How To Create and Implement Your Own Surf Training Program and Workout
Creating your own surf training program can be tricky. We have had a lot of emails sent to us here at surftrainingfactory.com addressing a very serious question that we think should be discussed. A lot of people ask us “you have a lot of different information, lots of videos, exercises, and so on, but how could I build a surf training program by myself with great workouts?”
So, we wanted to answer that question today and address that subject of designing your own surf training program so that you can have some great results. The goal of a good surf training workout and program is to build a full body endurance and explosive movement that mimic surfing. All of that so you can have a great surfer body, catch a lot more waves, and just have more fun in the water!
Surf Training Program- Movement Goals
Before you start any training, you need to figure out what are the goals that you are trying to achieve with surf training. Is it paddle stronger? Having more power for turns? Win competitions? What is it that you want to achieve? But you also have to think about the skills that surfing requires and which one are you training to improve? We could talk about just this for hours, but in summary for surfing you need to be explosive, you need to have great single leg strength and balance, you need a very strong core, and of course some great endurance. Honestly, there are so many more, but these are the main ones we will talk about today.
Order of workout
To really benefit from your surf training program and surf workouts, you need to get all of your exercises in order and not mess it up. This subject is often overlooked and shouldn’t be because it can put you at risks of injury and prevents you from benefiting of your workouts not as much as you should. Really fast, to keep this simple; you want to do all of the difficult exercises at the beginning of your workouts while you still have some energy. Another good one to know is that you want to train power, before strength. Strength should be trained before endurance exercises. For example, you would do leg workouts at the beginning of your workout since they are usually harder to do and demand more from your nervous system. On the opposite you want to train core at the end of your workout, because you don’t want to fatigue all of the big muscles to keep you stable before a powerful exercise.
You could injure yourself very easily if you do not implement that. But as of right now, let’s keep it fairly simple.
Explosive or Power
When we surf, we all want that huge turn with lots of spray or even a beautiful power carves and heavy and sharp bottom turns. All of these are great, and they need lots of power behind it. In that case, you need to train your body to be very explosive and powerful at the same time.
Here are a couple exercises that will help you with that:
Kettlebell Swings Box jumps Olympic Lifts Fast Deadlifts Uphill Sprints Jump squats
All of the movements listed above train your body to produce a big amount of force in a short period of time, and that’s what power is described as. Explosive strong movements are exactly what surfing is all about and what your exercises should be like for surfing.
Remember these explosive exercises would be done at the beginning of your workout so that your muscles are not tired and ready to produce all of the necessary force. You DO NOT want to do some great workouts with your joint stabilizing muscles and then do a lot of power training; that increases the chances of injuries.
Single Leg Workouts
What is great about single leg workouts is that it increases your balance, decreases injuries, and core integration. They are AMAZING moves for us as surfers.
Here are some single leg exercises you can start doing:
Single leg deadlifts Bulgarian split squats box step ups lunge variations single leg squats
Exercises like this are a necessity for surf training workouts and programs. They are way too beneficial for us as surfers to not use them. As we talked about earlier, you would do these exercises towards the beginning or your workout, since they demand a lot from our body and require so many little muscles to fire up and stabilize our joints. We recommend working on these after power movement and before endurance.
We like to do a lot of HIIT workouts and circuits workouts, so we will incorporate single leg workouts as either the first or second exercises in our routine.
When surfing, you don’t want to miss any sets or any waves really. Surfing can be body demanding especially when you break it down to the long paddles, catching waves, popping up, doing some turns, and repeat it all for 4 hours… this requires a lot of energy and endurance in your muscles to work like that for such a long period of time. So to prepare for all of that; you need to add some endurance work, or what is referred to as metabolic conditioning. When building your surf training program, you need to remember to add some circuit, HIIT, or Tabata workouts so that it can challenge your body energy system and require your body to work harder for shorter and longer periods of time.
Circuit workouts are great as you are exercising with no rest, and then when the timer is done, you are done. It has many advantages and can really benefit any surfer for endurance. It can help you train a lot of movements, challenge yourself, and burn body fat if you have some to lose. There are way too many endurance options but you are looking for is to keep your body moving for a longer period of time. Find one that suits you the best and add it to your program either on endurance days or in your circuit workouts.
Here are some endurance exercises you can start doing:
Rowing Jump Rope Swimming (the best one for surfing) Circuits Interval Runs Run Punching Bag
We have written a bunch of blog posts about surfing core and some great ab exercises you can start implementing. Just remember that surfing is very core involved and to keep you injury-free you should have a very strong and well-functioning core. There is a big misunderstanding in the fitness industry; people think that core means having abs and doing multiple crunches a day. In reality this is nothing but true, your entire core is made out of a lot of muscles throughout your entire body to control your movements, transfer power, and stabilize your spine.
A very good and strong core is super important for surfing but it is also important as just a human being. So when creating your own surf training program and workouts you NEED to add some core training into it, but it needs to be effective and beneficial exercises, not some random stuff. If you think about some of your full body strength lifts such as deadlifts, squats, lunges, snatches, front squats, and all are some of the best core training workouts out there. All of these bigger lifts and movements are awesome build a stronger core and should be implemented into your own surf training program as long as you know how to perform them correctly. These techniques might seem a little uncomfortable for the people starting out but can be very beneficial when done the right way.
Here are some more focused core training movements you can start doing:
Cable chops Rollouts Supine lateral ball roll out Stability ball movements
There are plenty of other core training workouts you can do but these are some examples.
Building Your Own Surf Training Program
Everything that we talked about should give you a good idea at putting all the pieces together for a great quality surf training program. We also have a Surf Ranks program that would give you an exact program that you can start following if you are still unsure of a couple things. If you take a look and execute that program, it will help you exchange exercises and create your own surf training program with the main categories and exercises we talked about above.
Make your own surf training program, execute it, and stick to it. Make sure you know how to track your workouts and progress and what to track as well so you can see the difference and progress you are making over time. You need to make sure that you are not just guessing what workout you are going to do that day because your body adapts, and you don’t have a fixed plan for your goals. Random workouts will definitely challenge your body, but they do not provide a consistent stimulus for your body to adapt, grow, and improve.
So, make sure to stick to your surf training program and implement it. You can change some exercises following the categories mentioned and you will be good to go. Just don’t do any guess work!
Flexibility and Mobility
One more category to talk about before we move on. Flexibility is being able to move around freely and easily, some people have it more than others, some sit at a desk all day. But no matter what they are some areas in your body that might be restricted, tight, and probably less mobile. Whatever it may be for you, you need to start adding some good stretches and mobility sessions before your workouts or surf sessions.
A balance board, skateboard, bosu ball or any other fitness equipment that challenges you like surfing is a great addition to your training tools. It is great to use them all and cross train your body to the best of its abilities for surfing.
If you need help building your own surf training program, make sure to reach out to us at firstname.lastname@example.org and we will try to assist you as much as possible. If you are too busy to build your own plan, Surf Ranks 1 is free and you can download and implement it without second guessing.
Now last thing, If you think that you need that 1-1 attention and help you achieve your goals with accountability and motivation, email us and we will be helping you out 100%.
Comment below what type of surf training program you created and how are you liking it!