Strength for Surf 2

By Pedro Bernardes

Experience

Intermediate (2-3 years)

Days per week

1 day

Time

80 minutes

Genders

Female, Male

Goals

Athletic Performance (Female | Male)

Build Muscle (Female | Male)

Gain Strength (Female | Male)

Description

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 ha

Source

myworkouts

Equipment

Barbell, Bodyweight, Box, Cable, Dumbbell, Pull up bar, Suspension (TRX)

Average Exertion

Average Cardio Intensity

Workout Type

Full Body

Experience

Intermediate (2-3 years)

Time

80 minutes

Genders

Female, Male

Days per week

1 day

Goals

Athletic Performance (Female | Male)

Build Muscle (Female | Male)

Gain Strength (Female | Male)

Description

Equipment

Barbell, Bodyweight, Box, Cable, Dumbbell, Pull up bar, Suspension (TRX)

Avg Exertion

Workout Type

Full Body

Avg Cardio Intensity

Source

myworkouts

Week 1

Physiological effect: Morphological gains. Increase in muscle strength by recruiting more muscle fibers, resulting in the development of stability and balance.

Training characteristics: Full body workout to increase major muscle intra and inter coordination for specific tasks and muscles in surf.

Tempo: 2''/2'' (Concentric and Eccentric parts of the movement)

Rest between workouts: 24 to 48 hours

Increase load on 2 and 3 Set.

Day 1

Scroll to top

Exercise	Sets	Reps	Rest	Notes
1A. Barbell Squat Barbell Squat - Step by Step Instructional Video by Best Barbells	3 sets	14, 12, 10 reps	60s
1B. Dumbbell Lunges ▶	3 sets	12, 10, 8 reps	60s	On top of a Bosu. One leg at a time, changing with no rest between.
2A. Standing One Leg Calf Raise With Dumbbell Standing single leg dumbbell calf raises by FITTR	3 sets	12, 10, 8 reps	60s	One foot in TRX. Add weight by holding a Dumbbell or Weight Plate. One leg at a time, changing with no rest between.
2B. TRX Hamstring Curl ▶	3 sets	12, 10, 8 reps	60s	One leg at a time, changing with no rest between.
3A. Bent-Arm Dumbbell Pullover Bent-Arm Dumbbell Pullover by Musqle	3 sets	12, 10, 8 reps	60s
3B. Pull-up 101 REPS / MUSCLE UPS, DIPS, PULL UPS by Javi Ales Robles	3 sets	12, 10, 8 reps	60s
4A. Decline Pushup ▶	3 sets	12, 10, 8 reps	60s	Hands on Bosu
4B. Cable Standing Fly ▶	3 sets	10, 8, 6 reps	60s
5A. Plank With Feet On Bench Plank w/ Feet Elevated on Bench by Tyler Davies Fitness	3 sets	40, 50, 60s	60s	Elbows on Bosu. Move knee to the side and back, alternating. One side at a time, changing with no rest between.
5B. Barbell Good-morning Barbell Good Mornings by [P]Rehab	3 sets	14, 12, 10 reps	60s
6A. Wood Chop with Rope Attachment cable rope wood chop by trainwithgreg	3 sets	12, 10, 8 reps	60s	One side at a time, changing with no rest between.
6B. Side Crunch With Leg Lift Side Crunch Leg Lift Demo by AtYourDoorPT Alex	3 sets	12, 10, 8 reps	60s	Add weight by holding Dumbbell. One side at a time, changing with no rest between.