Surfing is a full body sport using many different body parts in combination and in succession. Train for it in the same way. So instead of isolating muscle groups as a bodybuilder would, use circuit training to move rapidly through a range of exercises that hit different body parts.
Flexibility is important for surfing. So avoid building bulk. Instead, concentrate on lifting light weights for lots of repetitions. Design your program to focus on the unique demands of surfing.
Paddling will demand much of you when in the water. Cable machines or pulleys are good for training the upper body for paddling. Build endurance for paddling with lateral raises and cable straight arm pull downs both of which focus on the lats. Work your triceps with cable incline pushdowns. These exercises can also be performed with free weights. Work 3 sets of 35 reps.
Arm circles are a great way to create flexibility in the shoulder sockets for paddling. Do two sets of 30 seconds forward and two sets of 30 seconds back.
You will want to build power through your arms and chest so you can pop-up quickly on the waves. Burpees (aka squat thrusts) are a great way to achieve this. Make sure to add a pushup to your burpee. Go 3 sets of 10.
Core strength is essential for surfing. Concentrate on the abdominal muscles with crunches. Try three sets of 12 to begin with and work to fatigue as your reps begin to build. Work flexibility through your core with seated abdominal twists using a medicine ball. Again, three sets of 12, and then to fatigue as you become better conditioned.
While you’re on the floor, add some yoga moves. Of particular value for surfers is a sequence consisting of plank pose into cobra into upward dog; followed by dolphin pose into plank.
Finally, you will want to add some leg strength for surfing, focusing particularly on the quadriceps and gluteal muscles. This is best accomplished with lunges. Try two sets of 20 lunges where each leg is one count.
Cardiovascular conditioning is important for surfing so create a circuit of these exercises. Do each exercise intensely with no rest between and with a 60 second rest at the end of each circuit.
A sample circuit training program for surfers might be:
Lateral Raises – 1 set of 35
Burpees – 1 set of 10
Crunches – 1 set of 12
Cable Straight Arm Pull Downs – 1 set of 35
Lunges – 1 set of 20
Arm Circles – 30 seconds forward/30 seconds back
Seated Abdominal Twists – 1 set of 12
Cable Incline Pushdowns – 1 set of 35
Sequence of yoga moves
Rest 60 seconds / Repeat, working through the sets to completion.
Work these muscles in this way a few times a week and you will find yourself in tip top shape for surfing when it’s time to hit the waves.
Getting in shape for surfing, Photos8.com