You’re reading this because you want to improve your surf fitness training. Here’s some higher level, focused, efficiently applied “surf training exercises”, that can dramatically improve your flexibility, mobility, joint health, endurance, strength, and power output.
Major Movements that are Essential to Surfing Fitness Training
This post covers exercise order, which is critical to well designed surfing fitness programs.
Major Lifts
- KB Swings (bend pattern)
- Front Squats
- Jumps (could be a squat or lunge pattern)
- Lunges
- Bulgarian Split Squat (single leg exercise, so it’s a lunge variation)
- Cable Chops (rotation)
- 1 Arm Cable Pull (pull pattern, and rotational pattern)
- 1 Arm Cable Push (push pattern, and rotational pattern)
- Pushup (push pattern)
- Chin Up / Pullup (pull pattern)
- Suspension Strap Horizontal Pull (pull pattern)
- Landmine Presses or Bottoms Up Kettlebell Press (push pattern)
- Bent Rows, Barbell, Dumbbell (Bend Pattern)
- 1 Arm Bent Dumbbell Row (Bend Pattern and Rotational pattern)
- Deadlift (Bend Pattern)
- Single Leg Deadlift (Bend Pattern, and Single Leg Pattern)
For Upper Intermediate to Advanced Surfer
These surfers are already super skilled. The key is to help them move their body joints really well. This means doing exercises to improve flexibility and gradually practicing dynamic movements. It makes their joints strong and durable, especially for extreme moves.
For Intermediate Surfer
A full range of movement can actually make your joints more flexible. For example, doing goblet squats or front squats in the right way helps your spine, hips, and ankles move better, while also making you stronger.
A good protocol would be something like this:
- Low-Level Cardio (aerobic level) for 30minutes 2 times/week.
- Mobility Work for 15 minutes of 3-5 times/week
- 2 Strength Sessions/week, with at least one session having a focus on upper body work capacity