Paddlewoo Returns!

Paddlewoo Returns!

You can subscribe to the podcast on Stitcher or iTunes.

I am stoked to announce that the Paddlewoo Podcast has returned!  And there’s going to be some changes coming…  In this episode I’m joined by Chase Kosterlitz – we’re catching up on my last trip to Costa Rica and we discuss Blue Zone, which Chase is now leading, what he’s learned coaching, the J stroke, and the future of the Paddlewoo podcast.

We’ll be releasing a few episodes every month.  I will be continuing to explore surfing, learning and with the addition of board design and construction, and Chase will focus on racing and the lifestyle of SUP.

For more info on Blue Zone Sup check out our website here, and to check out the Barra shape from Portal Surf Designs click here.

Stay tuned for a great year!

Getting Technical with JP’s Shaper Werner Gnigler

Getting Technical with JP’s Shaper Werner Gnigler

Last week I headed down to Grand Bahama with the family (we were forced to leave the United States to renew our international health care), and it just so happened that the Pryde Group dealer meeting was going on at Taino Beach.  Now, this wasn’t exactly a coincidence, Garry Menk, head of Pryde Group Americas, is a good friend and when I told him we had to leave the US, he invited us to come down, check out the new 2018 gear, learn to kite and sit down with Werner Gnigler the shaper for JP.

Werner’s roots are from windsurfing, first a competitor at the highest level, then shaper and designer.  As JP moved into standup, Werner took the best of windsurfing design and tech and applied those elements to his paddle surf boards.  Working with the likes of Keahi de Aboitiz (podcast here), Werner has refined his SUP designs to be some of the best in the sport.  The new JP 7.6 x 27 is an incredible board.

On the show we get very technical about his shapes, board technologies, fin setups and innovation process.  This is definitely a show for the paddle surfing nerds, and one you could listen to a couple times…  Enjoy


Colin McPhillips comes back for a BIG Announcement!  We talk how to get out in big beach breaks and Best Videos

Colin McPhillips comes back for a BIG Announcement! We talk how to get out in big beach breaks and Best Videos

Episode 6 of the podcast features our first returning guest, Colin McPhillips.  After Colin’s first episode aired I received a number of emails asking for Colin to come back on and go deeper into technical aspects of paddle enhanced surfing.  I asked, he agreed, and Episode 6 is now live…

On the show Colin and I discuss our favorite SUP surfing videos (most linked to in the show notes below), how to get out at beach breaks on bigger days and our vocabulary/terminology….  Do we need our own vernacular?

The third point is something I want folks to start thinking about…  We have a sport that is 80% similar to surfing, but because we use a paddle the maneuvers do not correlate 100%.  Currently, we are trying to fit surfing terminology on top of paddle enhanced surfing, and it doesn’t fit.  Moving forward, how should we define our sport?  Without defined maneuvers it is hard to have technical discussions about progression.  Just a thought.

Of note from the episode is the announcement of PaddleWoo’s Pro-Am Video Contest, with Media Partner Standup Journal!  PaddleWoo is hosting a Video Contest with a Guaranteed $3,000 cash purse and the top Amateur spot wins a free week here in Costa Rica, daily pro video sessions and local knowledge…  everything except airfare.  (full details on the contest will be available very soon)

Listen and Enjoy!




Show Notes

  • 0:45 – Welcome to the show!  Colin McPhillips is here to discuss technical ways to get out in bigger surf.
  • 1:30 – Big Announcement Teaser!
  • 1:50 – Inclusion of Mo Freitas (possible future guest???)
  • 2:30 – Erik and Colin Talk Videos, what videos pop out?
  • 3:05 – Stand Up Paddle Move (Laird, Kalama, McPhillips) –
  • 4:30 – Kai Lenny’s SUP Movie –
  • 5:20 – Power rail surfing vs. flicky turns (do boards define how you surf?) – are we limited by design?
  • 6:30 – Keahi de Aboitiz – 7.4 JP, small beach break –
  • 7:40 – Keahi in Indo Part 1 –
  • 8:10 – Is Keahi riding the production 7.4 in those videos?  Erik bets no, looks thinner with less rocker
  • 8:50 – How does he get those barrels without slipping in the barrel? What fins?  (gotta get Keahi on the show!)
  • 9:30 – Colin educates us on side slipping in barrels on bigger boards.
  • 10:10 – Erik talks setting up barrels and waves way ahead of time on a SUP
  • 11:00 – If you’re not putting yourself in the right place before you take off on the wave, you’re already behind the 8 Ball
  • 13:20 – Kai Lenny Air Reverse Video –
  • 14:00 – Caio Vaz’s huge air in the wave pool
  • 14:30 – Caio and Ian Vaz Nias –, VazBrothers Youtube Channel
  • 17:30 – Are there surfing riding very low volume ratios who are tall?  Sean and Mo are both about 5.10. – Colin says Mo’s skills are unreal for paddling
  • 19:00 – PaddleWoo’s BIG ANNOUNCEMENT!!!!  The PaddleWoo Video Contest.  Prizes for both Pro and Amateurs.  $3,000 Cash Prize overall, and Top Amateur Prize is a free week in Costa Rica (excluding airfare)
  • 21:00 – Colin calls out Fisher and Kieren Grant, wants to see their videos
  • 21:40 – Little McPhillips entry???  Will they make Colin film?
  • 22:15 – Colin says the week in CR is worth more than the top cash prize.
  • 23:00 – Videos have to be original and fresh.  You need to have music rights.
  • 24:20 – Surfing caliber is more important than production value
  • 25:00 – Colin McPhillips agrees to be a judge live on the show
  • 26:00 – Colin calls out Poenaiki Raioha
  • 27:15 – Conversation gets technical on getting out in big surf at a beach break
  • 28:00 – Colin’s favorite move is to shoot the board over the whitewater, it doesn’t work for Erik. Colin explains why…  mostly timing
  • 30:30 – When you let your board just go you run the risk of breaking boards
  • 31:00 – Colin and Erik both use 6 foot leashes.  Colin uses On a Mission 6ft. comp leashes.  Erik swears by Ocean and Earth Premium 6ft.
  • 33:00 – In Cali, at home, Colin doesn’t wear a leash too much
  • 33:30 – Colin explains that it makes him a better surfer to surf without a leash, the challenge sharpens the skills
  • 34:40 – Tactic – longboard move of sitting down with the nose up and letting the foam hit the board and pop over.  Only works on bigger boards
  • 35:30 – If you do get caught right by the lip, just try to get your board out of the impact area.
  • 36:40 – Get your board parallel to the lip so if it does get hit by the lip it is on a stronger axis
  • 37:20 – Standing duck dives… more of a novelty, they get you super worked if done wrong
  • 39:00 – Tactics for swimming with your paddle
  • 40:00 – Where do you hold your paddle when paddling prone
  • 42:40 – Do you use your paddle when your underwater getting destroyed?  Can it be helpful?
  • 44:00 – Erik tells a story about almost knocking his head off
  • 44:30 – It’s surprising how easy it is to hold a paddle underwater in turbulence
  • 45:00 – Pushing off the bottom with your paddle when you’re getting held down
  • 46:00 – Last topic of the episode – Vocabulary/Terminology for Paddle Enhanced Surfing
  • 49:40 – Backside vs. Frontside, Colin calls out Giorgio Gomez for the video contest, says he has incredible backside game
  • 51:15 – Starboard’s better backside???  Because of weight?
  • 51:40 – Colin really likes light boards.
  • 52:40 – Erik says he’s confused about what board to ride next weekend in the contest here, Colin says bring 3 and pick one and go with it…
  • 54:00 – Colin love Boca Barranca, Fiesta Hotel
  • 56:00 – Colin bought a jet ski back in the day just for point breaks, Erik’s wife is against Erik getting one
  • 57:40 – Colin gets so stoked talking about surfing that he has to go out there and surf… Last thoughts from Colin are go get some incredible footage for the contest!
Eric Goodman – Kelly Slater and Dane Reynolds listen to him… You should too

Eric Goodman – Kelly Slater and Dane Reynolds listen to him… You should too

Eric Goodman is the inventor of Foundation Training. I met Eric in 2010 when he was traveling in Costa Rica with a mutual friend, we surfed, hit it off and then he changed my life… literally. I have a bad back; between 2006 and 2010 I had consistent pain and some numbness in my feet. I thought I was headed for spinal fusion, I had actually made a trip to the states to interview doctors, and then I met Eric.

Through his Foundation Training exercises and philosophy I retaught my body how to move correctly. After four months of diligent training I was asymptomatic. This is a BIG deal for anyone with back issues, but it goes way beyond that…

Now I use Foundation to to supplement rigorous physical training so I can surf 100% while staying injury free.

This is an episode to pay attention to… there are a lot of lessons and I’m sure something will apply to you. In producing the show I have listened to it now 3 times and each time I pulled out some new fact. The show notes will have links to Foundation Training, videos of the Foundation exercises, and the Kettle bell exercises we discuss.



Thank you guys so much for positive feedback from the show… I just did free pdf guide, “how to do man hacks”, head over to and sign up for the newsletter and I’ll send you that guide. Hint, its all in the paddle.

This episode is brought to you by Blue Zone SUP,, we just released dates for July, I know it’s late, but Oscar just a baby last week, congrats brother!!! and Rich is nursing an injury, and the CR sup contest schedule was just finalized, and I didn’t want a camp to conflict as Oscar and I are both doing the circuit. July 6th and 18th are the start dates. Email me at for more information.


Foundation’s Youtube Page –

Eric’s talk at TEDx –

Eric Training with Johnny Gannon (Taj and Joel’s trainer) –

Prone Decompression video –

StrongFirst Kettle Bell exercises –

Show Notes

0:15 – Eric Goodman has trained Kelly Slater, Dane Reynolds, Lakey Peterson and the championship Laker’s team
1:57 – Thanks for the positive feedback, get your Man Hack guide by subscribing
2:30 – Blue Zone Sup camp dates, July 6-12th and 19th-26th
3:10 – Thanks for being here Eric Goodman
3:30 – Eric explains Foundation Training, isometric and dynamic postures, body should be strong against itself
4:20 – How Eric started training pro surfers. Lakey Peterson was the first. Dr. Tim Brown is Eric’s friend
5:20 – Surfers shared it amongst themselves, Johnny Gannon (Taj’s trainer) is a certified trainer
6:05 – Why is Foundation Training important to surfers?
6:40 – Erik explains how he and Eric Goodman know each other, and how Goodman helped Antonson
7:20 – Prone paddling hyperextends back and neck
7:45 – Prone decompression – – lengthens neck, counters constricting nature of extension
8:50 – What problems occur from compression? back pain and decrease in organ function from nerve problems
10:10 – Standup Paddling counters prone paddling issues if done correctly
10:45 – Correct Paddling technique, hips and shoulders pull away from each other on reach of paddle, should use hamstrings and gluts, bigger, stronger muscles.
12:00 – Muscles do one thing, they pull, if you want to get really efficient in a movement, learn how to get as many muscles as possible pulling. Remember, the strongest muscles in your body are oriented around your pelvis, the core of your body is above and below your pelvis, this is where most movement comes from.
13:45 – Pretty muscles vs. Strong Muscles – big is your enemy, big muscles limit you
14:25 – If your muscles are really big and heavy it is going to suck to do most movements
14:40 – How can we get stronger without gaining mass?
15:30 – Eric talks Cross Fit (
16:05 – If you want to do high intensity weight training, you need to counter that with intense stretching
16:30 – When you surf, you want to have long muscles, opposite of bench press, curls, ect…
17:20 – Better way to get really strong is to combine body weight movements with breathing exercises (decompression breathing)
18:00 – Foundation is one way to get stronger, yoga is a great tool, better for men than women, goal is strong and flexible
18:30 – Indo board, balance tools.
18:50 – Balance is the process of your muscles learning to react before your brain is telling them to react
19:20 – Postural exercises are the most important component of strength in the human body
20:00 – Best exercises to stay injury free for surfing, Eric challenges everyone to spend one week doing prone decompression
20:40 – Founder (note from host… I do this exercise EVERY day)
21:10 – Basic planking, stomach should fail first, 8 point plank
22:00 – Very slow pullups and pushup, using whole body, Pushup video
22:45 – Kettle bells, Turkish Getups, Goblet Squats, Swings
23:20 – Kettlebelling as a new word, Kettlebells are best resistance training you can do
24:20 – If you do kettle bell swing correctly, it will make your whole body strong
24:50 – Certifications and degrees don’t mean that someone gets it
25:20 – Turkish getup is an incredible exercise (My personal favorite)
25:50 – Erik Antonson does kettle bell training 3 times per week.
26:30 – People think strength only responds to resistance, this is wrong
27:00 – More hormone response from weight
27:20 – Does SUP surfing change your balance perspective? BOSU/Indo boards?
28:50 – More balance equals more neural pathways, which is good for SUP
29:30 – SUP surfing helps shortboarding, reflexive mind
30:00 – As the body is challenged it gets better
31:00 – Eric talks training with Laird Hamilton, he got the invite through Gabby Reese, who is a fan of Foundation Training
31:30 – Laird can hold his breath for a long time, they jump in ice baths
32:00 – Laid understands how the body works and is the best athlete that Eric has worked with (this includes pros and olympians)
32:25 – Laird Hamilton trains his stress response, has a following of folks who want to train with him
33:00 – Eric helps Laird at times when he asks for it
33:20 – Takeaways from training with Laird, more Apnea training under stress, 12 foot pool training with weights
34:00 – Doing crazy stuff to teach your body to relax
34:20 – No body come close to Laird in training
34:50 – Any interesting exercises Laird is doing? one-legged patient exercises, go slow to be strong
35:40 – What can we focus on, takeaway from the show? How we lift up our heads. Most folks try to look up with the muscles in the back of the neck. Look up from your chest, not hyperextending the spine. Lift your head with more muscles.
37:20 – Best muscles to train for explosive surfing? Core, which is any muscle that connects to the pelvis
38:30 – You have to master body weight before moving on to weight
38:50 – Least training you need out of the water to stay healthy, 5-15 minutes per day
39:30 – Can you train everyday? When to take days off?
40:15 – It is silly to always try to get stronger, need to push then relax, stay stronger, recover more
40:50 – Tangible application of rest and training
41:15 – If you are always physical, you need to get in recovery time, naps, massage, ect…
41:40 – If all you do is surf, you need to add a routine, it will catch up to you
42:05 – Foam rolling, Eric isn’t a huge fan, he likes Erik’s application, a few minutes to warm up
42:40 – As you go further down the limb, the less pressure you can apply before you get tissue damage
43:15 – Roll gluts and IT bands for a few minutes for a week and see how you feel
44:50 – Eric talks putting foam rolling in his first book against his better judgement
45:20 – New book on philosophy of movement coming out next year
45:40 – Karen Rinaldi, great mutual friend, is Eric’s publisher, We love you Karen
46:20 – Erik puts Eric on the spot to do a video podcast when he’s here in Nosara in November
47:00 – Eric’s closing thoughts.. he loves teaching people, go learn Foundation Training

Justin Holland – Passionate Positivity with a side of Froth

Justin Holland – Passionate Positivity with a side of Froth


Show Notes:

  • 1:00 – email Erik at with feedback and suggestions for the show
  • 2:01 – Justin talks shortboarding jr. ranks in Australia  w/ Taj, Parko, Mick
  • 3:30 – Justin now SUPs 80%, shortboards 20%
  • 4:45 – First SUP surf in Australia, Jamie Mitchell endorsed SUP
  • 5:30 – Justin’s progression of boards from huge NSP to 7.4 Starboards
  • 6:40 – Stiff shaft paddles
  • 7:00 – Justin weighs in at 150lbs, 55kgs, doesn’t watch his weight
  • 7:45 – Weight is your friend in bigger surf, talks big Sunset at the first event of the year
  • 9:30 – How long has Justin been on the tour?
  • 10:00 – Tour improvements, webcasting difficulties in France
  • 12:00 – Justin is frothing checking the surf at Tahiti
  • 13:05 – Justin talks his first event on the world tour, surfed through trials to make main event
  • 14:50 – Backside barrel techniques on SUPs,  Erik admits he is terrible at it
  • 15:30 – Quiksilver floatation in heavy waves, pig-dog style
  • 17:30 – Naked feeling when you hold the paddle in one hand
  • 19:00 – Clear vs. dirty water for fear factor
  • 19:30 – What boards Justin is bringing to Tahiti, 7.4 Starboard is the go-to board in most conditions
  • 21:50 – Fin setups, Justin is a thruster guy, rides for FCS, which fins he’s riding
  • 23:30 – Frontside vs. backside surfing on Quads
  • 24:10 – Starboard design process, Sean Poynter, Connor Baxter, Izzy Gomez…
  • 26:10 – Longboard finbox that Starboards come with
  • 28:40 – FCS news, click in back fin for longboard finbox
  • 30:20 – Tough to find Starboards in the states
  • 30:50 – Justin talks his first ride on a Starboard and crashing it on a reef without much damage
  • 33:10 – Justin talks who inspires him on the SUP tour, style and why (Kai Lenny, Caio Vaz, Mo Freitas, Sean Poynter, Zane, Kai Bates, Giorgio Gomez)
  • 36:40 – Kids in Australia into SUP?
  • 38:50 – Justin surfs Snapper on his SUP w/ Tom Carroll, tactics in busy lineup
  • 41:30 – Squat position, the “tear your crotch to pieces” tactic
  • 42:40 – Erik talks his 2 to 1 strategy for surfing busy lineups
  • 43:08 – Power surfing on SUPs, Paddle leverage, turn harder on SUP
  • 44:30 – Justin emulates Tom Carroll, Tom Curren, Taylor Knox on his SUP
  • 45:20 – Where does Justin cut his paddles, 1 inch taller than himself
  • 47:00 – Justin is the paddle destroyer
  • 48:50 – Hurley High Performance Center, Justin is the strongest pound-for-pound athlete in there
  • 51:45 – To train for Tahiti, Justin did 5 back-to-back heats
  • 53:00 – The board room at the Hurley HPC is EPIC
  • 53:50 – Bede made the final in Brazil on WSL, trains at HPC, it is paying off
  • 54:40 – Time shortboard vs. SUP, big waves on shortboards.
  • 56:15 – Are shortboarding and SUP surfing complementary?
  • 59:25 – Justin’s best SUP session, great story of Sunset, Jaws, Kai Lenny, Jamie Mitchell
  • 64:00 – The wrap-up – Justin was an epic guest, hope you enjoyed it!