Get Yourself into Surf-Ready Shape by Summer

Get Yourself into Surf-Ready Shape by Summer

Lounging on the beach all day long might seem like the perfect way to spend your summer holiday, but at some point, the adventurer in your is going to want to get up and about, and experience the adrenaline-fueled activities the sea has to offer. And surfing is the pinnacle of beach fun and adventure. However, when you think about taking on the restless waves and gliding across the surface like in a cool surfing montage, you are probably not considering the level of training and physical preparation needed to master the art and avoid tumbling into the sea.

That’s right, surfing is not walk in the park, so if you are planning on trying out this adventure sport yourself, you need to prep your body for the challenges ahead. This is where “traditional” fitness and strength training comes into play. Here is how you can get yourself into surf-ready (and beach-ready) shape before summer rolls along.

Up your cardiovascular endurance

Surfing challenges your body on all fronts, testing your strength, endurance, balance, and coordination. This is why the first thing you need to work on if you want to keep your breakfast inside is to significantly increase your cardiovascular endurance with explosive interval training.

While steady-state cardio has numerous physical benefits, it won’t be enough to prepare your body for the grueling challenge of surfing. Instead, use sprinting, jumping, and numerous other weighted and bodyweight cardio exercises to increase your overall level of fitness. Another excellent way to supplement your gym training is to take up swimming twice per week to get your body accustomed to this type of exercise — you are going to need it once you find yourself having to fight the waves.

Improve upper body strength

Most people associate surfing with lower body strength and stabilization, and while that is true, you mustn’t neglect your upper body muscles either, as surfing requires you to utilize your entire body to stay on the board. Specifically, your lats will be strained and challenged to the max, as these muscles are instrumental in maintaining a rigid yet flexible frame that will allow you to control the board instead of the other way around.

So focus on building up your back muscles, including your spinal erectors and your traps, in order to help the lats do their work. Some of your staple movements should be the pull-up, the barbless bent over row, and the deadlift.

Activate and strengthen your core

People tend to forget that core work is imperative in every aspect of life, whether you are a professional athlete or simply looking to be able to carry the groceries home even in your silver years — core work matters. When it comes to surfing, though, core work becomes imperative.

The bulk of your stabilization power will come from your core, and even though modern Lost surfboards and the like are designed to help you stay in control, your balance and strength will be tested once you find yourself battling the waves. So make sure you up your core training with weighted planks (front and side), and if you can, try introducing some calisthenics movements as well into your routine such as the front and back lever — these will help you strengthen your core to the max.

Build those leg and glute stabilizers

Moving downwards, and we find ourselves facing the problem of lower body strength and stabilization. Unfortunately, the majority of people emphasize upper body training in the gym, ultimately creating an aesthetically unpleasant imbalance that will also impede their performance in other sports. This means that if you want to surf like a pro this season, you need to emphasize lower body training with big compound movements.

So diversify your lower body routine with squats and their numerous variations, lunges, Bulgarian split-squats, deadlifts and stiff-legged deadlifts, glute bridges and even weighted wall sits that will challenge your body through isometric contraction — just like the surfboard will.

Work on your balance and coordination

Finally, if you want to get your body truly surf-ready for the summer, you should tailor your training routine to build up your balance and coordination. This doesn’t necessarily mean balancing on a Bosu ball while doing one-legged overhead squats, but it does mean mastering the pistol squat, introducing plyometric movements, and doing plenty of unilateral work on the side. Before long, you will feel more stable and sturdy than ever, able to stand up straight on a surfboard without fear of immediately crashing into the water.

Surfing is one of the most physically tasking challenges you can take on, which is why it requires thorough planning and preparation before you by your first surfboard. However, you needn’t fear such a challenge, especially if you use these essential steps to get yourself into surf-ready shape in no time!