Strength for Surf 2

Google Sheet Workout Export

By Pedro Bernardes

Experience Intermediate (2-3 years)
Time 56 minutes/day
Goals
Equipment

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Average Exertion
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60%
Average Cardio Intensity
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30%

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 but also 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.

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. 

This workout is about developing your strength so you can have stability and balance to keep enjoying your surf. Adding Super Sets in this workout increases volume and intensity of training, increases local muscular endurance and allows equilibrium between agonist and antagonist muscles. Drop Sets at the end of the workout you will take your muscles do complete exhaustion. 

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Description


Day 1 - Full Body

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Circuit
Barbell Back Squat demonstrationPlay Barbell Back Squat demonstration
3 sets, 14 reps, (rest 60s)
Time between exercises: 60s
Show Alternative Exercises
Dumbbell Lunges demonstrationPlay Dumbbell Lunges demonstration
3 sets, 12 reps, (rest 60s)
On top of a Bosu. One leg at a time, changing with no rest between.
Time between exercises: 60s
Show Alternative Exercises
Circuit
Standing One Leg Calf Raise With Dumbbell demonstrationPlay Standing One Leg Calf Raise With Dumbbell demonstration
3 sets, 12 reps, (rest 60s)
One foot in TRX. Add weight by holding a Dumbbell or Weight Plate. One leg at a time, changing with no rest between.
Time between exercises: 60s
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TRX Hamstring Curl
3 sets, 12 reps, (rest 60s)
One leg at a time, changing with no rest between.
Time between exercises: 60s
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Circuit
Bent-Arm Dumbbell Pullover demonstrationPlay Bent-Arm Dumbbell Pullover demonstration
3 sets, 12 reps, (rest 60s)
Time between exercises: 60s
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Pull-up demonstrationPlay Pull-up demonstration
3 sets, 12 reps, (rest 60s)
Time between exercises: 60s
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Circuit
Decline Pushup demonstrationPlay Decline Pushup demonstration
3 sets, 12 reps, (rest 60s)
Hands on Bosu
Time between exercises: 60s
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Cable Standing Fly demonstrationPlay Cable Standing Fly demonstration
3 sets, 10 reps, (rest 60s)
Time between exercises: 60s
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Circuit
Plank With Feet On Bench demonstrationPlay Plank With Feet On Bench demonstration
3 sets, 60s, (rest 60s)
Elbows on Bosu. Move knee to the side and back, alternating. One side at a time, changing with no rest between.
Time between exercises: 60s
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Barbell Good-morning demonstrationPlay Barbell Good-morning demonstration
3 sets, 14 reps, (rest 60s)
Time between exercises: 60s
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Circuit
Wood Chop with Rope Attachment demonstrationPlay Wood Chop with Rope Attachment demonstration
3 sets, 12 reps, (rest 60s)
One side at a time, changing with no rest between.
Time between exercises: 60s
Show Alternative Exercises
Side Crunch With Leg Lift demonstrationPlay Side Crunch With Leg Lift demonstration
3 sets, 12 reps, (rest 60s)
Add weight by holding Dumbbell. One side at a time, changing with no rest between.
Time between exercises: 60s
Show Alternative Exercises

Date Created: 12/30/2018, UTC


Last Updated: 7/12/2021, UTC

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