How to Train for Big Wave Surfing: Strength, Endurance & Mental Prep

Want to ride Australia's biggest waves? Here's how you can prepare physically, mentally, and safely:

1. Build Strength: Focus on your core, upper body (for paddling), and lower body (for balance and power). Exercises like TRX rows, single-leg deadlifts, and surfer's pop-up push-ups are key.
2. Boost Endurance: Combine swimming, running, and high-intensity interval training (HIIT). Practice breath-hold drills to stay calm during wipeouts.
3. Mental Prep: Use visualisation techniques, breathing exercises, and mindfulness to stay focused and resilient.
4. Safety First: Train with local surf lifesaving clubs, practise emergency drills, and invest in safety gear like inflatable vests and helmets.

Why it matters: Big wave surfing demands physical strength, endurance, and mental toughness. Proper preparation not only improves performance but also ensures safety in life-threatening conditions.

How to Pool Train Underwater for Surfing Bigger Waves

Building Strength for Big Wave Surfing

When you're up against massive waves, your body has to be ready for the ultimate challenge. Building the right kind of strength isn't just about performance - it's about safety too. Big wave surfing pushes your physical limits, and the right preparation can make all the difference.

Key Muscle Groups and Movements

Big wave surfing works nearly every muscle, but some areas are especially critical. Your core is the anchor, keeping you balanced and enabling precise movements on the wave. Upper body strength is equally important - surfers spend around 44–61% of their time paddling, and up to 27% report shoulder pain from repetitive motions [4]. This highlights the need for strong shoulders, back, arms, and chest to handle paddling and duck diving.

Your legs are your powerhouses, providing stability and explosive energy for speed and manoeuvres on waves that can tower up to 6 metres high. Smaller muscles, like rotator cuffs, hip stabilisers, and ankle stabilisers, play a key role in balance and help prevent injuries. Focusing on these areas lays the groundwork for exercises that directly enhance your surfing abilities.

Strength Training Exercises

The best exercises for surfers build both strength and endurance. You need muscles that generate power but can also keep you going through long sessions.

Upper Body Strength for Paddling

• TRX Rows: Boost pull strength and paddling endurance.
• Turkish Get-Ups: Strengthen and stabilise your shoulders for those gruelling sessions.
• Dumbbell Push-Ups: Increase your range of motion and upper body strength.
• Standing Decline Chest Press: Targets chest and shoulder muscles essential for popping up on your board.

Core Stability and Balance

• Swiss Ball Planks: Strengthen your core and improve stability when the water gets rough.
• Exercise Ball Jackknifes: Build core strength and flexibility for quick, dynamic movements.
• Suitcase March: Enhances core strength and balance.
• Iso Split Squat Pallof Press: Combines leg power with core stability.

Lower Body Power and Stability

• Single-Leg Deadlifts: Develop balance and core strength.
• Rear Foot Elevated Split Squats: Strengthen and stabilise your lower body.
• Jump Squats: Build explosive power for speed and manoeuvres.
• Overhead Walking Lunges: Target lower body strength, core stability, and balance.
• Lunges with a Twist: Mimic the rotational movements needed on a wave.

Surf-Specific Movements

• Surfer's Pop-Up Push-Up: Perfect your pop-up form, speed, and strength.
• Bosu Ball Push-Ups: Challenge your core stability while simulating an unstable surface.
• Single-Leg Balance Reach: Improve lower body stability and motor control.
• Band Rotations: Strengthen the rotational movements that are key to powerful surfing.

Combining Land and Water Strength Training

To make your strength training effective, you need to bridge the gap between land and water exercises. This ensures your hard work in the gym translates to better performance in the surf.

Land-Based Workouts

Land exercises should mimic the dynamic movements of surfing while targeting the key muscle groups you use in the water. Incorporate movements in all directions - forward, backward, side-to-side, and rotational. Balance boards are a fantastic tool since they replicate the instability of waves and build core strength. Take Sarah from Caparica Surf Academy as an example: after committing to targeted strength exercises, she increased her paddling power by 30% and doubled her wave count in 2024 [6].

Water-Based Training

Swimming is a top choice for both aerobic and anaerobic conditioning, directly improving surfing performance. Interval swim training is especially effective for preparing for the demands of big waves. On land, you can mimic paddling with resistance bands or rowing machines. Surf-specific circuits, like paddling on an exercise ball paired with shoulder presses, help ensure your land training translates seamlessly to the water.

Personal trainer Cody Thompson explains the importance of this connection:

"Paddling is essentially just pulling yourself through the water. So, if we can increase our pull strength and pull endurance, we can catch more waves and surf longer." [5]

Building Endurance and Cardiovascular Fitness

Tackling big waves demands top-notch cardiovascular health. When you're in the thick of powerful swells, your heart and lungs need to perform at their best. In heavy water, the gap between "just enough" and peak endurance can make all the difference.

Cardio Training for Surfers

A strong cardiovascular system is the backbone of endurance in big wave surfing. As Ian Walsh, a big wave champion, puts it:

"The most important part of surfing is paddling." [8]

This makes sense when you realise that surfers spend more than half their time in the water paddling [10]. Surfers with excellent cardiovascular fitness can increase their wave count by up to 60% [7].

Swimming: The Best Surf-Specific Workout

Swimming is one of the most effective ways to boost your endurance because it closely mimics paddling [9]. To train like a surfer, try swim intervals: 30 seconds of maximum effort followed by 30 seconds of rest [9]. This approach builds stamina and mirrors the rhythm of surfing.

Running and Cycling for Fitness

Running helps build the aerobic capacity needed for all surf activities. Hill sprints, in particular, are great for explosive power - sprint uphill for 20 seconds, walk back down, and repeat 8–10 times [9].

Cycling offers a low-impact option that's easier on the joints while still improving cardiovascular strength. Combine steady rides with intervals to develop both endurance and speed.

High-Intensity Interval Training (HIIT)

HIIT aligns perfectly with the bursts of energy required for big wave surfing. For example, use a jump rope for 40 seconds at high speed, rest for 20 seconds, and repeat 10 times [9]. This not only strengthens your ankles and improves foot speed but also builds the quick recovery ability needed between waves.

Breath-Hold and Hypoxic Training

When you're held down by a wave, staying calm and conserving oxygen can be a lifesaver. Breath-hold training helps develop the physical and mental strength required for such situations.

CO₂ Tolerance: The Key to Staying Calm

The urge to breathe is triggered by carbon dioxide buildup, not a lack of oxygen. CO₂ tolerance training helps you manage this urge, allowing you to extend your breath-hold times safely [12]. As Augusto Vegas, founder of Survival Apnea, explains:

"Apnea helps you to develop self-awareness, self-control and forge body and mind resilience through the mastery of breathing and apnea" [13]

Pool-Based Breath-Hold Workouts

Start with static breath-holds in shallow water - always with a trained buddy present. Gradually increase your hold times as your CO₂ tolerance improves [11]. Once you're comfortable, progress to dynamic breath-holds by swimming underwater laps. Begin with one lap underwater, surface for a controlled breath, and repeat.

Hypoxic Swimming Drills

Hypoxic training involves limiting your breathing while swimming. For example, swim 50 metres while breathing every 5th stroke, then work up to every 7th stroke as you improve. This helps your body use oxygen more efficiently and prepares you to stay calm when oxygen is scarce. To simulate the stress of a wipeout, try holding your breath immediately after a high-intensity exercise like burpees or squat jumps [11].

Endurance Circuits for Paddling Power

To build stamina for long surf sessions, integrate cardio techniques into circuits that replicate surf conditions. These circuits should combine paddling movements, bursts of effort, and recovery periods.

Surf-Specific Circuit Training

Design circuits that mimic the demands of surfing. For instance, start with 2 minutes on a rowing machine to simulate paddling, then do 30 seconds of burpees, 1 minute of squat jumps, and finish with a 30-second rest. Repeat this 6–8 times. If you have access to a Vasa Trainer, it's an excellent tool for replicating paddling while strengthening your shoulders, back, and core [8]. No Vasa Trainer? Resistance bands can provide similar benefits.

Movement-Based Endurance Circuits

The secret to effective endurance circuits is matching the work-to-rest ratios of surfing. Big wave sessions involve intense paddling bursts followed by short recovery periods, so your training should reflect this rhythm.

Cardiovascular fitness directly impacts your surfing endurance. Surfers with higher fitness levels can stay out on the water up to 50% longer [7]. And that extra endurance isn't just about catching more waves - it's about having the energy to handle tough situations when they arise.

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Mental Preparation and Resilience Training

While physical strength and endurance are essential for big wave surfing, they only take you so far. The real test often lies in your mental readiness. When you're staring down a towering wall of water, it’s your mindset that determines whether you commit or freeze.

Visualisation and Mental Practice

Visualisation can be a game-changer in preparing your mind for the challenges of big wave surfing. By mentally rehearsing every step of the ride, from paddling out to completing the wave, you can build confidence and reduce the fear of the unknown.

Crafting Your Mental Movie

Before hitting the water, dedicate 10–15 minutes to visualising yourself successfully riding waves. Picture every detail: paddling out, positioning yourself for the perfect wave, making the drop, and gliding smoothly to shore. The more vivid your mental imagery, the more effective this exercise becomes.

"Visualisation seems to help a lot, seeing yourself there already at the podium or doing the manoeuvre or riding the wave as perfectly as you want", says Lisa Andersen, World Champion Surfer. "It really helps in actually doing it because you put the picture in your mind first, then practice it in your mind, and then it happens for you." [14]

Breaking It Down

Use slow-motion mental training to dissect complex manoeuvres into smaller, manageable parts. Imagine recognising the wave's shape, timing your movements, and adjusting your position. This step-by-step mental rehearsal can sharpen your technique and prepare you for surprises.

Repetition Builds Confidence

Wayne "Rabbit" Bartholomew is a testament to the power of visualisation. Without access to big waves in Queensland, he relied entirely on mental preparation for the infamous Pipeline:

"We just don't have any big waves at all in Queensland", recalls Bartholomew. "And so I had no choice but just to train and visualise, particularly visualising Pipeline and rehearsing big wave scenarios, just like a repetitive going through rides on big waves. That was my preparation. It was completely mental because there was no North Shore training outside the North Shore." [14]

Prepare for the Worst

Visualisation isn’t just about the perfect ride. It’s also a tool for mentally rehearsing emergency situations - like enduring hold-downs, executing emergency swims, or dealing with equipment failure. Picture yourself staying calm and making smart decisions under pressure. [14]

Breathing Exercises for Calmness

Breathing techniques are invaluable for staying composed in high-stress moments. They help you centre your mind and body, even in the chaos of big wave conditions.

Daily Diaphragmatic Breathing

Start with diaphragmatic breathing to maximise oxygen intake and activate your relaxation response. Place one hand on your stomach and the other on your chest. As you inhale deeply, your stomach should rise while your chest stays still [15]. Practising this for 5–10 minutes daily can train your body to stay calm when it matters most.

Tactical Breathing for Quick Composure

Tactical breathing, or box breathing, is a simple yet effective technique. Inhale for 4 counts, hold for 4 counts, exhale for 4 counts, and hold again for 4 counts [15]. It’s a quick way to regain control in stressful situations.

The 4-7-8 Method for Relaxation

For deep relaxation, try the 4-7-8 breathing technique. Inhale through your nose for 4 seconds, hold for 7 seconds, and exhale forcefully through your mouth for 8 seconds [16]. This method can help activate your body’s rest-and-digest mode.

Pre-Session Energy Boost

Before taking on big waves, some surfers use active breathing to prepare for underwater challenges. Garrett McNamara, a big wave legend, suggests hyperventilating briefly before calming your breath:

"When you're big wave surfing, and you want to stay comfortable under water, you hyperventilate right when you see that big set coming…do a quick 20 breaths (in and out, quickly). And then you do a couple calming down breaths. And then you're ready." – Garrett McNamara, Astral Ambassador [17]

These breathing methods are excellent tools to pair with mindfulness for building overall resilience.

Mindfulness and Stress Management

Mindfulness practices are essential for staying present and making clear decisions amidst the chaos of big wave surfing. Incorporating these habits into your routine can enhance your mental strength both in and out of the water.

Start Your Day with Mindfulness

Begin each morning with a simple box breathing exercise to set a calm and focused tone for the day [19]. Pair it with affirmations like "I am calm" or "I am focused" to reinforce a positive mindset.

Surfing as Meditation

Turn your surf sessions into a form of meditation. Focus on the feeling of the water against your board, the sound of the waves, and the rhythm of your paddling [18]. Staying fully present helps you block out distractions and connect deeply with your surfing.

Gratitude and Reflection

Taking a few moments each day to reflect on what you're grateful for can help shift your mindset. This practice fosters a sense of abundance and positivity, which can energise your training [19].

Building Mental Toughness

With regular mindfulness practice, you can strengthen your ability to handle the mental and emotional demands of big wave surfing. This mental toughness allows you to approach challenges with clarity and composure [19].

A well-prepared mind turns the ocean’s unpredictability into an opportunity for growth, enabling you to make smarter choices and ride with greater confidence - even when the stakes are high.

Safety and Scenario Training

Big wave surfing isn't just about skill and courage - it also requires a solid foundation in safety techniques. By practising structured drills and using the right equipment, surfers can turn potentially hazardous situations into manageable ones.

Practical Safety Drills

Preparing for emergencies in big wave surfing means practising specific scenarios regularly. These drills help build muscle memory and confidence, so when things go sideways, your body instinctively knows how to react.

High-Intensity Paddle and Hold-Down Simulation

SurfBodySoul recommends a drill that mimics the physical demands of a big wave wipeout. Start by paddling beyond the breaking zone, then paddle at 75–100% intensity for 2 minutes. After that, drop off your board (keeping your leash attached) and swim underwater for as long as possible. Repeat this with short rest intervals [20]. This drill conditions your body for the oxygen debt that occurs after an intense paddle and unexpected hold-down, closely simulating real big wave scenarios.

Timing Your Dives

Timed dives are crucial for navigating turbulent waters. Practise diving deep and swimming as far as possible to escape the chaos above. This skill is essential for duck-diving under massive whitewater walls or surviving a big set when caught inside [21].

Safe Fall Techniques

Learning how to fall safely can make a world of difference. Always cover your head with your arms, fall flat to spread the impact, and never dive headfirst [22]. Practise these techniques on land before incorporating them into water training.

Quick Recovery Drills

Quick recovery is vital after a wipeout. Practise swift pop-ups to get back on your feet and regain position immediately [3].

Australian big wave legend Tom Carroll underscores the importance of preparation:

"The better prepared you are, the calmer you'll be when things get tough out there. You don't want to just go out there and wing it - practice and familiarity with your gear are critical." [21]

Staying Calm Under Pressure

Staying composed is one of the most critical skills in big wave surfing. Panic rapidly depletes oxygen, turning a hold-down into a dangerous situation. Train yourself to stay calm using slow, controlled movements to conserve oxygen during simulated wipeouts [21].

These drills provide a strong foundation, but additional support from local surf safety organisations can take your preparedness even further.

Working with Local Surf Lifesaving Clubs

Australia’s surf lifesaving clubs are a cornerstone of coastal safety. With over 198,000 members across 315 affiliated clubs, Surf Life Saving Australia (SLSA) has saved more than 715,000 lives since its inception in 1907 [27].

The Numbers Behind the Safety Net

SLSA’s extensive network handles thousands of rescues every year. Between 2023 and 2024 alone, volunteer lifesavers and professional lifeguards performed 8,857 rescues, while 150 coastal drowning deaths were recorded across the country [29].

Getting Involved

One way to enhance your safety skills is by earning the Bronze Medallion. This course combines theory and practical training, covering rescue techniques, personal survival, and emergency care [28]. For surfers, these skills are directly applicable to handling emergencies in extreme conditions.

Research shows that formal water safety training significantly improves readiness for challenging situations [31]. This knowledge also benefits the broader surfing community, creating a ripple effect of safety awareness.

Specialised Big Wave Training

Some surf lifesaving clubs collaborate with organisations like the Big Wave Risk Assessment Group (BWRAG) to offer training tailored to extreme conditions [30]. These programs address the unique challenges of big wave surfing, providing valuable insights and techniques.

Finding Your Local Club

With over 95% of Australian beaches lacking professional lifeguard supervision [29], local surf lifesaving clubs play a crucial role. Finding your nearest club could be a life-saving decision for you and others [28].

While training is essential, the right safety gear is your last line of defence against big wave hazards.

Safety Gear for Big Waves

Training and local support are indispensable, but safety gear is what stands between you and the risks of big wave surfing. Beyond its physical function, the psychological reassurance it offers can be just as impactful. As Richie "Vas" Vaculik puts it:

"Having that buoyancy gives you peace of mind that you will head back to the surface without burning all available oxygen. It keeps panic at bay. The key is minimising risks through preparation. Trying to foresee and plan for worst case scenarios." [24]

Inflatable Safety Vests

Inflatable vests are a game-changer during hold-downs, helping you resurface quickly. Options include the Quiksilver Highline Airlift vest ($1,659.99) and the First Responder UP Vest with 4 X Pull ($825.00) [25]. For a more affordable option, the Patagonia Men's Yulex Impact Vest costs $229.99 and offers flotation without inflation [23]. Some vests, like the UNvest by Bluesoup, are designed to be worn under wetsuits for a streamlined fit [26].

Specialised Leashes

Big wave surfing calls for stronger, longer leashes. The Big Wave Leash 15 ft by Ocean & Earth, starting at $59.00, provides the extra length needed to reduce the risk of your board becoming a hazard during a wipeout [25].

Head Protection

Helmets like the Oakley WTR Icon Surf Helmet ($224.95) and the GATH GEDI Surfing Helmet ($189.00) offer impact protection without compromising manoeuvrability [23].

Replacement Components

Keeping spare parts on hand is a practical move. For example, CO₂ cartridges for inflatable vests cost around $22.50 each [25]. Regular maintenance ensures your gear remains reliable.

Integrated Safety Systems

Some brands recommend combining multiple safety elements for added security. For instance, Patagonia suggests using their PSI vest alongside flotation vests and wetsuits to ensure redundancy in critical situations [26].

Investing in safety gear is a small price to pay for the peace of mind and protection it offers. But remember, even the best equipment is only as effective as your ability to use it confidently under pressure.

Conclusion

Big wave surfing calls for a blend of physical strength, endurance, and mental toughness. These elements work together to prepare you for the challenges of riding massive waves safely and effectively.

On the physical side, targeted training can make a huge difference. For example, incorporating core exercises and high-intensity interval training (HIIT) can improve paddling efficiency and endurance by as much as 60% [2]. These gains aren't just numbers - they translate directly into better performance and greater safety in unpredictable conditions.

Mental preparation, however, is just as critical. Surfing icon Natxo González has said that big-wave surfing is "80% mental" [32]. Staying calm under pressure, visualising success, and managing fear are essential skills. As Mark Healey puts it:

"I am not going to let my mind go to places that allow me to start getting panicked. I am going to pull it back in. Control what you can control. Master it. Own it." [33]

The stakes are high - just one wipeout can unleash immense force [1]. That's why thorough preparation is non-negotiable. Facing waves of this magnitude requires more than natural ability; it demands discipline and readiness on every level.

Final Tips for Big Wave Surf Training

Bringing all these insights together, here are some practical tips to sharpen your training. Developing your skills for big wave surfing means taking a step-by-step approach that respects both your current fitness and the power of the ocean. Professional surfer Mark Visser sums it up well:

"You have to prepare yourself physically to give yourself confidence to try and push yourself on a great level when it comes to surfing. Anyone who has got the balls can surf big waves... but it's not a smart decision." [34]

Start with the basics. Build whole-body strength and power first, then incorporate speed training to improve sprint paddling, quick direction changes, and water agility [35]. Balance your aerobic and anaerobic training for better endurance and faster recovery between waves.

Consistency is key. Regular swimming and push-ups are excellent foundational exercises [34]. From there, add HIIT sessions 2-3 times a week during the off-season, reducing to 1-2 sessions when you're actively surfing [35].

Take your time - progress only when your body and mind are ready [34]. The ocean isn't going anywhere, but your safety depends on honest self-assessment and gradual improvement.

Confidence comes from preparation, and preparation comes from control [34]. Each training session lays the groundwork for peak performance. Vector Surf offers structured training resources to help you develop every aspect of your big wave readiness safely and effectively.

Step by step, you can build the skills and confidence needed to tackle big waves. It’s not just about overcoming fear - it’s about earning your place in the lineup through dedicated, thoughtful preparation. Every wave is a challenge, but with the right training, it’s a challenge you’ll be ready to meet.

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