Check out this video featuring the new breed of modern surfers who train for surfing with surfing workouts and surfing exercises.

If you want to get the most out of your time in the water then you need to have a functional surfing fitness plan. It will keep you in shape between surfs and will prolong your surfing career.

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Don’t you still want to be surfing at your best now and then keep up your surfing fitness into your 40s, 50s and beyond…

Follow in the footsteps of the pros and get your own step-by-step surf training plan, that you can do at home or at the gym.

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What are you waiting for? You could be catching more waves in only 30 days!

Download Total Surfing Fitness – 12 Week Surfing Workout Plan

Q – What makes the ideal surf workout to help you increase your surfing fitness and improve your performance in the waves?

A – The ideal workout for surfing will involve a number of important factors to make sure you are maximizing your surf training time. Here is the best format in my opinion for the perfect surf workout…

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Surf Workout Part 1 – Dynamic Warm-up

The first part of your surf workout should involve a comprehensive warm-up routine where you aim to do a lot more than just warmup your body. The dynamic warm-up should involve exercises that can help improve mobility, activate muscles, correct imbalances and get you ready for the main part of your surf workout.

Mobility exercises are important because in surfing it’s not just about having good flexibility, you also need to be strong and stable throughout your range of motion. Mobility exercises help with this by training your body to actively move through a range of motion.

Also you need to be doing exercises that will activate under-active muscles (like glutes) and correct imbalances like improving thoracic mobility and scapular stability which are both often lacking. Doing all these exercises in your surf workout dynamic warm-up will help you get the most benefit from your training.

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Surf Workout Part 2 – Functional Strength Training

The main part of your surf workout should consist of functional strength exercises that build total body strength in all 3 planes of movement. Isolated body building or machine exercises should not be the focus, instead you will benefit from training using multiple muscle groups training major movement patterns such as pushing, pulling, squatting, lunging, lifting and rotating.

You don’t need any fancy equipment to get started with your surf workouts, I recommend beginning with a swiss ball and a set of adjustable dumbbells. You can do lots of different exercises that will help improve your core stability/strength, balance and upper and lower body strength and endurance.

Normally I like to structure my surf workouts into supersets where you complete between 2 and 4 exercises in succession with minimal rest before resting and repeating 2-3 times. This allows you to get through more exercises than just doing one exercise, resting, then repeating, etc. In my opinion it is also a lot more fun to train like this.
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Surf Workout Part 3 – Energy System Training

Energy system training refers to the cardiovascular component of your surf workout. I call it energy system training because you need to be training both your aerobic and anaerobic energy systems. Aerobic is for longer duration fitness, and anaerobic is for short burst of fitness such as paddling into a wave. Both are important for improving your surfing fitness.

The best way to train your energy systems is doing interval workouts with high intensity intervals broken up with recovery periods. You can do running, swimming, riding, skipping or basically any cardio activity that you like. An example would be 20 seconds hard followed by 40 seconds active recovery. Do this for 15 minutes. This part of your workout can be done after the functional strength exercises, or on alternate days if that suits your schedule better.

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Surf Workout Part 4 – Stretching & Flexibility

The last part of your surf workout should involve some stretching to help improve flexibility and aid in muscle recovery. You should be stretching all of your major muscle groups with a focus on the areas of your body that are especially tight. Hold stretches for 20-30 seconds and only to the point of tension not pain.

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Download Your Surf Workout Plan

If you want to get started with a step-by-step surf workout plan that can help enhance your surf fitness and performance in the water, make sure you download Total Surfing Fitness – Functional Training for Surfers

Below is a recent surf training article I wrote featured in Smorgasboarder surf magazine showing several exercises to boost your paddle power.

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Click on the article to view full screen…

Download the step-by-step surfing workout program used by surfers from all over the globe to help boost your paddle power, improve your surfing strength and catch more waves…

Doing  a dynamic warmup before your surfing workouts is extremely important. It helps to improve your joint range of motion and improve your mobility in addition to preparing your body for the main part of the surfing workout.

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This is a new dynamic warmup taken from the “March” Surfing Workouts from the Total Surfing Fitness Club . Each month their will be new workouts for TSF Club members to complete.

The warmup starts with more range of motion exercises and progresses to more specific mobility drills to prepare your body for the surf training workout.
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Try this warmup at the start of your next surfing workout…

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Make sure you are doing an adequate dynamic warmup before you start your surfing training routine.

And also make sure you change up your workout plan about every 4 weeks to keep challenging your body to improve.

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If you want to surf better and catch more waves, we have surfing workouts for everyone!

Total Surfing Fitness (Original 12 week plan)
Download Now -  Click Here

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Don’t get left behind! We have a tonne of members in their already improving their surf fitness even more with the new surfing workouts!

• New advanced surfing workouts every month
• Kettlebell Workouts
• Fast Paced Circuit Workouts
• Exercise Directory – Over 500 Functional Training Exercises
• Plus more…

High Performance Club (advanced workouts)
Join Now -  Click Here

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See you in the surf soon!

Clayton

It was not surprising to see Kelly Slater v Taj Burrow in the final of the Quiksilver Pro at Snapper Rocks.

Not only are they 2 of the world’s best, but they also keep themselves in top physical condition.

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So with that said, I want to show you how you can create your own “Quiksilver Pro” Workout so you can train like a pro!

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The basic structure of your Quicksilver Pro workout is to have the following exercises…

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Superset 1
a) A Quad Dominant Leg Exercise – eg. Dumbbell Lateral Lunge
b) A Shoulder Exercise – eg. Dumbbell Push Presses

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Superset 2
a) A Lats Exercise – eg. Weighted Chin-ups
b) A Core Stability Exercise – eg. Side Bridge Transfers

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Superset 3
a) A Hip Dominant Leg Exercise – eg. Single Arm Kettlebell Swings
b) A Chest Dominant Exercise – eg. Incline Swiss Ball Chest Press

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Superset 4
a) An Upper Back Exercise – eg. Single Arm TRX Rows
b) A Rotational Core Exercise – eg. Half Kneeling Band Rotational Chop

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Do 2-3 sets of each superset and you have an awesome surf specific total body workout.

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And to make it even easier, I can give you an exercise directory with over 500 functional training exercises, so all you have to do is choose an exercise from each category and create your own workout!

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Start your 30 day trial to the all new Total Surfing Fitness Club and you will get all these exercises plus new advanced workouts each and every month!

If you have completed the original 12 week program and are looking for more workouts, this is for you…

Start your 30 day trial

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If you haven’t done the original Total Surfing Fitness 12 week program, it has workouts which follow the above principles so you don’t have to think about what to do. Just follow the workouts step-by-step and watch your wave count increase!

Download the original 12 week program here

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See you in the surf soon!

Clayton

]]> http://www.totalsurfingfitness.com/quiksilver-pro-workout/feed/ 0 http://www.totalsurfingfitness.com/smorgasboarder-surf-magazine/ http://www.totalsurfingfitness.com/smorgasboarder-surf-magazine/#comments Sat, 26 Feb 2011 00:24:59 +0000 Clayton http://www.totalsurfingfitness.com/2011/?p=1 Total Surfing Fitness in the Media

Total Surfing Fitness was recently featured in Smorgasboarder Magazine.

Clayton wrote an article on core strength for surfers…

To view the full article see issue 3, page 108.

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Leave a comment below to let me know what you think of the new look website and blog.

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Total Surfing Fitness was recently featured in the major Sunday newspapers around Australia with Clayton getting interviewed about how to get surf-fit on dry land.

Check out the article below…

Core stability is the foundation of any movement you do as a surfer. Therefore you want to make sure your core is strong and stable.

Bridge and plank exercises are the best exercises to start building core stability, and I have devised a test to see how you stack up…

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Warning: I do not recommend you attempt the test until you can hold a normal side plank for at least 60 seconds. That will prove you are ready to have a go at this more advanced exercise.

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The Test

The test involves performing a side plank on a swiss ball and timing how long you can last on each side of your body. This exercise requires a stable core and stable shoulders.

Your feet can either be stacked one on top of the other (that’s what I did – it makes it a bit harder) or next to each other like in the picture.

Time how long you can hold on one side of your body, then rest 30 seconds and do the test on the other side of your body.

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My Results

I held the plank for 60 seconds on both sides of my body.

• If you can do 0-30 seconds = keep practicing
• If you can do 30 seconds / side =  good
• If you can do 45 seconds / side = excellent
• If you can do 60 seconds / side = advanced
• If you can do 60+ seconds = your awesome! (coz you beat me!)

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What did you score?

Do the test and post your score in the comments section below…

If anyone beats me I will email you some more advanced core exercises for a challenge!

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Want to increase your core strength and stability to improve your surfing?

Download Total Surfing Fitness – Functional Training For Surfers
and build your core using our unique arsenal of functional exercises

]]> http://www.totalsurfingfitness.com/core-stability-test/feed/ 8 http://www.totalsurfingfitness.com/new-balance-exercises/ http://www.totalsurfingfitness.com/new-balance-exercises/#comments Fri, 04 Feb 2011 02:25:38 +0000 Clayton http://www.totalsurfingfitness.com/?p=514 Continue reading »]]> New Surfing Balance Exercises

One of the most important fitness components for surf training is improving your balance.

Below are some different balance exercise you can incorporate into your surfing workouts to help improve your balance.

The first exercise will help improve your core stability and balance. You can do this exercise on any sort of balance board, Indo board, etc.

The second exercise will help improve your landing ability and dynamic balance. Good for helping you land floaters and and other maneuvers.

The final exercise is an awesome leg strength and balance exercise. To perform this exercise you will need good stability through your hips which is important for surfing.

Have a go at these exercises and make sure you keep incorporating variety into your workouts to challenge yourself and keep improving your surf fitness.

If you want done-for-you workouts that will help you build a lean, strong, fit body ready to charge every time you hit the surf, download the complete 12 Week Total Surfing Fitness program

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Leave a comment below if you like these exercise and let me know what you like the most about the Total Surfing Fitness workouts…