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Strength for Surf 2

By Pedro Bernardes

Experience
Intermediate (2-3 years)
Time
80 minutes/day
Good for
Athletic Performance, Build Muscle, Gain Strength
Equipment
Barbell, Bodyweight, Cable, Dumbbell, Other, Pull up bar, Suspension (TRX)
Statistics
Average Cardio Intensity
30%
Average Exertion
60%
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. 

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Day 1

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Circuit
Barbell Squat demonstrationPlay Barbell Squat demonstration
1A. Barbell Squat
3 sets, 14, 12, 10 reps, (rest 60s)
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Dumbbell Lunges demonstrationPlay Dumbbell Lunges demonstration
1B. Dumbbell Lunges
3 sets, 12, 10, 8 reps, (rest 60s)
On top of a Bosu. One leg at a time, changing with no rest between.
Show Alternative Exercises
Circuit
Standing One Leg Calf Raise With Dumbbell demonstrationPlay Standing One Leg Calf Raise With Dumbbell demonstration
2A. Standing One Leg Calf Raise With Dumbbell
3 sets, 12, 10, 8 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.
Show Alternative Exercises
TRX Hamstring Curl▶
2B. TRX Hamstring Curl
3 sets, 12, 10, 8 reps, (rest 60s)
One leg at a time, changing with no rest between.
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Circuit
Bent-Arm Dumbbell Pullover demonstrationPlay Bent-Arm Dumbbell Pullover demonstration
3A. Bent-Arm Dumbbell Pullover
3 sets, 12, 10, 8 reps, (rest 60s)
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Pull-up demonstrationPlay Pull-up demonstration
3B. Pull-up
3 sets, 12, 10, 8 reps, (rest 60s)
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Circuit
Decline Pushup demonstrationPlay Decline Pushup demonstration
4A. Decline Pushup
3 sets, 12, 10, 8 reps, (rest 60s)
Hands on Bosu
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Cable Standing Fly demonstrationPlay Cable Standing Fly demonstration
4B. Cable Standing Fly
3 sets, 10, 8, 6 reps, (rest 60s)
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Circuit
Plank With Feet On Bench demonstrationPlay Plank With Feet On Bench demonstration
5A. Plank With Feet On Bench
3 sets, 40, 50, 60s, (rest 60s)
Elbows on Bosu. Move knee to the side and back, alternating. One side at a time, changing with no rest between.
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Barbell Good-morning demonstrationPlay Barbell Good-morning demonstration
5B. Barbell Good-morning
3 sets, 14, 12, 10 reps, (rest 60s)
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Circuit
Wood Chop with Rope Attachment demonstrationPlay Wood Chop with Rope Attachment demonstration
6A. Wood Chop with Rope Attachment
3 sets, 12, 10, 8 reps, (rest 60s)
One side at a time, changing with no rest between.
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Side Crunch With Leg Lift demonstrationPlay Side Crunch With Leg Lift demonstration
6B. Side Crunch With Leg Lift
3 sets, 12, 10, 8 reps, (rest 60s)
Add weight by holding Dumbbell. One side at a time, changing with no rest between.
Show Alternative Exercises

Date Created: 12/30/2018, UTC


Last Updated: 4/18/2021, UTC

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