Welcome to our surfing fitness program, Fit To Surf. In this blog, I’m breaking down our surfing fitness program into easy-to-understand steps so that you can have the strength and power needed to paddle to the outside, engage the wave, master the pop-up, and just feel overall stronger while surfing.
Besides the strength training and cardio workouts, I’ve included prehab, myofascial release, and yoga videos to help you stay injury-free and recover faster. If you enjoy this workout, please leave a comment and share this blog on your favorite social media.
Table of Contents
FAQ’s about Surfing Fitness
Should I surf every day to get better at surfing?
No, you don’t need to surf every day. Improving your general fitness will go a long way to helping you become a better surfer. It is important to get out in the water and surf but you really should give yourself some recovery days too so that you don’t overtrain and injure yourself.
Should I surf if I have injuries or aches and pains?
I’ve included a Prehab workout for surfing that will help your shoulders, but if you have injuries in other parts of your body, such as your lower back or knees, you may want to sign up for coaching.
Should I do cardio to get in better surfing shape?
In general, you need more anaerobic fitness for surfing, however, improving your cardiovascular fitness will definitely help you catch more waves.
Surfing Fitness Program Overview
Start here by watching this video with an overview of the entire Surfing Fitness Program. If you are looking to improve your mental game, check out Gabi’s Flow State Warriors course here.
Equipment Needed for this Surfing Fitness Program
- Foam Roller
- MFR Lacrosse Ball
- Monster Mini Band or Light Tubing
- Swiss X-Ball
- Suspension Trainer or Pull Up Bar
- Yoga mat, strap, and block
- Physio Ball for chin retraction
Prehab for Surfing Fitness
Prehab is the most important part of this Surfing Fitness Program. If your shoulders are as tight as mine, you’ll want to do this prehab for surfing routine daily.
Here are the prehab exercises that will help keep you injury-free and feeling good in your body:
Internal & External Rotator Cuff Stretch
Rear Delt Pull
Optional: Neck Traction off the end of a bed
Strength Training For Surfing Fitness
How often you do this strength training workout will depend on your current level of strength. If this workout is challenging, then do this workout every other day. If it’s fairly easy, then once a week should be enough. As I mention in the first video, intuition is key so learn to be mindful of what your body is telling you.
Do each of these combos 3 times through.
Combo 1: Start with 3 sets of Pull Ups alternating with Push Ups. Remember the goal is to be able to do 10 clapping push-ups!
Combo 2: 10 reps of Rock & Roll Jump alternating with 10-15 reps of Jackknife.
Combo 3: 8-10 reps of Overhead Dumbbell Press alternating with 15 reps of Bulgarian Squat per leg.
Combo 4: 30 reps of Kettlebell Swing alternating with 10 Handstand Push Ups.
Cardio For Surfing Fitness
Since surfing is more anaerobic than aerobic, it is important to develop your fast-twitch muscle fibers through interval training. This workout will challenge your lactic threshold and build incredible stamina for the paddle out.
Repeat this sequence 1, 2, or maybe even 3 times through depending on your current cardiovascular fitness level. Do each exercise for 45 seconds then use about 15 seconds to catch your breath and transition to the next exercise. Here are your exercises:
Alternating Lunges or Split Lunges
Pike With Rotation
MFR & Foam Rolling
Prehab is great for improving mobility, but for most people, it’s not enough. Bodywork is important for helping you recover from surf sessions and for overall self-care. If you are unfamiliar with Myofascial Release (MFR), read this blog. And here is a list of our favorite MFR tools.
Yoga For Surfing Fitness
Yoga, combined with strength, cardio, prehab, and MFR, will give you that edge that you are looking for in the lineup. Yoga helps your body find balance and will quiet the mind so you can live a more centered life.
Related Surfing Blogs:
- Surfing The Best 3 Lefts In The World
- Best Surfing Beaches in Costa Rica
- Guide to Visiting Pavones
- Surfing Europe
- Surfing Portugal
- Surfing California
- Surf Trip Workout
- Tips for Learning How To Surf