Landlocked Surfer (Gym Edition): Training by Alan Bisseker (ASCC) in TrainHeroic

Landlocked Surfer (Gym Edition)

Adrenaline Athlete

Coach
Alan Bisseker (ASCC)

FUELLED BY PASSION. LED BY SCIENCE.

Welcome to the 'Gym Edition' of Landlocked Surfer – highly effective strength and training programmes tailored to surfing, written by a coach working in Olympic sport.

We know how it is. The love you have for surfing knows no bounds. It's a love we share.

But the time you have to enjoy it? Not so much.

Every session, and every wave, is precious.

That’s how it is for most of us, but it doesn’t mean that you have to let your surfing slide when life gets in the way of getting out.

Landlocked Surfer is designed to help you build and maintain the physical attributes you need to get the most from every surf, all year round.

So when you can get out, you get the absolute most out of it.

Start making every wave count....

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No gimmicks, just proven programming.
Access proven methods that are science-led and used to train world class athletes. In other words, they work! Based on experience honed working with elite pros – including Olympic and World Champions – every element is researched with painstaking attention to detail and perfected on athletes first.
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Online community of landlocked surfers
Join a supportive online community, share training insights and connect with experienced coaches and other landlocked folk who are committed to making the absolute most out of every surf. Share the stoke on getting better together!
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Tailored for the time-poor
The programme is designed to help you maximise the impact you see without making unrealistic expectations on your weekly schedule. Even if you miss a session, week or an entire block - you can drop straight back in at anytime. Every aspect of your training is covered in one place, from strength to daily mobility, injury prevention and conditioning.
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One-to-one level support & insight
Take your surfing performance to the next level, without needing to do the same to your salary! We want to give you the benefits of highly supported 1:1 training, for a fraction of the price. With direct access to an elite coach for feedback and questions about your training, you’ll feel fully supported from the moment you start the programme.
Features
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Direct access to your coach
Contactable anytime, holding you accountable and providing the support you need to develop
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Programming 5 days per week
Daily strength, conditioning, and mobility training that’s accessible and challenging for surfers of any level or background
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>250 detailed exercise videos
Every single exercise in the programme includes a customised video, with detailed coaching points to make execution easy
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Detailed, expert instruction & feedback
Receive technical feedback on your exercise technique and benefit from instruction by coaches who work with elite athletes
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Join a supportive online community
Become part of a community of landlocked surfers, with loads of discussions, polls, Live Q&As and other events in our private Facebook group
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Delivered through TrainHeroic
All of your strength sessions are accessed via the TrainHeroic app, allowing you to record and track your performance over time
Equipment
Required
Barbells // Plates // Dumbbells // Kettlebells // Resistance Bands // Pull Up Bar // Med Balls
Recommended
Trap Bar // Bosu Ball // Ab Wheel // SkiErg
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Sample Week
I will write fresh programming weekly. You’ll get notifications when they’re ready
Sunday
Day 1 - Strength, Power & Paddling Endurance

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.

Tuesday
Day 2 - Strength, Power & Paddling Endurance

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.

Thursday
Day 3 (Option A) - Strength, Power & Paddling Endurance

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.

Thursday
Day 3 (Option B) - Conditioning

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).

Coach
coach-avatar 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 Adrenaline Athlete to give weekend warriors access to the kind of highly focussed strength training that pros use to stay at the top of their game.

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Start making every wave count!

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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FAQs
How long is this programme?
This train don't stop! It is a rolling programme, meaning there is no end point. As long as you are a member of the programme: you will receive progressive, structured and varied workouts - until the end of time (or if for some insane reason, you stop surfing).
Who is this programme for?
Anybody who values their physical fitness and wants to be a much better surfer, put simply.
How many sessions are there per week?
The programme is based around two CORE (Days 1 & 2) and one OPTIONAL strength session (Day 3) per week, meaning even the most time-crunched surfer will still be able to train and access the necessary physical adaptations required to accelerate their surfing!
What happens if I miss any training?
The entire programme is designed with busy 'weekend warriors' in mind. If/when you do miss a session, week or even an entire block: you can either pick up where you left off, or there are exercise regressions that allow you to drop straight back in. What's more, your coach is there to support you.
What if I can't perform certain exercises, or I find them too easy?
Every single exercise within the programme contains options for you to progress or regress accordingly. Think 'Pick n Mix'!
What about mobility, and conditioning work?
'Landlocked Surfer' addresses all aspects of preparing for surfing, including mobility and conditioning. All members are provided with a copy of 'The Surfing Mobility Manual' & 'The Surfing Conditioning Manual', providing detailed guidance on how & when to drop these aspects into your week.
The Proof
verified-athlete-avatar 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!"

verified-athlete-avatar 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!"

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Landlocked Surfer (Gym Edition)
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Landlocked Surfer (Gym Edition)
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Landlocked Surfer (Gym Edition)
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Landlocked Surfer (Gym Edition)