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THE STRONG TABLE / SURFING

Surfing
training guide.

Train paddling support, standing and patience between waves.

5 SCIENCE-INFORMED READS5 COMPLETE SESSIONSNO ACCOUNT REQUIRED
Surfing training context

Understand the game.

These five guides connect the sport's demands to practical strength, conditioning and recovery decisions.

01 / READ THE GAME

The demands of the sport

Surfing blends paddling, rapid transitions to standing, balance and water safety.

READ THE GUIDE ↗02 / BUILD THE BASE

Strength that earns its place

Rows, pushing, hips and trunk control offer useful general preparation. In the weight room, use controlled repetitions and a range you can own before adding load.

READ THE GUIDE ↗03 / ENGINE ROOM

Conditioning without junk fatigue

Build aerobic capacity with moderate, repeatable sessions.

READ THE GUIDE ↗04 / STAY AVAILABLE

Mobility and recovery that matter

Pallof press can be practiced slowly in a comfortable range. Press hands forward without letting the band turn you. Stop short of pain; extreme range is not the target.

READ THE GUIDE ↗05 / PUT IT TOGETHER

A week you can actually repeat

Two strength days and easy aerobic work around surf conditions.

READ THE GUIDE ↗

Choose a session.

Every workout lists its purpose, dose and movement guide. Skill practice and coaching remain part of sport preparation.

01 / 38 MIN / FULL BODY STRENGTH

Surfing / Strength base

Rows, pushing, hips and trunk control offer useful general preparation.

OPEN SESSION +

Warm up for five minutes. Perform challenging sets with control, rest 60–120 seconds as needed, and adjust to your experience.

Band row — illustrative movement reference
Band row3 × 6–10Rhomboids, mid trapezius, lats and biceps. Anchor the band securely. Pull elbows toward ribs, pause and return with control.
TECHNIQUE ↗Incline push-up — illustrative movement reference
Incline push-up3 × 8–10Pectoralis major, anterior deltoids and triceps. Place hands on a stable elevated surface; lower with your body in a straight line.
TECHNIQUE ↗Low step-up — illustrative movement reference
Low step-up2 × 8–12Quadriceps and glutes; calf muscles assist. Step onto a low stable platform and stand fully before stepping down slowly.
TECHNIQUE ↗Glute bridge — illustrative movement reference
Glute bridge2 × 8–12Gluteus maximus and hamstrings. Press through feet and raise hips without over-arching your lower back.
TECHNIQUE ↗

Progress by adding a repetition or small amount of resistance while form and recovery remain steady.

02 / 27 MIN / BALANCE AND SIDE-TO-SIDE CAPACITY

Surfing / Single-side control

Surfing blends paddling, rapid transitions to standing, balance and water safety.

OPEN SESSION +

Warm up for five minutes. Perform challenging sets with control, rest 60–120 seconds as needed, and adjust to your experience.

Band row — illustrative movement reference
Band row2 × 8/sideRhomboids, mid trapezius, lats and biceps. Anchor the band securely. Pull elbows toward ribs, pause and return with control.
TECHNIQUE ↗Pallof press — illustrative movement reference
Pallof press2 × 8/side or 25 secAbdominals, obliques and trunk stabilizers. Press hands forward without letting the band turn you.
TECHNIQUE ↗Incline push-up — illustrative movement reference
Incline push-up2 × 10Pectoralis major, anterior deltoids and triceps. Place hands on a stable elevated surface; lower with your body in a straight line.
TECHNIQUE ↗Brisk walk intervals — illustrative movement reference
Brisk walk intervals12–20 min easyHeart, lungs and working leg muscles. Alternate a comfortable pace with a faster pace that still allows conversation.
TECHNIQUE ↗

Progress by adding a repetition or small amount of resistance while form and recovery remain steady.

03 / 32 MIN / PUSH, PULL AND TRUNK

Surfing / Upper and trunk

Rows, pushing, hips and trunk control offer useful general preparation.

OPEN SESSION +

Warm up for five minutes. Perform challenging sets with control, rest 60–120 seconds as needed, and adjust to your experience.

Low step-up — illustrative movement reference
Low step-up3 × 8–12Quadriceps and glutes; calf muscles assist. Step onto a low stable platform and stand fully before stepping down slowly.
TECHNIQUE ↗Glute bridge — illustrative movement reference
Glute bridge3 × 8–12Gluteus maximus and hamstrings. Press through feet and raise hips without over-arching your lower back.
TECHNIQUE ↗Pallof press — illustrative movement reference
Pallof press2 × 10/sideAbdominals, obliques and trunk stabilizers. Press hands forward without letting the band turn you.
TECHNIQUE ↗Band row — illustrative movement reference
Band row2 × 8Rhomboids, mid trapezius, lats and biceps. Anchor the band securely. Pull elbows toward ribs, pause and return with control.
TECHNIQUE ↗

Progress by adding a repetition or small amount of resistance while form and recovery remain steady.

04 / 24 MIN / CONDITIONING

Surfing / Repeatable engine

Build aerobic capacity with moderate, repeatable sessions.

OPEN SESSION +

Warm up for five minutes. Perform challenging sets with control, rest 60–120 seconds as needed, and adjust to your experience.

Brisk walk intervals — illustrative movement reference
Brisk walk intervals5 min easy + 6 × 40 sec moderate / 80 sec easyHeart, lungs and working leg muscles. Alternate a comfortable pace with a faster pace that still allows conversation.
TECHNIQUE ↗Band row — illustrative movement reference
Band row2 × 8 easyRhomboids, mid trapezius, lats and biceps. Anchor the band securely. Pull elbows toward ribs, pause and return with control.
TECHNIQUE ↗Pallof press — illustrative movement reference
Pallof press2 × 8 easyAbdominals, obliques and trunk stabilizers. Press hands forward without letting the band turn you.
TECHNIQUE ↗

Progress by adding a repetition or small amount of resistance while form and recovery remain steady.

05 / 20 MIN / EASY MOVEMENT

Surfing / Recovery reset

Shoulder load from paddling rises quickly after time off; return gradually.

OPEN SESSION +

Warm up for five minutes. Perform challenging sets with control, rest 60–120 seconds as needed, and adjust to your experience.

Brisk walk intervals — illustrative movement reference
Brisk walk intervals10–15 min conversationalHeart, lungs and working leg muscles. Alternate a comfortable pace with a faster pace that still allows conversation.
TECHNIQUE ↗Pallof press — illustrative movement reference
Pallof press1 × 6–8 comfortableAbdominals, obliques and trunk stabilizers. Press hands forward without letting the band turn you.
TECHNIQUE ↗Incline push-up — illustrative movement reference
Incline push-up1 × 8 lightPectoralis major, anterior deltoids and triceps. Place hands on a stable elevated surface; lower with your body in a straight line.
TECHNIQUE ↗

Progress by adding a repetition or small amount of resistance while form and recovery remain steady.

A WEEK THAT FITS

How to put it together.

Two strength days and easy aerobic work around surf conditions.

Shoulder load from paddling rises quickly after time off; return gradually.

Explore more training →
MON Strength baseTUE Sport skill or easy aerobicWED Repeatable engine or easier dayTHU Upper and trunkFRI–SUN Play, recover and adjust
THE EVIDENCE BOUNDARY

General resistance training can improve strength and physical performance. The selected movements are practical applications to this sport's demands, not proof that any one drill uniquely prevents injury or guarantees a performance gain. Match the plan to your experience, season and health.

ACSM resistance training position stand (2026) ↗Resistance training and sport performance: systematic review (2024) ↗