Training Rules
7 rules (0 hard, 7 soft)
Evidence-based constraints that guide workout generation. Hard rules are never broken; soft rules can be adjusted for experienced athletes.
Training
Include paddle-specific endurance work in every training week
Paddling is 54% of surfing - must train it specifically
Include rotational power exercises (med ball throws, cable rotations)
All maneuvers involve rotation - power here improves surfing
Do NOT use BOSU balls or unstable surfaces for strength work
Research does not support strength gains from unstable surface training
Prioritize anti-rotation and stability over flexion exercises
Surfing requires resisting rotation, not creating it through crunches
Back squats and RDLs are foundation exercises
Research shows these are optimal for surf-specific lower body power
Include breath hold training if surfing bigger waves
Wipeouts require calm breath hold capacity
Safety
Include shoulder prehab in every session (face pulls, external rotation)
Paddling volume stresses shoulders - prevent overuse injuries