I primarily focus on surfing exercise. I'm trying to stay physically conditioned, not bulk up or get stiff. I want to remain as flexible as possible for my next opportunity to surf. I do a routine at the gym two to three times a week (on top of surfing, of course). I get in, work out at a good pace, stretch, and get out in about an hour. My routine is primarily a form of cycle training. Weights are set at levels were I feel a good sweat the whole time. There’s very little rest between exercise, so if I need a break I just drop the weight or repetitions.
A typical session consists of most of the following exercises but varies a bit to keep things from getting boring.
10 min treadmill, about 6.8 mph on a slight incline.
5 min arm machine. This is good for cardio conditioning the shoulders.
2 sets of 15 cable trainer torso twists. (I like the cable trainer for its large range of motion.)
2 sets of 15 cable trainer pec flies.
2 sets of 15 cable trainer shoulders front raises.
2 sets of 15 cable trainer shoulders front drops. (I actually don’t know what this is called, but my arms start over my head, then drop.)
2 sets of 15 pull-downs.
2 sets of 15 dips.
2 sets of 15 machine abductors.
2 sets of 15 machine thighs.
50 squats, either no weights or light dumbbells.
40 lunges, either no weights or light dumbbells.
30 leg raises.
15 back extensions + 15 left side extensions + 15 right side extensions.
25 dive bomber pushups.
20 regular pushups.
Sometimes I do a few plyometrics. Usually it's just jumping motions. I often leapfrog across the gym floor several times, looking supremely ridiculous, no doubt. These exercises are good for fast muscle fibers – the kind that are first to deteriorate when you become an old fart.
10-15 minutes of STRETCHING! This is mostly passive stretching but I include a few active stretches. When I’m done, I feel like I get a good workout with a surfing emphasis and am not tight the next day. Again, good for the over 35 "old fart".
If I can’t get to the gym I just do a mini-workout in my backyard. I spend half the time doing my surfing exercise that doesn't require machines and the other half using my Indo Board Balance Trainer. It’s good for balance exercise and working the core. My little ones like to hop on it without the roller and pretend it’s a surfboard.
A great guided surfing exercise workout is Total Surfing Fitness. It's the one I have been using lately. Another good resource is SurfStonger. It is a surf centric workout focusing on core strength, flexibility, and power.
What's your excercise plan for surfing?
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ChicagoSurfer I live in Chicago, and hence only am able to surf for about 3 weeks every year. Still, I like to stay in shape for when I'm able to catch some waves. …
Your surfing exercise I just wanted to let you know your surfing exercise routine is great. I wanna die right know, I just tried it for the first time. I did finish it...the …
ShareItFitness Surfer's Workout Not rated yet There?s no doubt surfing takes its physical toll on your body. If you aren't well conditioned and are in poor cardiovascular shape then good luck out …
Balance and Flexibility Are Key Not rated yet Hi,
I have found that a high degree and of balance and flexibility have worked wonders for my surfing. Also by focusing on these rather than brute strength …
Nice Not rated yet I think that's actually a good blend. You can drop the reps and increase the weights without getting stiff or too bulky though. It might just add a little …
CORTEX Fitness Trainer Not rated yet There is an awesome new product that couldn't be a better way to stay in shape and gain balance for surfers!
This small machine moves in all three …
Another great surfing exercise DVD Not rated yet This is the most comprehensive surfing exercises DVD released to date. These guys wrote a pretty good review of it:
professional surfer Not rated yet Indoboard for 30 min every day for legstreangth and balance for surfing
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