A week you can actually repeat
for Surfing.

Place the hard work

Two strength days and easy aerobic work around surf conditions.

A repeatable structure

Day 1: strength from the main workout. Day 2: technical practice or easy aerobic work. Day 3: controlled conditioning. Day 4: second strength workout. Keep an easier day after your most demanding play day. Build aerobic capacity with moderate, repeatable sessions.

Adjust the dial

When practices or matches rise, reduce gym sets before dropping the habit entirely. Shoulder load from paddling rises quickly after time off; return gradually.

Three movements to understand

These are examples of general physical preparation. Tap any movement for target muscles, setup, execution, common errors and an easier alternative.

Band row

Rhomboids, mid trapezius, lats and biceps. Anchor the band securely. Pull elbows toward ribs, pause and return with control.

FULL TECHNIQUE GUIDE ↗

Incline push-up

Pectoralis major, anterior deltoids and triceps. Place hands on a stable elevated surface; lower with your body in a straight line.

FULL TECHNIQUE GUIDE ↗

Low step-up

Quadriceps and glutes; calf muscles assist. Step onto a low stable platform and stand fully before stepping down slowly.

FULL TECHNIQUE GUIDE ↗

Put this into your week

Two strength days and easy aerobic work around surf conditions. Build aerobic capacity with moderate, repeatable sessions.

Begin with a manageable session and record how it affects the next practice. If you can complete every set with sound form and recover well, add a repetition or modest resistance. If quality or recovery falls, reduce a set or move the session away from the hardest sport day.

Ocean reading and board technique need water time and qualified instruction. Shoulder load from paddling rises quickly after time off; return gradually.