Surf Strength Fundamentals: Training by Ben Jenkins in TrainHeroic

Surf Strength Fundamentals

liftcoaching

Strength & Conditioning, General Fitness
Coach
Ben Jenkins

The 'Surf Strength Fundamentals' is an 8-week programme, consisting of 2 sessions per week that will help you develop your surfing.

No nonsense training concepts or gimmiky bits of equipment that look 'surfy'. This programme breaks down the fundamental qualities that relate to surfing performance. If you want to improve, you need to be able to do everything in this programme well.

This programme is perfect for youth surfers or anyone who is inexperienced in strength training for surfing performance. You will learn correct movement technique, build strength and co-ordination, learn how to effectively absorb force and become more confident in your training.

As we move through the weeks, exercises and intensities will progress to appropriately challenge you in a variety of ways. Developing good movement is crucial for a surfer and this stems from having good range of motion and strong, stable joints. Using scientifically backed principles, this programme will step your training up to the next level and ensure the hard work you are putting in, translates to performance in the water.

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Improve Your Surfing Performance
Training is all about transfer. Does the work you are putting in each week improve your performance in the water? The Surf Strength Fundamentals is built around developing the movements and qualities that will help you in the water.
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Learn How to Train Effectively
Starting out can be a daunting prospect, not knowing where to start and confused on what a training session should involve. This programme answers those problems, plus more. Learn effective movement technique and hone the basics of training.
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Perfect for Youth Surfers
This programme is perfect for any surfer who is new to following a structured performance programme, especially youth athletes! From working in youth development for over 6 years - this programme builds the foundations for a youth athlete to start their training journey the right way.
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Extensive Video Demos & Tutorials
Every exercise comes with video demonstrations and for technical components, extensive tutorials. As a coach it is my duty to prepare and teach you how to effectively perform each movement.
Features
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Access to Your Coach
If you have any questions about the programme, message me through the in-app messaging system.
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Programming 2 days per week
The perfect amount of sessions each week to provide you with the best results without limiting your amount of time in the water.
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Bi-weekly Exercise Progressions
Every second week exercises are progressed as you get stronger and more familiar with the movement patterns.
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy.
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Delivered through TrainHeroic
All programming is done through the easy to use and navigate TrainHeroic app.
Equipment
Required
Suspension Trainer // Chin-up bar (during later weeks)
Recommended
Medicine Balls // Power Bags
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Sample Week
Week 1 of 8-week program
Sunday
Week 1 Day 1

A1

The Bear Crawl

2 x 10

A2

Inchworms

2 x 10

B

Altitude Landing

2 x 8

C1

Push-Up From Knees

3 x 10

C2

High TRX Row

3 x 10

D1

Tempo Bodyweight Squat

3 x 10

D2

Isometric Lunge

3 x 30

E1

Prone Hold Isometric

3 x 45

E2

Twisting Sit-up

3 x 12

Wednesday
Week 1 Day 4

A1

The Bear Crawl

2 x 10

A2

Inchworms

2 x 10

B

Altitude Landing

2 x 8

C1

Push-Up From Knees

3 x 10

C2

High TRX Row

3 x 10

D1

Tempo Bodyweight Squat

3 x 10

D2

Isometric Lunge

3 x 30

E1

Prone Hold Isometric

3 x 45

E2

Twisting Sit-up

3 x 12

FAQs
Who is this training for?
This programme is perfect for any surfer, competitive or casual who is new to strength training or has not followed a structured strength and conditioning plan before.
Do I need any equipment?
Yes - you will need access to a suspension trainer (TRX), a chin-up bar during the later weeks and any kind of additional load. That could be a dumbbell, kettlebell, power bag, medicine ball, or something heavy at home!
What can I expect from the programme?
You can expect 2 sessions per week that will progress in intensity and complexity over the course of the 8-week training block. Exercise selection changes bi-weekly as you build strength and capacity.
What if I have a question?
TrainHeroic provides a great platform for any questions to be directed straight to and from me, your coach, Ben Jenkins. I always aim to respond within 24-hours.
How many session should I be doing each week?
Focus on completing 2 sessions per week with a minimum of 48 hours between sessions. Monday and Thursday is what I would recommend. If you would like to bump it up to 3 sessions per week, I would choose Monday, Wednesday and Friday.
How long does each session take?
Each session shouldn’t take longer than 45 minutes.
Surf Strength Fundamentals