4 Weeks Strength for Surf Workout

By Pedro Bernardes

	Intermediate (2-3 years)
	91 minutes/day \| 3 days/week \| 4 weeks
	Athletic Performance, Gain Strength, Build Muscle
	Smith Machine, 2 x Dumbbell, BOSU Ball, Bodyweight, Hi-Lo Pulley Cable Machine, Lat Pulldown Bar, Flat Bench, Incline Bench, Single Grip Handle Strap, Exercise Ball, Barbell, Rope Cable Machine, Single D-Handle Attachment Show More

Average Exertion

Average Cardio Intensity

Surfing is an activity characterized by intermittent efforts and periods of

recovery with a wide range of different lengths, involving different parts of the body.

This means that a surfer not only has to have Stamina, Strength, Power, Balance, Coordination and Agility. Surf as a competitive sport as some particularities such as 40 to 50% of the average time is spent rowing and only 4 to 8% is spent on wave ridding witch is the task that is relevant to proceed to the next stage of the competition or eventually win. The first task is about Stamina with intermittent bouts and the second one is more about Power, also with intermittent bouts.

This workout is about developing your strength so you can have stability and balance to start to enjoy your surf.

To gain strength is to develop the ability to support and move higher loads than before by recruiting more muscle fibers and to use them more effectively for a short period of time.

Description

Week 1 Overview

Day 1:

Day 1

Day 2:

Rest

Day 3:

Day 3

Day 4:

Rest

Day 5:

Day 5

Day 6:

Rest

Day 7:

Rest

Day 1

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Exercise	Sets	Reps	Rest
1.Smith Machine Squat See Exercise Notes	3 sets	14 reps	60s
2.Dumbbell Lunges See Exercise Notes	3 sets	12 reps	60s
3.Dumbbell Alternating Side Lunge See Exercise Notes	3 sets	12 reps	60s
4.BOSU Ball Single-Leg Balance See Exercise Notes	3 sets	60s	60s
5.Straight-Arm Lat Pulldown	3 sets	12 reps	60s
6.Seated Dumbbell Shoulder Press	3 sets	12 reps	60s
7.Incline Dumbbell Flye	3 sets	12 reps	60s
8.Cable Lateral Raise	3 sets	12 reps	60s
Circuit #9 - 3 rounds Rest 60s between rounds
9A.Exercise Ball Plank	3 rounds	60s	0s
9B.Barbell Romanian Deadlift	3 rounds	14 reps	60s
Circuit #10 - 3 rounds Rest 60s between rounds
10A.Side Plank See Exercise Notes	3 rounds	60s	0s
10B.Standing Side Crunch See Exercise Notes	3 rounds	14 reps	60s

Day 3

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Exercise	Sets	Reps	Rest
1.Smith Machine Squat See Exercise Notes	3 sets	14 reps	60s
2.Dumbbell Lunges See Exercise Notes	3 sets	12 reps	60s
3.Dumbbell Alternating Side Lunge See Exercise Notes	3 sets	12 reps	60s
4.BOSU Ball Single-Leg Balance See Exercise Notes	3 sets	60s	60s
5.Straight-Arm Lat Pulldown	3 sets	12 reps	60s
6.Seated Dumbbell Shoulder Press	3 sets	12 reps	60s
7.Incline Dumbbell Flye	3 sets	12 reps	60s
8.Cable Lateral Raise	3 sets	12 reps	60s
Circuit #9 - 3 rounds Rest 60s between rounds
9A.Exercise Ball Plank	3 rounds	60s	0s
9B.Barbell Romanian Deadlift	3 rounds	14 reps	60s
Circuit #10 - 3 rounds Rest 60s between rounds
10A.Side Plank See Exercise Notes	3 rounds	60s	0s
10B.Standing Side Crunch See Exercise Notes	3 rounds	14 reps	60s

Day 5

Scroll to top

Exercise	Sets	Reps	Rest
1.Smith Machine Squat See Exercise Notes	3 sets	14 reps	60s
2.Dumbbell Lunges See Exercise Notes	3 sets	12 reps	60s
3.Dumbbell Alternating Side Lunge See Exercise Notes	3 sets	12 reps	60s
4.BOSU Ball Single-Leg Balance See Exercise Notes	3 sets	60s	60s
5.Straight-Arm Lat Pulldown	3 sets	12 reps	60s
6.Seated Dumbbell Shoulder Press	3 sets	12 reps	60s
7.Incline Dumbbell Flye	3 sets	12 reps	60s
8.Cable Lateral Raise	3 sets	12 reps	60s
Circuit #9 - 3 rounds Rest 60s between rounds
9A.Exercise Ball Plank	3 rounds	60s	0s
9B.Barbell Romanian Deadlift	3 rounds	14 reps	60s
Circuit #10 - 3 rounds Rest 60s between rounds
10A.Side Plank See Exercise Notes	3 rounds	60s	0s
10B.Standing Side Crunch See Exercise Notes	3 rounds	14 reps	60s

Date Created: 12/19/2018, UTC

Last Updated: 9/12/2020, UTC

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