Training Philosophy

Surfing demands a unique combination of paddle endurance, explosive power, rotational strength, and balance. Land training prepares the body for the ocean. Scientific findings: - 54% of surfing time is paddling - upper body endurance is critical - Core strength programs (8-week CSTP) significantly improve rotational power and jump height - Unstable surface training (BOSU, balance boards) is NOT evidence-based for strength gains - Key exercises: Back squats, RDLs, rotational movements on stable ground - TRX/suspension training effective for proprioception and core activation Physical demands of surfing: - Paddle endurance (sustained upper body work) - Pop-up explosiveness (chest-to-feet in one motion) - Rotational power (turns, cutbacks) - Core stability (maintaining position on board) - Lower body power (generating speed, pumping) - Balance and proprioception (dynamic board control) - Breath hold capacity (wipeouts, hold-downs) Key principles: - Build paddle endurance through swimming and rowing - Develop rotational power with medicine balls and cables - Strengthen lower body for maneuver power - Train core for anti-rotation and stability - Avoid unstable surface gimmicks - train strength on stable ground - Maintain shoulder health (high paddling volume stresses shoulders)