Pop Up Protocol With Breath Hold

By Greg Finch


The Breath Hold Pop Up Protocol is very much a body and mind melding practice. You will be challenging your mind to relax as it screams at you to take a breathe. It is practicing to reduce that fear in a controlled environment to better prepare you and make you comfortable in the ocean and adverse surf conditions.

1 - 5 below describe ONE grouping of the Pop Up Protocol you are going to complete 3.

I suggest starting with a 2-3-2 rep count in each set and progress from there. A good progression strategy is to add reps to the middle set in the second grouping first.

Example: Group 1 = 2-3-2, Group 2 = 2-4-2, Group 3 = 2-3-2

Prioritize maintaining breathe control (Breathe hold during reps, 1 breathe between sets) over higher rep counts of pop ups.

1. Start with 2 minutes of nasal / diaphragmatic breathe

Start on all fours. You are looking to pre-load your body with oxygen, focus the mind, and feel prepared for the pop up protocol.

2. Get into the start of your pop up form

2. Take 1 more deep inhale and HOLD THE BREATHE

You will hold the breathe throughout the repetitions of the set

  • Complete the repetitions in the set
  • Go back into the start of your pop up
  • Slowly but FULLY exhale
  • Take ONE more full nasal inhalation and again hold breathe throughout the next set

3. Complete Second Set

  • Go back into the start of your pop up
  • Slowly but FULLY exhale
  • Take ONE more full nasal inhalation and again hold breathe throughout the next set

4. Complete Third Set

  • Go back into the start of your pop up
  • Slowly but FULLY exhale
  • Take ONE more full nasal inhalation and again hold breathe throughout the next set

5. Complete TWO Minutes Recovery of deep nasal diaphragmatic breathe


That is one grouping. You will complete 3

My stamina and paddling are really improved and that allows me to surf longer and stronger

profile-pic

I've noticed a big difference in really two main things. One is my pre-surf warm up gets my body loose and ready to surf. I feel like I'm not step-tripping over to myself as much. Doing those dumb falls that just waste a bunch of waves.

Second my stamina and paddling are really improved and that allows me to surf longer and stronger.

Josh Beckett - Winemaker

My Surfing Has Improved On So Many Levels

profile-pic

My surfing has improved on so many different levels working with Greg. I have developed much more confidence in the water. I feel more comfortable & strong out there. I can paddle longer, pop-up faster, and turn with more power.

Heather Miller - Acupuncturist for WSL

Those aches & pains after a sesh aren't there anymore

profile-pic

It really gave me direction of what to do to get my body feeling better. Some of those aches and pains I would get after a sesh aren't there anymore. I could see my body becoming much more reliable for me because of the exercises and techniques that were taught.

The personal service was awesome! Greg was very knowledgeable and easy to reach whenever. If I ever had a question he was there to help quickly.

Scott Williams

Get Our Free Surf Fit Blueprint Program

Hear What The Surf Strong Community Has to Say