Surfers face the grueling demand of swimming, paddling, and navigating monstrous waves. Needless to say, they’ve got to be in tip-top shape.
In particular, surfers want to hone in on basic foundational movements that translate to working through tides, catching waves, popping up, and balancing on the board. They need to have:
- Hip mobility
- Ankle strength and mobility
- Core strength
- Powerful posterior chain
- Balanced musculature
- Upper-body strength
- Solid aerobic and anaerobic energy systems
That means a surfer needs to be working on strength, balance, explosiveness, and stability—frequently.
How to Do the Best Workout for Surfers
The training template below is an example cross-training regimen that’ll help surfers build total-body strength and explosiveness.
Use the prescribed sets and reps, but determine the rest periods based on your fitness level and proficiency with each exercise. Once you’ve mastered this sample-training program, take it up a notch and perform each exercise as a circuit, taking little to no rest between moves. Complete three to four times per week with minimal rest.
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