Surf Fitness Training Centre

Surf Fitness Training Centre

Want to see how Australia’s top up and coming surfers train?

Check out the Surfing Australia High Performance Centre’s gym.

 

 

If you are a competitive surfer and you are not doing strength and conditioning you are getting left behind.

And if you are a weekend warrior like the rest of us you can still step things up by training at home or at your local gym.

You should be training strength, power, mobility, endurance, core strength, flexibility and co-ordination.

Here is a tour of the facility to see where our top surfers get the job done…

 

 

If you want a comprehensive surf training plan to improve your total body strength and fitness for surfing, including the exact number of sets and reps of each exercise, download your workouts below…

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Download Your Surf Workout Plan

Surf Workout

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

Core Paddle Strength Combo

Paddle Strength and Core Strength Combo Exercises

I like exercises that give you bang for your buck when it comes to surf training. Exercises that work multiple movement patterns and muscle groups are great because they help improve your motor control, as well as build strength across your whole body as an integrated unit.

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With that in mind, below are 2 great exercises that will help build both your core strength and paddle strength at the same time! Once involves a horizontal pulling movement and the other a vertical pulling movement, so we have your bases covered and can help keep your body in balance.

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Check out the moves below and have a go at adding them to your surf fitness program…

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Hopefully you have found these exercises helpful :)
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Are you as fit as you could be?

  • Would you like to build a fitter more athletic body?
  • Do you want to move better and surf better?
  • Would you like to be fitter in the surf and catch more waves?

For a comprehensive surf training plan to improve your total body strength and fitness for surfing, including the exact number of sets and reps of each exercise, download your workouts below…

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Download Your Surf Workout Plan

Surf Workout

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

New Surf Fitness Study

New Surf Fitness Study


Recently we are starting to see some more academic research being undertaken in regards to the specific fitness demands of surfers.

One recent study from the Auckland University of Technology (published in the Journal of Strength and Conditioning Research) looked at the aerobic (longer duration energy) and anaerobic (short burst energy) of competitive surfers.

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What They Tested

The researchers tested 20 nationally ranked surfers to determine their aerobic fitness using a VO2peak test.

They also tested 8 of the surfers anaerobic power by doing a maximal paddling burst for 10 seconds using a modified kayak ergometer with fitted out with a surfboard and hand paddles.

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What They Found

The researchers determined that there was no significant relationship between the surfer’s VO2peak results and their season ranking.

They did however find a significant relationship between the surfer’s anaerobic paddling power and their season rank.

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What Does That Mean

The research appears to indicate that the better surfers also had the most paddle power for short paddle bursts.

I would assume that most of the surfers tested all had a reasonable level of aerobic fitness as they were nationally ranked, hence, there wasn’t a correlation between aerobic fitness and ranking.

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What Should I Do About It?

Basically, this study points to the fact that improving your anaerobic paddle power will help improve your surfing performance.

Is this ground breaking? Not necessarily, but it is good to have some scientific research to back up what you do in your surf training routine.

If you don’t have a professionally designed surf training program to help improve your paddle power and surf specific fitness, this is what you should be aiming for in light of this study…

  • Exercises to help improve your upper body functional strength and power, whilst keeping your shoulders and back healthy.
  • Workouts that build aerobic and anaerobic fitness, with particular emphasis on training for paddling.

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For a comprehensive surf training plan to improve your total body strength and fitness for surfing, including the exact number of sets and reps of each exercise, download our workouts below…

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Download Your Surf Workout Plan

Surf Workout

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

Surf Trip Fitness Training

Getting Fit For Your Surf Trip

Below is a copy of the article I wrote for Smorgasboarder surf magazine showing my
blueprint for getting fit for your next surf trip…

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If you’re planning a surf trip in the near future now is a good time to start thinking about getting your body fit for the trip. The last thing you want to do is spend all that time and money, then wind up pulling a muscle or being too fatigued to make the most of the waves on offer. So here’s the low down on how to get in shape and make the most of your surfing expedition.

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How long before the trip should I start my fitness training program?

It’s best to start your training plan at least a couple of months out from your trip to make sure you have enough time to get in shape. I would recommend giving yourself 3 months training time, however you could still get some benefit with as little as 4 weeks training time.

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How many workouts should I do each week?

You can get results with 2-3 workouts per week, however if you really want to make the most of it I would go for 3 functional strength workouts per week and 3 cardio workouts per week. Cardio can be done on the same day as strength, or on the off days. You can also substitute cardio training for surfing, because at the end of the day, the best way to improve your surf specific cardiovascular fitness is to surf more.

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What should my workouts consist of?

Warm-up

You should start your workout with a good 5-10 minute warm-up which will get you ready for the workout. Instead of the traditional cardio warm-up, a smarter idea is to do bodyweight exercises that promote joint mobility, muscle activation and fundamental movement patterns. This will help prevent injury and improve your movement skills in addition to preparing your body to exercise. Bodyweight exercise like squats, lunges, push-ups, glute bridges, spiderman climbs, bird dogs and jumping jacks are a great place to start for the warm-up.

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Functional Strength

The next part of your workout should focus on functional strength exercises to build total body, multi-joint strength. Think about training movements, not muscles. To build a balanced body you should be doing exercises that include movements such as squatting, lunging, pushing, pulling, and lifting as well as exercises that promote balance, core stability and rotational strength.

The most efficient way to train is to do the exercises either in a circuit or in supersets (where you do 2 or more exercises in succession with minimal rest). This allows you to work different muscle groups without having to spend as much time resting between exercises, which means a faster more efficient workout.

You don’t need access to a gym, in fact you can do a great workout at home using only a set of adjustable dumbbells and a swiss ball. For your lower body try strength exercises like dumbbell squats, split squats, lunges and single leg straight leg deadlifts. For you upper body you can do exercises like dumbbell rows, swiss ball chest press, pull-ups and dumbbell shoulder presses. Finally you need to incorporate some core and balance training using exercises like planks, swiss ball rollouts, swiss ball jack-knifes, dumbbell chops and swiss ball balancing (on your knees or half kneeling).

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Cardio Training

Cardiovascular training can be done after the strength component or on the alternate days. For cardio exercise there are a number of different options such as running, riding, skipping, boxing, rowing, etc. If you have access to a pool or are near the ocean then swimming can be of great benefit as you can improve your lung capacity and also build some endurance in your arms and shoulders which can transfer into improved paddle fitness.

If you don’t have a pool nearby you can also try band paddling to increase your paddle fitness. Do this by lying chest down on a swiss ball and paddling against the resistance of a light exercise band. This is a simple exercise you can do at home and can enhance the endurance in your arms and shoulders which is critical for a surf trip.

The best cardio workout should be interval based where you do periods of harder work, mixed with recovery periods. This has been scientifically proven to effectively improve both your anaerobic (short burst) energy system and aerobic (longer duration) energy system, which is important for surfing. For example if you were swimming you could do a lap fast or sprinting followed by a lap slower recovery, then repeat for 10-20 laps. If you were running you could do 20 seconds fast, followed by 40 seconds recovery, repeat for 10-15 minutes.

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Stretching / Flexibility

The final part of your workout should consist of some good old fashioned stretching to help promote increases in flexibility and aid in muscle recovery. Try and stretch all of your major muscle groups and hold stretches only to the point of tension, not pain.

Once you have done this, that is your workout complete. A good total body workout like the one above shouldn’t take much more than an hour or so. Most of us have busy lives, so this is a good amount of time to spend exercising.

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Other Surf Workout Tips

• Include some foam rolling (or self massage) before your warm-up to help improve muscle tissue quality and loosen any tight muscles.
• Change up your routine about every 4 weeks to keep things fresh and challenging.
• Drink plenty of water and eat a healthy diet – lots of fruits & vegetables, lean protein and wholegrains.
• Surf as much as possible before the trip.
• Ease back in your training about a week before you leave to make sure your body is fully recovered for the trip

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What should I do during the surf trip?

So you have arrived at your destination and the lines are rolling in. What now? First thing is make sure you are continuing to eat healthy to make sure you have plenty of energy. You can probably eat a few more carbs the day before a long surf, however don’t try and do anything to dramatically different to normal, just listen to your body. Also stay well hydrated before your surf sessions.

The next thing is to make sure you warm-up before you get in the water. You can do some stretching on any tight muscle groups, but make sure you also do more of an active warm-up, as this is a more effective way to get your body ready for the waves. Roll your arms around, do some squats and lunges to warm-up your knees, legs and hips and do some trunk rotations. This will help prevent any unwanted muscle strains and get your body switched on and ready to go.

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Final Tip

Finally you will want to do some recovery work after each session to keep yourself in good condition. Stretching and foam rolling are the easiest options here and will do wonders for keeping your muscles in working order. Apart from that, catch lots of waves and get plenty of rest!

So there you have it. That’s my blueprint for getting fit for your next surf trip. If you want a comprehensive, step-by-step workout plan that maps out every exercise to get you in peak physical condition download the Total Surfing Fitness 12 week functional training plan

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Download Your Surf Workout Plan

Surf Workout

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

Rotational Exercises for Surfers

Rotational Exercises for Surfers


Would you like to perform more powerful turns?

If so, you should be including some rotational core training in your surfing workouts. Rotational (or Rotary) training can help develop you ability to generate force through your hips, trunk and shoulders, which will improve your body’s movement patterns with any twisting actions.

The important thing to remember with rotational training for surfing is that the movement and power should come from your hips and shoulders, not your lower back. If you twist too much through your lower back, you will lose energy efficiency and potentially put yourself at risk of injury.

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To ensure you remain stable through your lower back, you need to brace your core muscles during the exercises, and focus on moving your hips and shoulder. If you have tight hip muscles, you might also benefit from some mobility and stretching exercises as well.

Below are a few rotational core exercises you can add into your next surf training workout…

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Swiss Ball Hip Flips

  • Start with  your knees on the ball and hands on the floor, then rotate onto one leg
  • Rotate your hips and flip onto your other leg
  • Once you are comfortable, increase the speed to make it a more powerful movement
  • Do 5-10 reps per side

surfing exercises

Dumbbell Rotary Chop

  • Start holding a dumbbell next to your hip (use a light dumbbell and increase as you get stronger)
  • Keeping your core braced rotate from your hips and swing the dumbbell across your body finishing above your opposite shoulder
  • Make sure you pivot on the balls of your feet
  • Do 8-12 reps per side

Make sure you incorporate some rotational core training into your surfing fitness routine to ensure you have a balanced training plan.

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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

Surf Training Video

Surf Training Video – The New Breed Of Modern Surfer

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

Surf Workout

Surf Workout

surf workout

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

A – The ideal surfing workouts 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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surfing workout

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 surfer workout dynamic warm-up will help you get the most benefit from your training.

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Surf Workout

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.

Surfing Workouts

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Download Your Surf Workout Plan

Surf Workout

If you want to get started with a step-by-step surfing 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

Leg Exercises For Surfing

Leg Exercises For Surfing

There are lots of great exercises surfers can do to strengthen their legs and improve their performance on the wave. In this article we are just looking at a particular movement pattern which surfers use like the one shown in the picture above, and that is a lateral squat or lateral lunge.

For this movement pattern you need to have reasonable mobility through your hips and a good amount of strength in your glutes, quads and hamstrings.

Below are a few different variations of the lateral squat or lateral lunge exercise which you can do at home or at the gym. For each of the exercises, start  with either your legs already apart or from a standing position for a more advanced version.

Make sure you lunge over to the side by pushing your hips back and keeping your heels on the ground.

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Variation #1 – Goblet Lateral Squat

Hold a dumbbell in front of your chest for this variation. Start fairly light and increase the weight once you are familiar with the movement.

Variation #2 – Balance Lateral Squat

For this version you will put your foot on a balance pod, balance board or BOSU to increase the stability challenge.

Variation #3 – Barbell Lateral Squat

This final version is for building even greater strength by using a barbell to increase the weight. Make sure you are competent using dumbbells before attempting this version.

The above exercises will help improve your lower body strength for surfing more powerfully and reducing your risk of leg and knee injuries.

For a comprehensive surf training plan to improve your total body strength and fitness for surfing, including the exact number of sets and reps of each exercise, make sure you download our workouts below…

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Download Your Surf Workout Plan

Surf Workout

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

Boost Your Paddle Power

Boost Your Paddle Power

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…

Surfing Workout Warmup

Surfing Workout – Dynamic Warmup

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

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