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Strength for Surf 2
| Experience |
| Intermediate (2-3 years) |
| Time |
| 80 minutes/day | 1 day/week | 1 weeks |
| Good for |
| Women's Athletic Performance, Men's Athletic Performance, Women's Build Muscle, Men's Build Muscle, Women's Gain Strength, Men's Gain Strength |
| Equipment |
| Barbell, Bodyweight, Cable, Dumbbell, Other, Pull up bar, Suspension (TRX) |
| 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 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. Show More |
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 | |
| Circuit | 1A. Barbell Squat  | 3 | 14 12 10 | 60s |
1B. Dumbbell Lunges On top of a Bosu. One leg at a time, changing with no rest between. | 3 | 12 10 8 | 60s | |
| Circuit | 2A. Standing One Leg Calf Raise With Dumbbell One foot in TRX. Add weight by holding a Dumbbell or Weight Plate. One leg at a time, changing with no rest between. | 3 | 12 10 8 | 60s |
2B. TRX Hamstring Curl One leg at a time, changing with no rest between. | 3 | 12 10 8 | 60s | |
| Circuit | 3A. Bent-Arm Dumbbell Pullover | 3 | 12 10 8 | 60s |
3B. Pull-up | 3 | 12 10 8 | 60s | |
| Circuit | 4A. Decline Pushup Hands on Bosu | 3 | 12 10 8 | 60s |
4B. Cable Standing Fly | 3 | 10 8 6 | 60s | |
| Circuit | 5A. Plank With Feet On Bench Elbows on Bosu. Move knee to the side and back, alternating. One side at a time, changing with no rest between. | 3 | 40 50 60 | 60s |
5B. Barbell Good-morning | 3 | 14 12 10 | 60s | |
| Circuit | 6A. Wood Chop with Rope Attachment One side at a time, changing with no rest between. | 3 | 12 10 8 | 60s |
6B. Side Crunch With Leg Lift Add weight by holding Dumbbell. One side at a time, changing with no rest between. | 3 | 12 10 8 | 60s | |
Date Created: 12/30/2018, UTC
Last Updated: 4/18/2021, UTC
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