Strong Surf Club (Gym Edition)
Adrenaline Athlete
CATCH MORE WAVES // PADDLE STRONGER // POP UP FASTER!
Strong Surf Club (Gym Edition) is a gym-based masterclass in physical preparedness for surfing. This is all you need to make sure your mind and body are always in complete control from the moment you paddle out.
"I’m now surfing the best I’ve ever surfed in my entire life” - Leighton, UK Surf Show Host
This Surf Strength Training Programme is designed to help you build & maintain the core physical attributes you need to get the most from every surf all year round. So when you get out, you get the absolute most out of it. You spend less time scratching your way out back. Instead you can maximise your wave count and perform more aggressive manoeuvres.
WHO IS IT FOR? Anyone who wants to stay in condition and be physically prepared for every surf – and prefers training at home.
Make sure you have the strength, power and stamina to perform at your best – not fade early and go home. This programme will help you do exactly that.
Dynamic Warm Up
A
Dynamic Warm Up
1. Foam Roll (Optional) - 10 slow rolls in total / per side, focussing on tight or problematic areas. Refer to the ‘Surfing Mobility Manual’ for videos and instructions. 2. Mobilise - Complete the following circuit once: - Wall Ankle Mobilisation x 10 reps (per side) - World’s Greatest Stretch x 10 reps (per side) - 90/90 Hip Flow x 10 reps (per side) - Cat Camel x 10 reps - Prone Arm Circles x 10 reps (per side) 3. Prepare - Complete the following circuit twice: - Banded Lat Pulldown x 12 - Band Pull Aparts x 15 - T.Push Up x 6 (per side) - Bodyweight Cossack Squat x 6 (per side) Notes: - See videos for technical points
B1
Eccentric Pull Up
3 x 0:30 @ 8
B2
Bilateral Snapdown
3 x 3
C
Straight Arm Pull Down
1 x 40 @ 9
D1
Dumbbell Floor Press
3 x 8 @ 8
D2
Single Arm Dumbbell Row
3 x 8 @ 8
D3
DB / KB Goblet Squat
3 x 8 @ 8
E1
Static Bear Hold
3 x 0:40
E2
Standing Pallof Press
3 x 6 @ 8
F
Prone A Hold
1 x 2:30
Conditioning (OPTIONAL)
G
This is an OPTIONAL conditioning block. Refer to the 'Surfing Conditioning Manual', where you can select an appropriate method / session to challenge the following energy systems that relate to specific limiting factors in your surfing performance: 1. AEROBIC - If you are tiring during longer sessions or failing to recover between paddling efforts - Low - moderate intensity efforts of 8-90 minutes - Typically 30-90 minutes per session - Advised 2-3 sessions per week 2. ANAEROBIC LACTIC - If you are struggling with getting out back or intense paddling efforts - Moderate - high intensity efforts of 10-40 seconds - Typically 10-20 minutes per session - Advised max. 2 sessions per week 3. ANAEROBIC ALACTIC - If you are struggling to sprint or lack ‘power’ to paddle into waves - Repeated bouts of very short (typically <10s), very intense effort - Typically 10-20 minutes per session - Advised max. 2 sessions per week
Recovery
H
Cool Down
1. Static Stretching 5 minutes. Refer to the ‘Surfing Mobility Manual’ and select an exercise from TWO areas that you think may need some more attention. 2. Box Breathing (Optional - can be carried out whilst stretching) To encourage an immediate shift to a parasympathetic (recovery) state, lie on the floor with your feet elevated and complete the following: - Close your eyes. Breathe in through your nose while counting to four slowly. - Hold your breath while counting slowly to four (avoid clamping your mouth or nose shut). - Begin to slowly exhale for 4 seconds. - Repeat for 2 minutes.
Dynamic Warm Up
A
Dynamic Warm Up
1. Foam Roll (Optional) - 10 slow rolls in total / per side, focussing on tight or problematic areas. Refer to the ‘Surfing Mobility Manual’ for videos and instructions. 2. Mobilise - Complete the following circuit once: - Wall Ankle Mobilisation x 10 reps (per side) - World’s Greatest Stretch x 10 reps (per side) - 90/90 Hip Flow x 10 reps (per side) - Cat Camel x 10 reps - Prone Arm Circles x 10 reps (per side) 3. Prepare - Complete the following circuit twice: - Bodyweight Cossack Squat x 6 (per side) - Bilateral / Single RDL x 6 (per side) - Band Pull Aparts x 15 - T.Push Up x 6 (per side) Notes: - See videos for technical points
B1
Dumbbell Split Squat
3 x 6 @ 8
B2
Push Up Throw From Knees
3 x 3
C
Split Squat Iso Hold
D1
Eccentric Push Up
3 x 5 @ 8
D2
Dumbbell Romanian Deadlift
3 x 8 @ 8
D3
Suspension Trainer Row
3 x 10 @ 8
E1
Banded Woodchopper
3 x 8 @ 8
E2
DB/KB Suitcase Carry
3 x 0:40
F
Prone Bottle Hops
1 x 60
Conditioning (OPTIONAL)
G
This is an OPTIONAL conditioning block. Refer to the 'Surfing Conditioning Manual', where you can select an appropriate method / session to challenge the following energy systems that relate to specific limiting factors in your surfing performance: 1. AEROBIC - If you are tiring during longer sessions or failing to recover between paddling efforts - Low - moderate intensity efforts of 8-90 minutes - Typically 30-90 minutes per session - Advised 2-3 sessions per week 2. ANAEROBIC LACTIC - If you are struggling with getting out back or intense paddling efforts - Moderate - high intensity efforts of 10-40 seconds - Typically 10-20 minutes per session - Advised max. 2 sessions per week 3. ANAEROBIC ALACTIC - If you are struggling to sprint or lack ‘power’ to paddle into waves - Repeated bouts of very short (typically <10s), very intense effort - Typically 10-20 minutes per session - Advised max. 2 sessions per week
Recovery
H
Cool Down
1. Static Stretching 5 minutes. Refer to the ‘Surfing Mobility Manual’ and select an exercise from TWO areas that you think may need some more attention. 2. Box Breathing (Optional - can be carried out whilst stretching) To encourage an immediate shift to a parasympathetic (recovery) state, lie on the floor with your feet elevated and complete the following: - Close your eyes. Breathe in through your nose while counting to four slowly. - Hold your breath while counting slowly to four (avoid clamping your mouth or nose shut). - Begin to slowly exhale for 4 seconds. - Repeat for 2 minutes.
Dynamic Warm Up
A
Dynamic Warm Up
1. Foam Roll (Optional) - 10 slow rolls in total / per side, focussing on tight or problematic areas. Refer to the ‘Surfing Mobility Manual’ for videos and instructions. 2. Mobilise - Complete the following circuit once: - Wall Ankle Mobilisation x 10 reps (per side) - World’s Greatest Stretch x 10 reps (per side) - 90/90 Hip Flow x 10 reps (per side) - Cat Camel x 10 reps - Prone Arm Circles x 10 reps (per side) 3. Prepare - Complete the following circuit twice: - T.Push Up x 6 (per side) - Band Pull Aparts x 15 - Bodyweight Cossack Squat x 6 (per side) Notes: - See videos for technical points
B1
Push Up
3 x 8 @ 8
B2
Kneeling Med Ball Slam
3 x 3
C
Banded Tricep Pushdowns
1 x 40 @ 9
D1
Chest Supported Row
3 x 8 @ 8
D2
Scap Push Up
3 x 8
D3
Dumbbell Reverse Lunges
3 x 8 @ 8
E1
Flutter Kicks
3 x 0:40
E2
Side Plank
3 x 0:40
Paddling Endurance
F
Paddling Endurance
Set up a resistance band at waist/chest height, then complete the following circuit for 4 rounds: Straight Arm Pulldown x 15 Prone Y Raise x 15 Prone T Raise x 15 30 second Rest Be strict with your rest intervals.
Recovery
G
Cool Down
1. Static Stretching 5 minutes. Refer to the ‘Surfing Mobility Manual’ and select an exercise from TWO areas that you think may need some more attention. 2. Box Breathing (Optional - can be carried out whilst stretching) To encourage an immediate shift to a parasympathetic (recovery) state, lie on the floor with your feet elevated and complete the following: - Close your eyes. Breathe in through your nose while counting to four slowly. - Hold your breath while counting slowly to four (avoid clamping your mouth or nose shut). - Begin to slowly exhale for 4 seconds. - Repeat for 2 minutes.
Endurance
A
Refer to the 'Surfing Conditioning Manual', where you can choose from a variety of 'Aerobic Conditioning' methods (based on your level of ability & fitness). The aerobic energy system is the most predominantly used in surfing (as well as most other sports).
Alan Bisseker - (ASCC)
A proud Devonian, and a distinctly average surfer. Alan is a professional strength and conditioning coach who works with a range of elite athletes across multiple sports (include Olympic & World Champions). He created Strong Surf Club to give weekend warriors access to the kind of highly focussed strength training that pros use to stay at the top of their game.
You'll never have to walk away from a surf with any regret again. Find out exactly how you can prepare physically and make the most out of every single session. Let's get cracking eh?
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Leighton Smith
Longboarder / UK Surf Show Host
Verified Athlete"I can hunt down waves and get into position on any wave I paddle for and my overall wave count has probably doubled. I’m now surfing the best I’ve ever surfed in my entire life and it’s all down to these well constructed workouts. Honestly can’t recommend these workouts enough! 10/10!"
Pete Skilton
Longboarder / UK Surf Show Host
Verified Athlete"These workouts are not only easy to follow, but they have increased my paddle fitness and strength massively - to the point where I'm now paddling for waves that I wouldn't have normally gone for before. My wave count has increased massively and I feel stronger and always ready to go surfing!"
Zoe
Weekend Warrior / Longboarder
Verified Athlete"This is the first surf specific training I've tried and I'm hooked! I can already feel the benefits of stronger paddling, less niggles in my back and shoulders after long surf sessions and generally feeling more confident in the water."
Angie
Landlocked Surfer / Longboarder
Verified Athlete"Adrenaline Athlete has been a critical part of my surfing progression. Particularly as a landlocked surfer. I’m actually amazed at how much my strength and mobility have improved... And the community of other surfers on the app is really supportive. Love it!"
When you join a team you’re getting more than programming, you’re joining an online community.
Strong Surf Club (Gym Edition)
Strong Surf Club (Gym Edition)
Strong Surf Club (Gym Edition)
