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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

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Equipment

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

Average Exertion

60%

Average Cardio Intensity

30%

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

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

Show More

Equipment

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

Avg Exertion

60%

Workout Type

Full Body

Avg Cardio Intensity

30%

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. 


ExerciseSetsRepsRestNotes
1A. Barbell Squat3 sets14, 12, 10 reps60s
1B. Dumbbell Lunges
Dumbbell Lunges
3 sets12, 10, 8 reps60s
On top of a Bosu. One leg at a time, changing with no rest between.
2A. Standing One Leg Calf Raise With Dumbbell3 sets12, 10, 8 reps60s
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
TRX Hamstring Curl
3 sets12, 10, 8 reps60s
One leg at a time, changing with no rest between.
3A. Bent-Arm Dumbbell Pullover3 sets12, 10, 8 reps60s
3B. Pull-up3 sets12, 10, 8 reps60s
4A. Decline Pushup
Decline Pushup
3 sets12, 10, 8 reps60s
Hands on Bosu
4B. Cable Standing Fly
Cable Standing Fly
3 sets10, 8, 6 reps60s
5A. Plank With Feet On Bench3 sets40, 50, 60s60s
Elbows on Bosu. Move knee to the side and back, alternating. One side at a time, changing with no rest between.
5B. Barbell Good-morning3 sets14, 12, 10 reps60s
6A. Wood Chop with Rope Attachment3 sets12, 10, 8 reps60s
One side at a time, changing with no rest between.
6B. Side Crunch With Leg Lift3 sets12, 10, 8 reps60s
Add weight by holding Dumbbell. One side at a time, changing with no rest between.

Date Created: 12/30/18, 4:19 PM


Last Updated: 11/1/20, 10:06 PM

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