Surfing requires a tremendous amount of upper-body and core strength, as well as cardiovascular endurance and skill. Whether you’re an elite-level surfer or your just trying to get the most out of your limited time in the water, doing some cross training can really help to improve your performance.
We’ve asked our friends at Extreme Athletics in Orange County, California to show us the tricks they use to train some of the world’s best surfers, so you can take your game to the next level. Here is a sample of one of their surf-specific workouts:
Get into a plank position from your hands, with your elbows stacked under your shoulders. Engage your core, and do not allow your hips to sag. Use your arm and chest muscles to lower yourself down into until your chest touches the ground. At the bottom press your body back up to the start position in one, controlled motion.
Get in a pushup position with your feet in the foot cradles of the Suspension Trainer, directly under the anchor point. Brace your core and perform a pushup. When you reach the top of the push up, pause for a moment and pike your hips up while keeping your legs as straight as you can. Pause for a moment at the top, then lower your hips back down to the start position.
Stand facing the TRX holding one handle in your right hand, plant your left foot in line with the anchor point. Lower your hips towards ground, keeping your right leg straight out in front of you. Drive through the heel of your left foot and extend your hips forward to stand. Repeat on both sides.
Stand facing the anchor point, holding one handle of the Suspension Trainer with one hand tucked into your side and your free hand reaching up toward the anchor point. Brace your core and focus on maintaining a solid plank position. Slowly lower your body away from the anchor point with your working hand, letting yourself rotate away, until your non-working hand is reaching toward the ground. Maintain your plank. Pull yourself back to the start position in one controlled movement until your non-working hand is touching the Suspension Trainer. Repeat on both sides.
TRX Abducted Lunge:
Stand sideways to the TRX and place the arch of your foot closest to the straps in both foot cradles. Hold your arms straight out in front of you and keep shoulders over hips. Lower your hips down and back, allowing your suspended leg to move away from body. Keep your chest tall and your eyes focused out ahead of you. Squeeze your gluts and drive through the inner thigh of your suspended leg to return.
Perform each exercise for 60 seconds with 30 seconds rest in between exercises. Repeat the entire sequence 1-3 times through, 2-4 times a week to see optimal results.