| Program: Jacko // Technique 09 October 2009 By: Paul Jackson Location: Currumbin Creek Paul Jackson from Currumbin is one of Australia's best SUP surfers and race paddlers. The man is a machine. Small in stature, big on power. Don't ever go paddling with him unless you are prepared to be humbled by his speed, balance and stamina. You only need to look at him without a shirt on (which seems to happen a lot) to see that Jacko really looks after his body. He is currently working towards the 2010 Molokai Channel race and was kind enough to share his weekly training regime with us.  Day 1 Early Morning - I start with a 15 minute warm up paddle, then a circuit with paddle sprints and soft sand running. The sprint paddles are only 500 metres long but high intensity. The soft sand runs consists of a five lap circuit of 400 metres each - all high intensity with no rest. I finish off with a 15 minute cool down paddle. Afternoon - I finish work and head straight into an eight kilometre paddle up the creek on flat water. Powering along at about 80% exertion, this takes me about an hour. Day 2 Early Morning - An eight kilometre run around one of our beautiful headlands at close to sprint pace. On the hilly parts, I do 20 seconds fast and then 10 seconds slow. Afternoon - If the wind is blowing then a downwinder is the go. Depending on the wind direction I'll do between 15-25 kilometres at full race pace. If there is no wind then I'll try and get in the pool for a one or two kilometre swim. Day 3 Early Morning - Similar to Day 1 but I'll do a lot more short sprints up a sand hill. The paddle will still be 500 metres but in between paddles there will be ten hill climb sprints. I'll do this about four times and then finish off with a two kilometre paddle sprint. Afternoon - Once again if the wind is blowing then I'll head out for a downwind paddle. If the wind isn't strong enough, then I'll do an eight kilometre creek paddle. Day 4 Early Morning - Rest. Afternoon - Weight training with mainly an upper body focus - lats, triceps, chest, abs. Day 5 Early Morning - Ocean training which involves body surfing, breath holding (underwater rock running) and a lot of ins and outs through the surf with short runs in between. Evening - Yoga. Day 6 This is a mixed day depending on conditions but usually involves a bit of a mix of all the stuff through the week. I'll try to do something for just over a hour. Day 7 Rest day. Note: If there are good waves at any time throughout the week, I try to go SUPing for as long as possible.         | |
