding the greatest interest?
We’ve got pretty much all the kids who compete in the area in our kids classes and a lot who just want to improve their surfing, so lots of frothing grommets. They want to go somewhere that is actually fun so they are in the car beeping the horn at their Mums and Dads to get to training. It’s pretty cool, it’s like a kids fun park really. Adults don’t skate much, it’s not part of the program, but some of the boys will grab a skatey and get in there.

photo_6.jpgThe type of mix we have out there now, we’ve got two mums who surf at Long Reef, some guys from South Narrabeen ranging from 25-35.  We get some 50 year old guys in here and we’ve got the team riders as well, Harley Ross-Webster who is one of the best kids in the country at the moment he’s about 16. And Nathan Hedge is out there too, ex-Top 10 in the world. So that’s pretty cool, rock up to a class and there’s no egos. It doesn’t matter how you surf you can get something out of it.

…and the feedback?
The feedback is good because you are not waking up sore with a bad back or sore hips, so you can still surf the next day. I did a double class yesterday ‘cos there was no surf. I felt a little muscle soreness but I still felt agile. Not like when you do heavy weights, which I have done in the past, and they leave you feeling stiff and not moving that well. We have feedback forms to find out what people want out of the sessions so we are bringing that in and we might spend a week on speed or agility or power.

I know it can be hard to generalise but amongst the older surfers what areas do you find they are weak in.
The hips and shoulders. After surfing for that long your hips and shoulders get tight. So you can see the grommets pop up bang. Nathan Hedge is a freak, he’s a top level athlete so he’s different but that’s the issue for a lot of people. Mike, the trainer out there now, is right into trying to get your shoulders and hips mobile again. You can hear him now talking about agility. The warm up we did was all about opening up the hip joints, deep squats, all body weight, moving this way and that way. And the chin ups, he thinks about paddling, how you need to reach out, so he makes you reach out in the chin ups. A lot of the movements mimic surfing. Gerard the other trainer will look at, say, what Mick Fanning is doing in a turn and work out how to mimic that movement.

Mike Frampton - Trainer

Swellnet: So how did you get into this sort of training?
Mike Frampton: I fell in love with surfing when I was about 17 and then when I was twenty I had a motorbike accident and I tore my ACL, had it repaired and learnt about rehabilitation exercise and from there just started learning about movement and that led me into the industry. Ever since then I have been studying human movement, strength training, mobility, all that sort of stuff through the eyes of “How does that make me surf better?” Surfing is the only thing that motivates me to train. I don’t care about a six pack or anything like that, it’s just surfing.

So did you do much formal study?
I got my Level Three Certificate to become a qualified trainer but since then most of my education has been quite alternative: gymnastics, strength training seminars, natural movement, forward thinking seminars that aren’t yet registered. Lots of books as well as Olympic lifting.

So what impact does training have?
People think that they can train to be a better surfer.  It doesn’t really work like that. The training that you do complements your surfing. Training to be stronger in a squat isn’t really going to make you a better surfer unless you are Mick Fanning and there are not many people at that level. So we look at surfing in the way a dancer or martial artist might look; we break down the movements in surfing into chunks and design exercises around that so you are not just working on the strength but also on the mobility, the control, the grace. 

There are probably a lot of surfers in my age group who would say that their legs are a bit weak.
I’m generalising I do a lot of leg strength training but it’s all body weight, single leg squats and weird positions. Surfing you get into such weird positions sometimes and if you are not strong in that position either you hurt yourself or you fall off. If you are strong there then you will maintain your speed and go into the next turn. It’s about bullet proofing the body!

Nathan Hedge - Trainer and Pro Surfer

photo2_1.jpgSwellnet: How long have you been working out here?
Nathan Hedge: Since it opened. When I am back home between events I train here, so about six months.

How do you find it?
I enjoy it. It’s no frills, there’s no pretentious institute scholarship vibe. It’s just if you want to come here and train and rip in you can. It’s a really broad scope; you’ve got young kids here on the skate ramp doing really progressive type of stuff and you have the martial art stuff but it’s all real surf specific. That’s why I like it. 

How does it compare to other forms of training that you have done?
Surfing is a real individual kind of thing so I always used to train on my own.  Going through adversity, it’s good to be self-driven but I like coming and fronting up and having people push you in a team environment because you don’t get that in surfing.

Any specific benefits?
All the movements we do here are surf driven like you are on a board. There’s no training to get bigger or musclier. It all revolves around your movement on the water so when I’m in the water and I do a turn I can feel “Oh yeah, that’s what I’ve been doing in the gym”. That’s the difference between when you train and when you don’t train. When you run out for a heat I know that if someone wants to paddle battle me, I’m up for it, or if I have to surf three or four heats on the final day, I’m going to be fit enough to do it, or if I surf a wave as long as Bells where the last turn is really critical I know my back leg is going to be strong enough to do it. I’m not going to be fatigued or go soft or fall off. Paddling out the back after a long wave I’ve got enough blood in my brain to make a smart decision not a shit one ‘cos I’m too tired.

The High Perfromance Surf Centre is at 17 Villiers Place, Cromer, NSW, 2099.
Vist the website here.


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atticus commented Wednesday, 27 May 2015 at 2:35pm

"So we look at surfing in the way a dancer or martial artist might look; we break down the movements in surfing into chunks and design exercises around that so you are not just working on the strength but also on the mobility, the control, the grace. "

Nicely put Mr Frampton.

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daisy duke kaha... commented Wednesday, 27 May 2015 at 3:25pm

It's the shoulders and hips on dis old body that get sore and tight. I'd slip on the Volleys and front up if it was in my neighbourhood, but short of a good gym I've found just three simple items keep me limber.

A thick brromstick for stretching the shoulders, a solid rubber tube for rolling out the hips, and a solid rubber ball (same size as a cricket ball) for kneading the tight spots. I'll leave the skate ramp and rubber pit to others.

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uplift commented Thursday, 28 May 2015 at 11:13pm

Specificity is a much studied aspect of training, and has been for a considerable amount of time. I first began to learn about it around 40 years ago.

The latest research bears out specificity through trying to mimic (the goal being to enhance) skill aquistion when training for strength, endurance, etc, that is fitness, is detrimental to maximum skill performance in actual practise.

'The innate requirement that movements performed within the gym environment should be specifically tailored to a particular sport doesn’t hold up under scrutiny of current literature.'

'This prescription of specific movements transferred from sport to weight room related activities, referred to as mimicry causes problems with optimal adaptation. Under a load, mimicry of sporting movements cause shifts in the firing frequency of the muscles, hinders proper development of specific velocities and alters movement mechanics. This becomes a problem when you’re trying to develop skills on the actual sporting arena.'

'Performing the mimicry of movements on the playing field is a detriment to sport performance'

'Movements within the weight room should be controlled and specific for a particular purpose, but not necessarily mimic sporting events. The reasoning behind this is easy to see when one knows how we learn motor control patterns.'

'Here are some strategies to implement a safe and effective program to sustain your aspirations of being a superhero athlete:

Train with large compound movements that enable you to build absolute strength and power (ie. Squats, deadlifts, bench pressing variations, shoulder press variations, pull-ups, rowing variations).'

'Build a foundation of strength and muscle mass through general strength training with heavy loads, then perform your skilled activities as actual practice and through sporting events themselves to minimize movement plasticity.'

'Disregard all forms of crazy balancing acts or Bosu ball activities'

'If you must mimic athletic movement, then mimic the opposite movement of that performed in the sport to reduce the amount of overuse and potential for muscular imbalances.
Keep mimicry movement overload low to avoid interfering with overall performance transfer.'

It is fairly naive perhaps, to actually believe that surfing is unique as far as athletes being put in stressfull positions under load. Elite athleticism is easily measured through universally accepted tests. Those elite athletes who rank much higher than pro surfers, are capable of generating and dealing with forces and stressful positions far beyond what any professional surfer, or recreational surfer deals with. A wave certainly changes, but it cannot think and plan like an opposition elite athlete, who's primary aim is to defeat their opponent.

If, through experience, you ask the right questions, answers are easy to find.

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Blowin commented Thursday, 28 May 2015 at 11:33pm

So you learnt about specificity training forty years ago , no doubt passing on your learning , and now the current literature says it's bullshit.

Will your forty years worth of clients get their 20 cents back ?

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uplift commented Thursday, 28 May 2015 at 11:38pm

Why did you dodge blacks blowjabber... what are you afraid of?

What do you think of the current research and literature? And the past?

How do you earn your living?

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Blowin commented Friday, 29 May 2015 at 11:44am

Scariest things about Blacks?

- Being earbashed by Uplift in the car park and having to endure hours of stories that all concern Uplift lifting weights in a gym after consuming a dozen eggs.

- Getting bitten in half by a 6 metre long shark.

- Being pulverised on the reef by 800 tonnes of water.

In that order.

And the 2nd and 3rd items aren't enough to keep me away.

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cycd commented Saturday, 30 May 2015 at 8:03am


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blindboy commented Friday, 29 May 2015 at 6:36am

Got a link to that uplift? From what I saw the movements that mimicked surfing were body weight only and were more about agility.

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uplift commented Friday, 29 May 2015 at 4:26pm

So then blowjab, why did you dodge blacks? Or did you surf it/shred it? You allude to having been around a while, in the area, so we must have surfed it together. I was early forties when the like of camslessless, the kid, and the toddler appeared on the scene. Can't remember you? Or is your dodging because of the fear of losing control of the 'eavy farkin' bag scone crushing, bone snapping, killer jab? Are you worried that you will lose control of that mighty, reflex jab, and smash everyone to a pulp... again?

Again blowjabber, what do you think of the current research and literature? And the past?

How do you earn your living?

I've just finished actually training people since 6am blinder, so sorry about the late reply. Plus, I have to head back shortly.

Of course I have links, or I wouldn't have been able to post quotes. Its a topic that has been highly debated for years. As I said, 40 odd years ago, I began leaning towards seperating the two, having tried and began researching both directions. The latest research supports that stance, but as the following shows, old conditioning dies hard. Never underestimate the power of the mind and conditioning.

I think the give them a fishing rod, and not just the fish technique is better used here. You may curse me now, but, will lurv me later. if you can suspend conditioning and search with an open mind.

There are some hints relating to specificity below too, and some more interesting facts.

'There is no “truth” about stretching

It’s just too complicated a subject. There are too many mysteries in muscle and connective tissue physiology, too many different stretching methods, and too many and vague and overlapping goals for it to ever be possible to claim that stretching does or does not “work.” What kind of stretching, and for what? For every answer about stretching there are ten more questions — kind of like Lost — and for every safe assumption there’s a selection of exceptions.

However, plentiful recent research now shows that stretching as we know it — the kind of typical stretching that the average person does at the gym, or even the kind of stretching that most athletes do — is mostly a waste of time for most commonly identified goals. For instance, articles published in recent years, reviewing hundreds of studies, have concluded that there isn’t much evidence that any widely practiced form of stretching prevents injury or muscle soreness23 — arguably the single most common goal of stretching. Adding significantly to the credibility of those reviews, a major year 2000 clinical study of many hundreds of soldiers showed no sign of benefit from and even some risks to stretching.4'

'Trainers, coaches and health care professionals are starting to insist on making recommendations based on evidence, or at least on a really convincing physiological rationale … and stretching just has not held up well under that pressure. Nor is it even a new idea that stretching might not be all that helpful. Consider this 32-year-old passage from an excellent 1983 Sports Illustrated article about David Moorcroft, a British middle and long distance runner and 5,000 metres world record holder:5

Stacked in a corner of Anderson’s [Moorcroft’s coach] office are bundles of scientific papers. “I’ve tried to interpret the findings of the best physiologists and translate them into sound practices,” says Anderson. “That’s made me a radical. We’ve turned some coaching sacred cows on their ear.”

For one, Anderson dismisses the stretching that most runners do. “It’s rubbish,” he says. “The received idea that by touching your toes you lengthen the fibers in your hamstrings is wrong. Soft tissue stretching like that is a learned skill and doesn’t carry over into running. Dave requires flexibility, and joint mobility, but running fast is the right kind of stretching for him.”

The world-record holder mutely demonstrates his suppleness by reaching toward his toes. His fingertips get down to about midshin.

'What Made Him Go So Wonderfully Mad?' So Inquired a friend of David Moorcroft after the Briton broke the world 5,000 record in an amazing performance, Moore (

So why are people stretching?
Why people stretch

When challenged, many casual stretching enthusiasts — and even many not-so casual ones — actually have a hard time explaining why they are stretching. Everyone just “knows” that it’s a good thing, and they haven’t really thought about why. It’s dogma, practically a religion.'

Again, it is perhaps naive, to not totally realise that elite athletes have extremely successfully juggled the necessary results of strength and hypertrophy training ie, soreness, for far longer and at much higher levels than any pro surfer.

The MMA world is being blitzed by the steroid use exposure, and the resulting differences in muscles size are too obvious to hide and sweep away any longer. Why would the top martial artists on the planet bother, if the muscle size/ strength advantage was such a hindrance. The richie vas situation is interesting.

Good fishing! Use the right bait, that is, ask the right questions.

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Blowin commented Friday, 29 May 2015 at 5:12pm

Stretch to increase range of movement.

A wide range of movement may be attained through the continual use and development of muscles. But to improve range of motion beyond that which your body is accustomed would be aided through stretching.

For example - Matt Wilkinson displays some pretty impressive agility and flexibility in his surfing ,yet without knowing much about his routine except that it's allegedly non-existent I'd suggest that his range of motion has been developed and maintained since his inherently flexible younger years by continuous use.

But if he were required to increase this range of motion it would require flexibility training.

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uplift commented Friday, 29 May 2015 at 7:37pm

'But if he were required to increase this range of motion it would require flexibility training.'

No, it would just require practising the thing that requires the new range of motion, and the range of motion would increase as the skill did. Too much flexibility was highlighted as a hindrance to athletic performance ages ago. Think grand prix, jalopy.... in Bali.

Again blowjabber, what do you think of the current research and literature? And the past?

How do you earn your living?

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Blowin commented Friday, 29 May 2015 at 9:05pm

I've had various careers - Hand model, worked for the New York Yankees and would you believe a marine biologist...I once attempted to save a whale with a golf ball stuck In its blowhole.

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uplift commented Friday, 29 May 2015 at 9:13pm

I saw that Seinfeld marine bioligist episode too. You make a good Constanza though.

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grog-an commented Saturday, 30 May 2015 at 1:11am

Who have you ever trained blowin?!? Show us your references! Wordy says you know nothing about training, so bad luck!!
This one time The toddler was stretching in the car park, but Uppsydaisy told him that stretching was useless and showed him a new technique. I don't want to give away trade secrets, but let's just say it involved Uppsydaisy on his knees with a couple of ice cubes in his mouth... Anyway, the toddler went out at this place that everyone except for Uppsydaisy is too scared of, where many legends were washed away, but never Uppsydaisy, where Uppsydaisy ruled, as he will tell anyone on the net, because no one around here remembers the stories quite like Uppsydaisy, anyway I digress... Where was I??? Oh, yeah, so Uppsydaisy works his magic on the toddler with his new "technique" and the toddler goes out and gets the best barrel of his life!! And surfers came from far and wide begging Uppsydaisy to perform this same technique on them, but unfortunately for the surfing world, it was never the limelight that Uppsydaisy was after, no really, it was his choice.. He said no, I know I could make any pro surfer the bestest most elitist athlete ever, but I don't want to, I just want to go "train" fat chicks it is far more satisfying seeing them lose weight.


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uplift commented Saturday, 30 May 2015 at 1:17am

I toilet trained you groges, to shit yourself on my command. Come and see me. Have another snort, try out, not in.

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uplift commented Saturday, 30 May 2015 at 3:41pm

There are many issues applying to any subject, that also dramatically effect the health and fitness field. Maybe they are best not discussed here, which is one issue. Maybe the article is not meant for open discussion? Maybe it was meant as a promotiion for the new venture, which is something different. Not to say that isn't worthy. It is. But look at for instance the supposed 'Wetsuit Test' magazine editions. Comical. Puppets on display, the more industry noteworthy the more 'credence'... on parade. You'll actually never see anything like the best wetsuits available, those using the best rubber, styles and manufacturing techniques available. But everyone who has been surfing for a long time knows where those suits are. Even the 'pros' have publically admitted it, its on record forever. If you know where to look. Who, and what to ask.

Which leads to another rapidly evolving issue, applicable to all fields, not just health, fitness and performance. One so beautiful highlighted by sites like this. Every serious business owner soon has to learn about it. How to play. Web sites and search engines. Big business. User pays. What a money spinner. 'You wanna be even seen to exsist?' Pay up, and that will cover... this week. So, supposed 'information' available to anyone is subject to many, many ever evolving things. For instance, I have previously mentioned a friend that helped Mal Meninga, Steve Waugh, Pat Cash, Tom Carrol and others deal with issues that all others had failed with. Why would say, Waugh, or Meninga use him, when they had the means and access to anyone, the best, the most elite experts? They had already been down that path. It infuriated 'experts' that those people used his methods, and with great success. Even if you knew him, googling would reveal zilch, unless, you know exactly what to look for, and even then, go to great pains to do so. Most don't get past the first google page, let alone one hundred. But, I know that a surfing magazine did an article on him, praising him in the highest light. And there were many news articles about him, all in the same vein. However, in this era, for all intentional purposes, he might as well have never exsisted. The 'experts' love that, as he literally succeeded by flying in their faces. Before he died in misery.

As we are speaking about fitness etc, there are many examples like that. Brian Jones was a total legend in the Australian Fitness world. People, the most successful people would sit on waiting lists, praying to get access to his gym. Which was booked out full, for years. He was very outspoken though, hated drugs, was never afraid to question openly, so that had its issues. At one stage he was one of the top chiros in the country, but he turned his back on it. I was actually there when he first announced he would never use it, or practise it again, and why. So, early on, I learned a lot about back health from him. Yet try googling him? Even those most high up in the industry lament, and rue that there is literally nothing left, almost, showing that he even exsisted, before he killed himself, let alone highlighting the status and success that he had.

So, when fishing for 'information' in this era, the public is easily led and easily controlled. In a different era, time was free, even industry leaders had much more 'free' time (unlike portrayed by happyas in another topic). There was no net, no mobiles, so letters were the norm. I was lucky to have experienced that very young, and so the top in their field at that time, who made many observations just becoming 'breakthroughs' now, people who truly were involved out of passion, not money and necessity, would write to me, just some kid, and provide any amount of detail and resources. Ie, Peterson and Wright did one of the biggest fitness studies ever, at Westpoint, and gave me full access to it. The results were radical, but it was irrefutable, and changed fitness and health forever. Jones, Darden, Johnson made monumental discoveries. They all knew about sugar, diabetes 2, obesity, the many, stupid no fat issues plaguing society today. Recovery, specificity, its all done the rounds, in cycles. I asked genuine questions though. Not, 'yeh wel, why should I youse farkin waits... scargsy farkin rips inside farkin groober 'ole aye, and 'ee rekons Brucee farkin Lee don't need no farkin weights...aye!!! (Despite the blatent fact that Bruce Lee loved lifting weights and highlighting his development from doing so). 'Or why shood I ave 'uge farkin' muscals, me farkin' 'ol boy reckons as yer get old it faaarks yar up... aaayye!! (despite lack of and loss of muscle mass being a major, epidemic problem plaguing an aging society today). If you ask the right questions, it helps.

How could a total lunatic, a man who made Ivan Milat look like an angel, control a whole nation of people? How could a maniac, a lunatic like that convince a whole nation to feed their once next door neighbours and friends into blast furnaces? Advertisers study that. They understand in intrically, just how the likes of hitler were so good at it. And they use it, expound on it. Its become conditioned into our culture, that advertising. Most are unaware, ignorant to it, like that other nation was. Which brings us to that been around for a while now, 'you’re not there with guys or girls who just want to look good' line. Which one big franchise cleverly expanded on and came up with the 'No mirrors, no egos', catchcry. Because, see, in our society, only useless klutzes care what they look like. Smart, successful people dont... its not... func... functio... But see, firstly they really do, really, really, really do, those people that say they don't. Tell the members they will all be wearing baggy, but short shorts, and baggy, t singlets, to breathe, to facilitate 'functio'... training. All the same colour and style, to save the environment too!!! 'Who cares how yas look aye!!!' Good luck. I trained the owners of that 'no mirrors' franchise here, even though they are trainers, they hired me to train them. We had to sneek around and use mirrors, as they quickly saw what a usefull, a dare I say it... 'functional' tool. It was hilarious when their members would catch them, and want them too... oh the joy! Its cool to be 'functio...' these days (again), it looks good, looks deluxe, it looks functio...

Fitness is big bucks now and time is money.

If you are fishing, use the right bait. Some hidden treasures are in the deep. The shallow reefs have been picked clean.

And blinder:

'Forget Manly or North Narrabeen, head to Brookvale for your next surfing session.'

And camslessless, they reckon

``It (the board) is almost like one of those bucking broncos.'

Faark, thats exactly what you said about me nugget! Exactly. I'll be prepared to sell it to ya... for a price though... remember, it aint no replica, its the real McCoy... one of the first off the rack! Maaayyyteee!!! (pay back faaarkin herro first but!)

Our Father, who art in Heaven, hallowed be Thy name, Thy kingdom come on earth as it is in Heaven...

Well really God, in all, in total sincerity God, when God, when...

And, just asking again, all sincerity, will brutuseless be one of the leaders? You do see all, every, utter, single thing...

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Blowin commented Saturday, 30 May 2015 at 3:52pm

Yeah sorry Lifty, I just got distracted for a second.

Could you say that again.....

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grog-an commented Saturday, 30 May 2015 at 4:24pm

oh dear... jealous old Biff Tannen.


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uplift commented Saturday, 30 May 2015 at 7:08pm

Have another snort groges. And shit yourself while you stay hidden. See, its easy, I say, you just do. You'll do exactly what I tell you, you always have.

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Blowin commented Saturday, 30 May 2015 at 4:38pm

Nobody calls me Maddog....

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Blowin commented Saturday, 30 May 2015 at 4:38pm

Especially not some duded up , egg sucking gutter trash.

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grog-an commented Saturday, 30 May 2015 at 5:39pm



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blindboy commented Saturday, 30 May 2015 at 4:39pm

'Forget Manly or North Narrabeen, head to Brookvale for your next surfing session.'

Lost me there uppy. But everything is up for discussion and I am sure that the trainers at the high performance centre would be very happy to tap into your expertise if you were ever available. I was reading back there somewhere about static stretching and flexibility and had to think back to the 80s when, against the better judgement of the then editor and his more famous brother, I managed to get a piece published in Tracks, suggesting that strength was more important than flexibility for most surfers. So agree completely there, though I do like to check my range of motion before paddling out which probably looks the same as stretching.
I have been surfing a lot this week so I haven't been back but I will as I found a couple of their exercises really useful.

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uplift commented Saturday, 30 May 2015 at 7:17pm

'Forget Manly or North Narrabeen, head to Brookvale for your next surfing session.'

That's good blindboy. Warming up properly is definitely beneficial. Especially in a modern, much less, ever less active world.

Its such a huge topic, motor learning, patterns, use of the unconscious mind, skill, strength, range of motion. Adaptation. So many still confuse what exercise actually does. Yet its so basic. You don't get fitter while you train. The more demanding, the longer the training session, the less fit you become. You start becoming 'fit', how, which is governed by the stimulus, when you stop. The less fit you become, new, different patterns are employed. Those interested in honing skill, greasing the groove, are totally aware of that. It works both ways too, which can be an issue too, re performance.

To be honest blindboy, I am actually fully booked daily. Sometimes i think that people must think I write all this stuff, because I am chasing clients, which is not the case. I earn and can charge enough to keep to around 25 sessions a week. In my experience, any more, and quality drops. Its so different, the industry, training people, to what people, to what the public generally think. For one, knowing something, and being able to efficiently have that transferred, or taught to someone else are two different things. Having taught trainers, its the biggest hurdle I see. Also because (and the center you highlight is no different), people are mostly there to address issues due to their present beliefs and conditioning. Which is in itself a massive, contoversial topic. Unless that conditioning, belief and attitude changes, and that actually is the biggest hurdle, all else will inevitably fail. Unfortunately, dealing at the highest level with so many unique personalities can only come with experience. Many trainers are impatient, become disillusioned. The burn out rate is huge, a genuine huge and current problem in the industry. 2 years is the average at present. A cleaner can earn more than a lot of trainers do, without the risk of legal action, and the ever increasing costs associated with keeping registered and marketable, rent to gyms, or business costs, etc. At 60, I'm a rarity. So is my experience. At 70 - 100 bucks a session, cost is a real issue for many people. And for those that can afford it, so is time... is money. Which can mean starting at 6am, last session ending at 8pm. Or being ready to quickly change appointments. I train accountants, financial advisors, plus other business people who have to be successful enough to afford a few sessions a week. Those people are used to getting what they want for their money. Results.

Every blowin is a fitness expert now, an app is cheap. Googliitus is epidemic. Surgery is too... massive waiting lists. I actually see it as a positive. People that can afford quality things don't like cheap as chips. When they hear about the horror stories, surgeries, rehabs, and the costs, I'm great value.

This is the era of constant stimulation. I've had this phone for 3 weeks, need a new one. That doesn't work at all in the fitness sense. Imagine trying to learn skills where they become perfect, unconscious, by changing every week. Relate it to learning anything. If you understand adaptation, it quickly becomes crystal clear why that approach is doomed. At least a lot of clients that can afford it, are really interested in what actually works, and in getting the biggest bang for their buck.

Then of course there's nutrition.

Good on the guys at the centre, I hope they power. Its a first for surfing.

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Blowin commented Saturday, 30 May 2015 at 6:00pm

Too much flexibility Uplift ?

You don't have to derail the debate by alluding to an extreme form of rubber man contortionist that no one is alluding to .

We're simply talking about yoga or a regular stretching routine.

This ain't going to compromise the structural integrity of your body.

How can you practice a new manoeuvre in the surf if your bodies inability to contort prevents you from even attempting the manoeuvre - it's a chicken and the egg premise.

Solution ? Gently improving your bodies range of motion to accept the new positions required by stretching on the land

Just because some runner couldn't touch his toes doesn't prove a single thing except that touching ones toes is not a prerequisite for running the 5000 metres.

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uplift commented Saturday, 30 May 2015 at 7:08pm

You maddog, you jabbering idiot blowjabber. Dim wit... fail. 0%. Come and see me so I can help you, with your jab, mad dog. Do some homework.

How did you say you earned your living?

Seinfield not showing. You'll see more episodes, the stories won't run out.

Why did you dodge blacks?

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Blowin commented Saturday, 30 May 2015 at 7:52pm

Jeez Lifty, is that how you respond to a reasoned disagreement ?

Is that all you've got ? In the field of your life's work no less ?

I've got nothing to gain by besmirching your reputation Lifty.

Your a professional , I'm just a simple chimney sweep trying to argue my opinion that I don't believe that stretching isn't beneficial.

I don't even stretch to any degree, it's forever on my self improvement to do list.

PS. What is it with you and Blacks ?

Do you really define yourself by surfing at a certain wave and disregard those that haven't surfed there ?

No offence mate , but it comes across as a bit insecure and totally opposed to the image you'd like to think it projects.

Have you surfed Pipe ? Tombies? Cloudbreak ? Scars ? Puerto ? Mavericks ?

I hereby decline to ever tell you whether I ever have or haven't surfed Blacks.

Therefore You'll have to present yourself on your own merits and not on that of some surf break that has no idea you exist.

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uplift commented Saturday, 30 May 2015 at 9:06pm

'Jeez Lifty, is that how you respond to a reasoned disagreement ?'

No, its how I repond to the opposite. You blowjabber. You ignore all the expert reasoned opinions.

'PS. What is it with you and Blacks ?'

I know you are shit scared of it.

'I'm just a simple chimney sweep trying to argue my opinion that I don't believe that stretching isn't beneficial.'

Thats obvious blowjabber, like your bullshit stories based on television.

'Scariest things about Blacks?

- Being earbashed by Uplift in the car park'

Are you serious, thats real life, don't remotely flatter yourself. You would have been like a pimple on a maggots arse. Who gives a fuck. You would have had to go in the water, and there you wouldn't have been any where near me, and you would have been quiet as a mouse.

How did you say you earn your living?

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memlasurf commented Saturday, 30 May 2015 at 9:27pm

I'd forgotten how obsessed uppy is. Wow the guy can yak.

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uplift commented Saturday, 30 May 2015 at 9:37pm

Yeh and surprise, surprise, here you are... again, now with some forgotten purpose in your life... its a pleasure!

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memlasurf commented Saturday, 30 May 2015 at 9:41pm

Calm down uppy just trying to get the feet on the ground. No need to get defensive. I enjoy your obsession just tends to get just a wee bit long winded. You need an editor.

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uplift commented Saturday, 30 May 2015 at 9:59pm

I know you do or you wouldn't read it memla. Maybe... nah, edited, it would lose its upliftingness.

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uplift commented Saturday, 30 May 2015 at 9:35pm

I'll humour you blowjabber, mad chihuahua that you are.

You jabber blowjabber:

'We're simply talking about yoga or a regular stretching routine.'

Get off your lazy maggot arse, stop slurping bintangs, watching tv and jabbering shit. And do some homework, if you really aim to find reason and truth. You bad boy, 'eavy bag smackin' reflex jabber, scone cracking, uncontrollable surfee bashin' and pulping bad boy shredda you... you a bad mofucka! Goooo blowjabber!!!

Surfing is explosive, at least grasp that instead of your jabber. Do your homework.

What did you say you do to earn your living?

'I do a series of yoga poses every morning for about 10-15 minutes.

Which means that by the end of every week, I’ve amassed over 75 minutes of yoga.

But I don’t really believe it improves my physical performance one bit.

So is yoga making you too slow and too stretchy?

Today, I’m going to give you my personal perspective on the great yoga debate, and whether yoga is good or bad for improving your physical performance – and I’m also going to give you the perspective of Tod Siegel, a 48 year mountain bike race who was kind enough to e-mail me his perspective after hearing what I thought about yoga.

So let’s jump right in – and of course, you can share your personal experience with yoga and pipe in on the yoga debate, my opinion or Tod’s opinion in the comments section below this article. I’d love to hear about your experience, and I’m sure others would too.

Yoga: Ben’s Take

Let’s start by looking at the muscle contractions you’re producing while exercising (swimming, biking, running, lifting, etc.). In these movements, force is produced not just from the muscle contracting, but also from a release of elastic energy that is stored in the muscle’s tendon.

Take running, for example.

When your foot strikes the ground, your ankle flexes backwards as your body absorbs the impact and your knee bends. When the ankle begins to extend for the toe to push off the ground, the energy stored in your Achilles tendon during the foot planting phase is released. This is called a “stretch shortening” cycle (SSC), and the tighter your tendons are, the more explosively they can release that stored energy during the SSC.

Here’s where yoga comes in, or more specifically, doesn’t come in.

One way to keep tendons tight is to not engage in repeated stretching workouts – which is a reason why any good sprinter, jumper, or athlete in any other power sport knows to be careful with too much flexibility work like yoga. Stiff tendons create big forces very fast; stretchy, flexible tendons don’t.

But it’s important that you not confuse stiffness with the inability to move through a range of motion. These same athletes certainly do perform “stretches” such as skips, bounds, hops, and swings to ensure that they are able to move their muscles through a range of motion similar to what they will experience during their sport – but not a range of motion significantly greater than that (which is typically what you’d be doing during yoga). The type of stretching I’m describing is often referred to as “dynamic stretching“.

I know what you’re wondering…what about inflexibility that causes injuries? Can’t being inflexible to the point where you are unable to move a joint through your desired range of motion cause an injury?


But data has shown that static stretching (like yoga) doesn’t reduce your risk of injury. So is this because static stretching doesn’t make you flexible; or is it because static stretching makes you flexible, but being more flexible doesn’t reduce your risk of injury?

Let’s see what research says:

A study that reviewed over 360 other studies was published in the March 2004 issue of Medicine & Science in Sports & Exercise. This meta-study concluded that there was no evidence that stretching before or after exercise prevents injury or muscle soreness. It also found that being more flexible doesn’t prevent injuries.

However, the study did find that static stretching does in fact improve flexibility. It just turns out that the flexibility isn’t as useful as you may have thought. As a matter of fact, there is even a possibility that increased flexibility may actually allow your joint to move into potentially more strenuous positions, resulting in risk of subsequent soft-tissue damage around that joint.

In fact, multiple research studies have shown that static stretching such as yoga, in which you go into a stretching position and hold it for 5, 10 or 20 seconds, can actually inhibit the amount of force that a muscle can produce and limit your physical performance in any jumping, running or explosive movement activity you may be doing after that stretching session.

And further data has shown that static stretching doesn’t even reduce your risk of injury, which used to be one of the primary reasons that you may have been led to believe you should do static stretching before exercise – or a daily yoga routine!'

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blindboy commented Sunday, 31 May 2015 at 12:35pm

Shifting the discussion slightly, I was thinking about the overall role of training for surfing. It seems to me that very few people's surfing is likely to be directly improved by any kind of fitness program unless they have a clearly identified weakness. To make any significant improvement most of us need more time in quality waves as this is the only way to really acquire surfing skill. This applies at any age. The role of training then is to give us the maximum opportunity to develop when the chance comes along. You will almost certainly benefit more from that surf trip if you put in the hours beforehand to maximise your fitness.

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Gordon commented Sunday, 31 May 2015 at 2:15pm

Mike fFrampton is a excellent trainer. As you get older injuries seem to take longer to heal. Gaining body strength is one way to avoid injuries . Mike can help with this. If Australian surfing is to remain on top we need agility ,strength and flexibility in our young surfers..
The feedback that Matt can give you from video analysis + a fitness regime to match from Mike will give you a wholistic approach to your surfing. No doubt the groms that are coming to the program have improved exponentially and have an edge on their peers.
Keep surfing Gordon.


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uplift commented Sunday, 31 May 2015 at 3:04pm

Well, I've been lucky enough to be in that exact situation blinder. When I met the toddler, he'd rolled up here, having spent plenty of time in Indo and Hawaii, and was about to head back to newy for double knee surgery. Which the 'experts' had advised him was the only solution, after all the attempts at rectifying them. He had been here for a few months, and we had heaps of surfs together, had spoken a bit. Anyone that knows him knows he's not shy, very sure of himself in and out of the water, so not all the surfs were super friendly. I used to love stirring him. But we spoke enough for it to come out about his knees, and I just told him he had skinny legs, piss weak glutes and back, so not surprising. And that surgery would just be like painting over rust. Compared to most surfers, he was a brick shithouse, around 6'5" heavily muscled upper body, classic surfer legs etc though. Anyway, I was around mid forties then, and he'd obviously seen enough to consider what I was saying.

We then embarked on a training program to avoid surgery, and beef him up, especially legs, glutes back, but upper body as well. His prior regime was classic stretching, pistol squats, classic balancing acts, which equalled surgery, no legs, glutes back. But even then, his rep was pretty good, in waves of consequence, and he surfed with way more flair and power than most. Really fast, full on attacking style, big deep pits. As I said previously he featured in that Gland thing, Victor Lopez wrote a glowing report on him re pipe/hawaii, for a wettie thing we did, and Bill Morris thought pretty highly of him, some awesome shots, in bone crunching waves.

His program was based around deadlifts, squats, calf raises, chins, rows, dips, benches hanging knee raises. Later lunges. Some hyperextensions. Naturally the exercises had to be tailored to address the knees, but once they became much better/stronger (he never did have those surgeries) the form changed to accomodate that. Until he eventually could do full range, extremely strict form, squats, deadlifts, lunges, etc. I prefer a style that emphasises range of motion over leverage, as we trained for growth/fitness not to compete lifting weight. His nutrition changed dramatically too. Our days for several years consisted of surfing, training, talking about surfing, boards, getting new boards, recovery, nutrition. In bullshit waves. We pretty much surfed daily, in the best waves the whole region has to offer. We trained when I felt he was recovered enough to train.

He built up heaps, and for once, because of his previous leg situation, said he felt bullet proof. And his surfing got ridiculously good, and powerfull. So much so, that he felt there was nothing that he couldn't go. Then, he took the horrific bomb from hell one night, an unmakable triple up lumpy, raw beast (newy icon homer witnessed that one), and away he went to hospital. Smashed, pissing blood. They thought he'd broken his hips and back. Just fractures and radical tearing. Crutches... forget surfing.

He trusted me enough to stay and rehab there. So we did. Came back better than ever. And pissed. The 'locals had been playing the usual games, plenty of jealosy and shit, I was 'gonna get ffaaarkked up too', so fucking funny all that shit. I don't care, always treat visitors with respect, if they show it. If not, no problemo. So he had something to prove. The old 'yeh, cant just charge that hard without paying was the 'wordy'.' Could tell some good ones there along those lines. Anyway he had a point to prove. And he did. It was a good era, yazzie and the newies were around, 'the kid', some sick surfing. Toddler ruled though. I've seen everyone, major legends surf it, Carrol, McCabe, Abberton. Toddlers got 1st stitched up. Too much attack and power. Truly wanting to push it, in the heaviest situations. And succeeeding. Obviously plenty ripped. Pete, camslessless, squwark archer, Mick. Bordo. Seadog. I reckon beadster 'the kid', Gaully, or One tooth Carl are the next placings though.

First surf was phantoming, robo waves. He paddled out first wave phantom bomb. 'He's a faarkin idoit, he'll get killed, serves 'im right!' Kaboom, spit, there's toddler, down the end, over the top. Silence of the lambs. His surfing was according to him, easily his best ever around 6 months later. Then he got the best pit he's ever had, according to him. A sick fucking monster of a thing that made him look like a real ant. The heaviest thing imaginable. Wrote him off for sure. If it was in a surf movie, it would steal the show.

So, thats my actual experience with the scenario that you describe blinder. I've had similar things along the same lines, so I have confidence in that style of training. I helped a guy in Angourie when I was in ballina, that was told no more surfing, had to give up work, no income, crippled, fucked. He still surfs, went back to work.

As i touched on, soreness, juggling training and performance, shit, big deal, athletes from many codes have been dealing with that, at the elitest levels as well, for years and years and years. No biggie there. Toddler did fine. Its not a picnic, the waves we wanted to surf, and did, day after day.

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grog-an commented Sunday, 31 May 2015 at 4:44pm

wow... that's amasing!! your surfers training centre would be heaps better that Matt's!! But I see you still don't want to give away that other secret "technique" you use on the "Toddler".


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uplift commented Sunday, 31 May 2015 at 7:40pm

Nah, as usual, you missed the point again grogesless... try another snort. Again. But in the situation blinder described, getting stronger, and being able to properly test the training results regularly, in real surf, highlighted that proper strength training and extra muscle didn't hinder toddler at all, but definitely enhanced his surfing. And he didn't need surgery as a result of the same.

Remember when you came to the gym grogesy, nostrils flared, dripping, ready to do shit... hahahahahahahahahahahahahhahahahahahahahahahahahahahahahahahahahahahahahahahahahahahahahahahahahahahahahahahahahahahahahahahahahahahahahahahahahahahahahahahahahahahahahahahahahahahahahahahahahahahahahahahahahahahahahahahahahahahahahahahahahahahahahahahahahahahahahahahahahahahahahahahahahahahahahahahahahahahahahahahahahaha!!!!!!!!!!!!!!!!!!!!!

Excuse me, but that WAS fuck'n funny, even funnier than when you 'surfed'!!!! And that takes some beating!!! Oh the joy!!!

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grog-an commented Sunday, 31 May 2015 at 8:07pm

If only you had a clue......


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uplift commented Sunday, 31 May 2015 at 8:34pm

Oh no... oh dear, ooooooo my goodness, yipeys, cripeys, cheepers, you mean after all these years, and years and years and years and years (did I say years) you're really, really, truly, really gonna get me... finally, really, truly, finally...


Please, so fuck'n funny, please, enough gogesy, great ab workout though! Have another snort grogesy... again!!! You funny little fucker you!!!

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grog-an commented Monday, 1 Jun 2015 at 8:31pm

Are you ok?


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uplift commented Tuesday, 2 Jun 2015 at 1:58pm

Abs are a bit sore, please spare me grogesy! I don't actually blame you grogesy. Hey remember that basketball game... yes you do, you fuckin remember! When the surfees, the mighty blue moons, took on Lifty. The whole fuckin peninsula came, the times, the sentinal. Lit up the outback! Remember that! The fuckin stories aye! Ex sydney, ex adelaide ex melbourne, champeen 'thletes, footy stars, basketball guns, faaarkin 'eavy bag jabbers, wood choppers, champeen snow boarders, surf stars, you name it, the moons were it!!! You were in there grogesy, ya fuckin ledge! Lifty and 4 little school kids to make up the number, against the might moons. Oh fucking dear. Immortalised in print forever. Worse though etched permanently in that white squalled, grogesy brain pulsating feebly at the stark reality. It weren't the faaarkin net, aye grogesy! Weren't farkkin swillnut world! Seventy fucking nine, yes, seventy fucking nine, seven/nine, 79... 79 to... to... to... ( remember, yes you do grogesy, 'thletes, footy stars, basketball guns, faaarkin 'eavy bag jabbers, wood choppers, champeen snow boarders, surf stars, immortalised in print) to... to...

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uplift commented Tuesday, 2 Jun 2015 at 1:56pm

... to fucking1. One. Yes, thats not a fucking misprint, 79, seventy fucking nine, to fucking... 1. Thats the real world eh grogesy! I don't blame ya, but it was a while ago, let it go son! You fucking ludicrous loser! Seventy fucking nine, to fucking one. And the surf was pumping next day. Oh, the fucking joy! A pack of beat up losers with fucking spalding stamped all over their heads... in full view of the tourists too. You still got that stamp, on ya forehead, haven't ya grogesy!

Have another snort grogesy! And another one for good measure!

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grog-an commented Tuesday, 2 Jun 2015 at 8:23pm

Whoa.. Slow down there old fella, you'll give yourself an aneurysm!
Sounds like wordy has stitched you up once again! Either that or you're suffering paranoid delusions.


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uplift commented Tuesday, 2 Jun 2015 at 8:36pm

Spalding. Good, you had a snort grogesy... seventy fucking nine to fucking one! You just stay hidden. Spalding, no more fibs ledge! Have another snort grogesy!

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uplift commented Thursday, 4 Jun 2015 at 1:01pm

Reasoned fitness professionals, such as swillnut Blowjabber, and other club swillnutters, have probably read this sort of thing many times. It is a long studied subject, and highlights the importance of understanding how to properly use so called, 'specific' training. Care also needs to be taken with the also long studied and easily misunderstood, 'functional training', and as already highlighted, 'flexibility', 'stretching' (including yoga etc), again long studied subjects... less the result literally be a flat tire, a blowout so to speak.

Just sayin'.

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truebluebasher commented Friday, 27 Jul 2018 at 6:12pm

HPC Mach II @ Casuarina / Promo Video on Qld 9 NEWS (On Now) See also 9 Gold Coast News.
Australian Adaptive Surf Titles also held nearby at Cabarita recently. re: Tweed Daily News

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truebluebasher commented Tuesday, 2 Jun 2020 at 10:42am

Endless promos of Oz High Performance Centre.

Q: Has anyone here either visited here or know of surfer that has trained here?

The more they show of this set up, the more it appears as a Closed Shop... Anyone?

2012- $4m (Feds $2m + $1.2m CP freehold.
(Accom 24 + Auditorium/Testing/Treatments/Offices)

2015 - $300,00 Skate Centre (No Comp/s?) + $30/hr but Bookings log out ?

2018 - (Upgrade) Fed Govt $7m + NSW Govt $3m
12 Dec 2018 (Accom 42) Air B'n'B rent $139 twin + (No HPC requirement)

U/G [P]/Gym/Tramp/Climb/Mess hall/Office suites/Auditorium/Couching-Treatment

Surf Lessons Cost (Half Day 1 surfer $360 or (Same price share up to 4 @ $90 each)
Surf Video lounge (min 10 x $60 a head or $600 )

HPC : $999 each for 4 nights /5 day pack
Includes : 5 x 3hr +2hr hr/day (2 x surf Travel time) + breaky/Lunch + Yoga/Skate/gym.

Cheat : $730 > each HPC b'n'b ~ 4 nights / 5 day pack (4 Pack - block books price)
Includes : 5 x 4 hr/day (1 x surf Travel time) + Skate / Pool / Gym - optional extras

With one planned for each state, was wondering if surfers actually see value in them?
The concept seems right & economy option is tricky but doable.
Can rework the alt add on mix Vidz / Skate / Gym / Yoga / Rock Climbing / Pool.

With one planned in each state as such, you'd expect more interest in HPC.
Unless tbb is missing something...HPC seems to be the very last place surfers go!
Famous Boards / Closed Shop awards & ceremony + Pro boot camp...Is that it?

Not really expecting much reply other than what we've read here...(Pretty slow!)
Perhaps tbb will report back in another 2 years on HPC...