How to Build a Surf Training Routine for Maximum Progression

To improve your surfing quickly and effectively, a structured training routine is essential. Here’s a quick breakdown of what you need to focus on:

• Strength and Conditioning: Do exercises like squats, lunges, pull-ups, and push-ups to build strength for paddling, balance, and board control.
• Endurance: Combine swimming for stamina with interval paddling to replicate surfing’s stop-start intensity.
• Mobility and Flexibility: Use yoga, dynamic stretches, and foam rolling to prevent injuries and improve movement.
• Skill Drills: Practise pop-ups, balance training, and visualisation exercises to refine your technique on land.

Weekly Plan Tips:

• Prioritise surfing when conditions are good; shift to gym training during flat spells.
• Aim for 5–6 active days per week, balancing surf sessions, gym workouts, and recovery.
• Use tools like surf watches, heart rate monitors, and video analysis to track progress.

Recovery and Nutrition:

• Include active recovery (light swimming or yoga), proper hydration, and a balanced diet of complex carbs, lean proteins, and healthy fats.
• Use ice baths, stretching, and deep breathing to speed up muscle repair.

How To: Pro Level Surfing Workouts, Program Design Basics and Movement Patterns

Core Elements of Your Surf Training Routine

To maximise your performance on the waves, your surf training routine should focus on four key areas. These elements are designed to meet the physical demands of surfing, helping you gain better control over your board and extend your time in the water.

Surf-Specific Strength and Conditioning

Strength training for surfing should mimic the dynamic movements you perform on your board. Upper body strength is essential for paddling, while a strong core underpins every manoeuvre you execute.

Incorporate compound exercises that target multiple muscle groups at once. For example:

• Squats and lunges: Build the leg strength you need for powerful turns and stability in rough conditions.
• Pull-ups and rows: Develop the pulling strength required for paddling.
• Push-ups: Strengthen the pressing power necessary for quick pop-ups.

As Coach Pedro Neves puts it:

"Surfers often overlook the importance of lower body strength. Squats and lunges aren't just gym exercises; they directly translate to better control and power when navigating waves. It's about training smart, not just hard." [2]

Add resistance band exercises to train rotational movements and improve shoulder stability, reducing the risk of overuse injuries. Focus on building strength without adding unnecessary bulk, so you maintain agility while generating the power needed for sharp manoeuvres.

Once your strength base is solid, you can shift focus to building endurance for longer sessions.

Endurance and Cardiovascular Fitness

Endurance is key to catching more waves and staying out in the water longer. Start with aerobic conditioning to create a strong foundation. Swimming is an excellent choice for surfers, as it not only builds paddling endurance but also increases your confidence in the water. Aim for steady 1-kilometre swim sets to develop your stamina.

To prepare for the short bursts of effort needed for wave-catching, include anaerobic training in your routine. Interval paddling sessions are particularly effective, as they replicate the stop-start intensity of surfing.

Additionally, breathing exercises can improve your paddling efficiency and help you stay composed during long paddle-outs [1]. With endurance in place, the next step is to focus on mobility and injury prevention.

Mobility, Flexibility, and Injury Prevention

Surfing demands flexibility and mobility, especially in your hips, shoulders, and spine. A dynamic warm-up featuring hip flexor stretches, thoracic rotations, and shoulder dislocates is a great way to prepare your body. Follow this with targeted stretches like spinal twists and pigeon pose to improve mobility and reduce the risk of injuries [8].

Practices like yoga and Pilates are excellent for building flexibility, balance, and core strength simultaneously [9]. As Michelle Drielsma, author of Fluid Surfer, explains:

"With a solid body maintenance routine, you're able to perform the imperfect movements that surfing requires, with enough movement buffer to avoid ripping muscles, popping capsules and tearing ligaments!" [10]

Foam rolling is another valuable tool for recovery and paddling efficiency. Focus on areas like your lats, shoulders, and hip flexors, which can tighten from repetitive paddling [11]. Once your body is primed for injury-free movement, you can work on honing your technique.

Skill-Based Surf Drills

Skill development is most effective when you combine water sessions with land-based drills. These drills allow you to refine your technique in a controlled environment, building muscle memory that translates to the water.

• Pop-up practice: Use an old surfboard on carpet to perfect your timing, stance, and foot placement.
• Balance boards and surf skates: Sharpen your turning and balance skills between surf sessions [4][7].
• Visualisation training: Watch surf clips and mentally rehearse your own movements. This strengthens the neural pathways needed for skilled performance [5][7].

Functional exercises that mimic surfing movements can further enhance your water skills. For example, lunge-and-twist combinations improve turning power, while squat sequences boost hip mobility for better board control [6][11].

How to Structure Your Weekly Training Plan

Creating a weekly training plan is key to making steady progress in all aspects of your surfing and fitness. To get the best results, balance your surf sessions, gym workouts, and recovery time. Since Australian surf conditions can change with the seasons and forecasts, your plan should be flexible. Think of it as a guide rather than a strict schedule - prioritise surfing when the waves are good, and shift to gym training when conditions aren’t ideal.

Balancing Training and Surf Conditions

Knowing how to read surf forecasts is a skill every surfer needs. Forecasts that cover swell, wind, and tides will help you plan your sessions during the best surf windows. For instance, platforms like Swellnet provide reliable information to guide your decisions [14].

When analysing forecasts, focus on the basics: tide times, surf height, and wind direction. Offshore winds usually produce the cleanest waves, while light winds create smooth, glassy conditions perfect for refining your skills. On the other hand, strong winds often lead to choppy waves, making those days better suited for gym sessions [13].

Keeping a surf journal can be a game-changer. Write down details like the beach you visited, tide levels, wave size, wind conditions, and your personal experience. Over time, this will help you identify patterns and plan your training more effectively [13].

Adapt your weekly training intensity to match the forecast. If the surf forecast looks great for several days, scale back on gym sessions to maximise your time in the water. During flat spells, shift your focus to building strength and endurance through extra gym work. Facilities like the Hurley Surfing Australia High-Performance Centre in NSW offer tailored programmes, combining surf coaching with fitness and nutrition to suit changing conditions [12].

Aim for 5–6 active days per week, mixing surfing, gym sessions, or both. Once you’ve mapped out your training days, make recovery a priority to keep yourself performing at your best.

Rest and Recovery Protocols

Recovery is crucial for maintaining top performance [15]. After intense workouts, your muscles generally need about 48 hours to recover, but this doesn’t mean you should stay completely inactive. Active recovery - like stretching, foam rolling, or light swimming - can speed up the healing process.

Plan at least one full rest day each week and aim for 7–9 hours of sleep each night. If you notice signs of fatigue or a dip in performance, scale back your training intensity and allow for extra rest.

On recovery days, focus on light activities that promote mobility and circulation without overloading your body. A short beach walk, gentle yoga, or a relaxed swim can be more effective than doing nothing at all.

To balance your training, alternate between upper body workouts - important for paddling strength - and lower body or core exercises, which are essential for board control and manoeuvres. This rotation gives different muscle groups time to recover while ensuring steady progress. Keep in mind that recovery is a personal process; the goal is to maintain a sustainable routine that avoids burnout or injury while supporting long-term growth.

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Tools and Technology for Better Surf Training

These days, technology plays a big role in surf training, offering valuable insights into your performance. The right tools can help pinpoint areas that need work and track your progress over time. From surf-specific watches to advanced wearables, these gadgets provide data-driven feedback that complements your training routine. Let’s dive into some tools that can deliver practical surf metrics.

Recommended Tools for Tracking Progress

Surf watches are a must-have for surfers, offering features like tide predictions, weather updates, and surf tracking [17]. When picking one, focus on features that match your training goals. For example, if you want detailed session data, look for features like GPS mapping, wave count tracking, and speed measurement. If precise timing is your priority, go for a watch with pre-programmed tide data or the ability to customise tide locations [17].

Key factors to consider include water resistance (at least 100 m or 10 ATM), long battery life, durability, and a display that’s easy to read in sunlight [17].

Here’s a quick comparison of popular surf watches in Australia (prices in AUD):

Watch Model	Price (AUD)	Key Features	Best For
Rip Curl Rifles Tide	$171	Basic tide tracking, durable	Budget-conscious surfers
Casio G-Shock G-Lide GBX-100	$259	Bluetooth connectivity, moon data	Recreational surfers
Nixon High Tide	$352	Pre-loaded global tide data	Travel surfers
Garmin Instinct 2 Solar Surf	$408	Solar charging, GPS tracking	Active training
Rip Curl Search GPS 3	$526	Comprehensive surf metrics	Performance tracking
Apple Watch Ultra 2	$1,278	Health monitoring	Tech enthusiasts

Heart rate monitors are another great tool for surf training. Chest straps tend to offer more precise readings than wrist-based devices since they measure heart activity directly [16]. These monitors help you understand how your body responds to different surf conditions and training intensities.

Action cameras let you record your sessions for technique analysis, while surf forecasting apps provide detailed wave, wind, and tide data to help you plan your training [20]. Additionally, platforms like Vector Surf can connect you with local coaches, training facilities, and equipment suppliers across Australia. These tools don’t just track traditional metrics - they integrate with wearables to give you real-time insights.

Using Wearables and Data Analysis

Modern wearables take surf training to the next level by offering dynamic, real-time data. These devices track metrics like heart rate, speed, acceleration, distance, and wave count. Pairing these with video analysis can give you a complete picture of your performance [19].

Most wearables sync with smartphone apps that present your data in easy-to-read charts and graphs. This makes it simple to spot trends and figure out where you need to improve. Comparing data over time can help fine-tune your approach.

Eye-tracking studies have revealed interesting insights into how surfers perform. Experienced surfers tend to focus their gaze strategically on specific wave sections before making a move, while beginners often look down more frequently [18].

"With the new insights from eye tracking, we can reduce learning time in professional sports performance and other complex systems", says Prof. Dr. Guido Ellert from Macromedia University [18].

Professional surfer Bede Durbidge, who participated in these studies, shared his thoughts:

"Seeing the data is really cool, and I think [this team is] onto something pretty special. When I [was approached for this study], I was so stoked. I am so lucky to be part of this project, and I can't wait to see all the data coming out of it." [18]

For advanced tracking, elite surfers use tools like Catapult S5 devices, which have recorded averages of 7 rides per session, maximum ride speeds of 6.55 metres per second, and total distances of 1,267 metres [21]. These benchmarks can serve as targets for your own progression.

Studies also show that maximal sprint paddling accounts for only 5% of total surf time, with most paddling efforts lasting 20–30 seconds and 60% of them falling between 1 and 10 seconds [3]. Surfers spend up to 55% of their time sitting on their boards between sets [3]. This highlights the need to develop both explosive power and endurance.

Elite surfers often hit maximal sprint paddling speeds over 2.0 metres per second [3]. Tracking your progress toward this goal through gym work, speed drills, technique refinement, and body composition improvements can help you set realistic performance targets [3].

Consistent data analysis is the cornerstone of progress. By regularly reviewing your performance, you can spot patterns, understand how different conditions affect your surfing, and make informed adjustments to your training. The key is to use technology to simplify and enhance your training - not overwhelm you with unnecessary data. Choose tools that provide clear, actionable insights.

Recovery, Nutrition, and Lifestyle Factors

To truly thrive on the waves, your approach needs to go beyond mastering technique and building strength. Recovery, nutrition, and lifestyle choices form the foundation of consistent progress and resilience. When these elements are neglected, the impact of your training can diminish significantly.

Effective Recovery Techniques

Recovery isn't just about resting - it's an active process that helps your body repair and adapt. Incorporating methods like heat and cold therapy, deep breathing, and structured rest days can reduce fatigue and prepare you for your next session. For instance, cold therapy, such as ice baths or cold showers at temperatures of 10–15°C for 10–15 minutes, is known to reduce inflammation and ease muscle soreness. Following this with heat therapy - using hot showers, saunas, or heat packs - can promote blood flow and muscle relaxation. Adding 5–10 minutes of deep breathing exercises enhances oxygen delivery, further supporting recovery.

Recovery Technique	Duration	Temperature/Intensity	Benefits
Stretching	15–30 minutes	Light to moderate	Improves blood flow and clears lactic acid
Ice Bath	10–15 minutes	10–15°C	Reduces inflammation and soreness
Heat Therapy	15–20 minutes	Warm to hot	Relaxes muscles and boosts circulation
Deep Breathing	5–10 minutes	Controlled pace	Enhances oxygen delivery and recovery

Active recovery on rest days, such as light swimming or yoga, can also improve adaptation and overall performance [22].

Once your recovery routine is solid, the next step is to fuel your body with the right nutrition and hydration.

Nutrition and Hydration for Surfers

What you eat and drink plays a major role in keeping your performance consistent. Nutrition alone accounts for around 20% of your overall performance. A well-balanced diet should include approximately 60–70% complex carbohydrates (think quinoa, sweet potatoes, and oats), 15–20% lean proteins (like chicken, fish, legumes, or Greek yoghurt), and 15–20% healthy fats (such as avocados, nuts, and olive oil) [23].

"Sports performance will depend to a large extent on the diet we have", says César Alvarez [23].

Before hitting the waves, opt for slow-digesting carbohydrates - like oatmeal with banana or wholegrain toast with almond butter - about 1–2 hours prior to your session. After your session, focus on consuming protein within 30 minutes to support muscle recovery. Hydration is equally critical: during longer sessions, aim to drink water or an isotonic drink every 45 minutes. If you're surfing early in the morning, drink 5–7 ml of water per kilogram of body weight before bed to stay hydrated. In cases of severe dehydration, aim to replace fluids at a rate of 1.5 litres per kilogram of body mass lost [23][24].

Mental Wellbeing and Stress Management

Your mental state is just as important as your physical condition when it comes to surfing. In fact, 99% of surveyed surfers highlight the mental health benefits of the sport [26]. Surfing naturally induces a flow state - helping to quiet overthinking while boosting happiness and resilience [25].

"Surfing isn't just a sport; it's a full-on mental reset", says Surf Camp Australia [25].

Mindfulness techniques can help you stay focused and make better decisions in the water. Spending time in natural environments, like the ocean, has been shown to lower cortisol levels and improve mood. Additionally, connecting with your local surf community provides both emotional support and motivation. Interestingly, studies reveal that new surfers often experience a deeper sense of spirituality, which is linked to improved mental health outcomes [27].

Building a Long-Term Surf Training Routine

Creating a surf training routine that stands the test of time means blending various elements while adapting to your growing skills and the ever-changing ocean conditions. Instead of sticking to a rigid plan that might become irrelevant, focus on building a flexible foundation. For example, during flat spells, you can emphasise power training, while consistent waves call for honing paddling endurance. This way, your routine evolves along with the surf.

Start with the essentials: strength, cardio, mobility, and recovery, and gradually increase the intensity. As Renegade Surf Travel puts it, "Simply put, our sessions must become more difficult as we become more trained" [29]. This is the idea of progressive overload - adding resistance, increasing reps, or fine-tuning your technique to keep challenging your body.

Balance training is another critical piece of the puzzle. Spend 2-3 sessions a week focusing on balance exercises like those using balance boards or stability balls. The Caparica Surf Academy highlights its importance: "Balance is integral to surfing because it directly affects a surfer's ability to maintain control over the surfboard amidst the ever-changing conditions of the ocean" [28]. This kind of work helps you stay steady on the board, even in unpredictable waters.

For real, lasting progress, embrace micro-habits. Small, consistent actions can lead to big changes over time. Whether it’s adding five minutes of stretching to your daily routine, practising a new balance move, or visualising your next surf session, these little steps add up. Improving by just 1% each day can create a significant impact in the long run [30].

Track your progress to stay motivated and identify what’s working. Use fitness journals, photos, or performance metrics to measure your growth. Set SMART goals - Specific, Measurable, Achievable, Relevant, and Time-bound - and periodically review your routine to ensure it aligns with your surfing ambitions. Tools like Vector Surf can help you monitor progress and fine-tune your training.

Finally, build accountability through community. Whether it’s working with a trainer, teaming up with a workout buddy, or joining your local surf community, having others involved helps you stay consistent and provides valuable feedback. Celebrate the small wins along the way - those moments of progress keep you motivated for the long haul.

The goal is to create a routine that builds strength and skill over time. By focusing on consistency rather than short-term intensity, you’ll avoid burnout and develop habits that support your surfing journey for years to come.

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