Surf Strength Fundamentals 2.0

liftcoaching

Strength & Conditioning, General Fitness

Coach

Ben Jenkins MSc BSc

Surf Strength Fundamentals 2 is the perfect follow on programme from Surf Strength Fundamentals. This 8-week programme, consisting of 2 sessions per week, will help you develop and enhance the skills and techniques you have already learned, taking you to new heights in your surfing performance.

With limited equipment requirements, this programme is perfect for surfers of all levels, whether you are a hungry grom or a seasoned pro, and is especially suitable for those who want to train abroad. You'll continue to build strength, coordination and confidence, and learn how to effectively absorb force, making you a more well-rounded surfer.

This programme builds upon the foundational principles of the first programme and is designed to challenge you in new ways. You'll progress to more advanced exercises and intensities that will help you fine-tune your movement technique, increase your range of motion, and strengthen your joints.

Using scientifically backed principles and proven training methods, this programme will help you reach your full potential and ensure that the hard work you put in translates to performance in the water.

$45

Get Surf Strength Fundamentals 2.0

Tried and Tested

The Surf Strength Fundamentals programmes has been put to the test by some of the best surfers in the UK, and has delivered proven results. Using scientifically backed principles and proven training, you can ensure your hard work translates to improved performance in the water.

Suitable for All Levels

Designed to accommodate surfers of all levels, from young grommets to seasoned pros. No matter where you are in your surfing journey, this programme will challenge you and set you up for more advanced training techniques.

Strength, Movement and Confidence

Developing strong movement patterns are the foundation of effective strength training. With a focus on developing correct movement technique, this programme will help you establish the building blocks needed to take your surfing performance to new heights.

Features

Access to your coaches

Coaches who will hold you accountable and provide the feedback you need to progress

Programming 2 days per week

The perfect number of sessions per week to provide you with the best results, without limiting your time in the water

Exercise Video Guidance

Instructional videos to guide your practice and make execution easy

Delivered through TrainHeroic

Sweating over a lifeless PDF is so last year. Your coach will push you harder, know you better, and keep you going longer, all through an app.

Equipment

Required

Suspension Trainer // Chin-up Bar // External Load // Medicine Ball

Recommended

Dumbbells // Power Bags // Resistance Bands

Sample Week

Week 1 of 8-week program

Monday

Week 1 Day 2

Bear Crawl

3 x 10

Half Kneeling Overhead Med Ball Throw

3 x 10

Lateral Hop and Stick

3 x 10

Skip for Distance

3 x 20

Single Leg Push-up

3 x 12

Jumping Eccentric Chin-up

3 x 12

Sandbag Front Loaded Squat

3 x 12

Sandbag Reverse Lunge

3 x 12

Side Plank

3 x 45

Glute Bridge with Reach

3 x 20

Thursday

Week 1 Day 5

Bear Crawl

3 x 10

Half Kneeling Overhead Med Ball Throw

3 x 10

Lateral Hop and Stick

3 x 10

Skip for Distance

3 x 20

Single Leg Push-up

3 x 12

Jumping Eccentric Chin-up

3 x 12

Sandbag Front Loaded Squat

3 x 12

Sandbag Reverse Lunge

3 x 12

Side Plank

3 x 45

Glute Bridge with Reach

3 x 20

Coach

More from liftcoaching

Ben Jenkins MSc BSc

I am a strength and conditioning coach with a focus on working with surfers. I've been coaching athletes for over 8 years and have developed a passion for helping surfers of all levels achieve their full potential in the water. Whether you're a surfer on the competitive circuits or a weekend warrior, I'm here to help you reach your goals.

FAQs

Who is this training for?

This programme is designed for surfers of all levels, from beginners to advanced. However, it is recommended that participants have some prior experience in bodyweight strength training. This will help ensure that they can effectively perform the exercises and see the best results.

Do I need to have completed Surf Strength Fundamentals first?

No - but it is advised as you will be at the perfect level to continue onto Surf Strength Fundamentals 2.0. It is recommended you have a good base of bodyweight strength and an understanding of fundamental movements patterns to get the best results from the programme.

Do I need any equipment?

Yes - you will need access to a suspension trainer (TRX), a chin-up bar and any kind of additional load. Dumbbell, kettlebell, powerbag’s all good choices. You can even fill up a backpack and use that!

What can I expect from the programme?

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.

Will I be able to contact my coach?

Yes - TrainHeroic provides a great platform for any questions to be directed straight to and from me, your coach, Ben Jenkins. I always aim to response within 24 hours.

How many sessions 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 is programmed. 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.

The Proof

Elliot Barton

U18’s Welsh National Champion

Verified Athlete

"I would highly recommend this programme if you want to challenge yourself and become a better athlete. After finishing the programme I have seen great improvements in my strength and fitness which has really helped my surf development."

Eli Perrins-Davis

Welsh Junior + Senior Athlete

Verified Athlete

"Can’t recommend getting on the programme enough. Been super beneficial to my surfing and have seen huge improvements in my strength and fitness. The sessions are also super convenient and there is plenty of help and guidance. Get on it!"

Customer Reviews

Overall Rating

Surf Strength Fundamentals 2.0

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