Get 1-1 Strength Coaching
Improve Your Surfing
That takes preparation. And for a lot of surfers, that preparation is about more than fitness.
It's about reconnecting.
Maybe life has been busy. Maybe you haven't surfed as much as you used to. Maybe you still identify as a surfer, but your body hasn't felt as connected to that identity lately.
Six weeks is enough time to start changing that.
Not by overcomplicating it.
By getting consistent with the simple things that matter most.
WEEKS 1-2: BUILD THE BASE
The first two weeks are about building the body that can handle the work ahead.
This is where you build rhythm. Get your lungs working again. Open the shoulders. Bring some life back into the hips. spine, and ankles. Reintroduce basic strength patterns-squats, hinges, lunges, rows, pushups, carries, and simple core work.
Cardio matters here, but it does not need to crush you. Walk hills. Bike. Swim. Row.
Paddle if you can.
The goal is simple:
Build The engine before you ask it to perform
WEEKS 3-4: TURN FITNESS INTO SURF FITNESS
This is where things start to click.
Add harder intervals. Short efforts where your breathing gets challenged. Longer efforts where you need to stay composed.
Paddle-specific conditioning. Rotational strength. Pop-up work. Explosive movement in doses your body can actually use.
Surfing is rarely one clean effort. It's paddle, wait, reposition, sprint, duck dive, recover, paddle again, pop up, ride, paddle back out, and do it all again.
Your training should respect that.
WEEKS 5-6: SHARPEN, DON'T CRUSH YOURSELF
The final two weeks are about sharpening.
Keep the paddle conditioning in. Keep the power circuits in. Keep the mobility work in. But start respecting freshness more.
Sleep. Recovery. Mobility. These are training now.
You want your shoulders moving well.
Your hips opening. Your spine rotating Your legs strong under you. Your breath calm when the sets stack up.
You want to feel like your body is available to you.
THE SIMPLE WEEKLY BLUEPRINT
✅ 3 strength sessions
✅ 2 cardio or interval sessions
✅1 full mobility-focused day
✅ Daily short breath or mobility check-ins
✅ Surf every chance you get
✅ Protein at every meal
✅ Consistent sleep
That's it. Simple does not mean easy. It means clear. And clear is what helps you stay consistent when life gets busy.
DON"T JUST TRAIN FOR THE TRIP
A surf trip gives you a deadline. That helps.
But the deeper opportunity is to use the trip as a reason to come back to your surfing everyday. In the water or moving and preparing outside of it.
To always feel connected. To remember that being a surfer is not just about how often you get in the water. It is about how you live, how you prepare, how you move, how you breathe, and how you keep showing up for the thing that still matters to you.
Six weeks of smart training can change the way you arrive That is what this is really for. Not just to get through the trip.
To surf well. To come back for more. To stay capable in the water.
And to leave wishing you had one more week.
Want help getting ready for your next surf trip?
Six weeks can make a real difference when you have the right plan, the right structure, and the right support.
Whether you are preparing for your next surf trip, your next surf, or your next wave, you do not have to figure it all out on your own.
I can help you build a simple surf-specific plan around where you are right now — your body, your schedule, your goals, your upcoming waves, and what you need most to stay strong, mobile, confident, and surf-ready.
Fill out the short form below and we’ll set up a time to talk about what you need right now to Surf Strong for Life.
