Sometimes Less Is More!

One thing that 30 years of training has taught me is that sometimes less is more and this is definitely true when it comes to training for surfing & spearfishing.

Both these sports can be very taxing on you both physically and mentally.

So you need to take this into account when deciding how much to train OR not train.

If you train too much or go too heavy you’ll be more prone to muscle strains and joint injuries and you’ll be too sore or fatigued when you do get in the water.

The volume of training in my Surf Strength Program & Spear-Fit Program have been kept quite low with this in mind.

These programs shouldn’t take more than two and a half hours a week including strength work, stretching / mobility exercises and cardio.

Strength Work:

You need to use exercises that will have a high carry-over to surfing and spearfishing (functional exercises).

Don’t get caught up and waste your precious time doing fad training / exercises that aren’t going to help your surfing or diving.

Don’t worry. Functional training when combined with a good diet will make you look great too!

Stetching / Mobility Work & Recovery:

Things like age, how much exercise you’re doing, stress, training experience and other lifestyle factors will affect your recovery.

Doing stretching / mobility exercises whenever you feel sore or tight and taking rest days when needed will help you to recover.

At the end of the day it’s up to you to listen to your body and adjust your training accordingly.

It’s all about finding that balance so you feel great when you do get in the water.


Aim for 2 x 20 min cardio sessions a week or a bit more if you’re keen or not surfing or diving much.

The best type of cardio training is interval training designed to help increase your anaerobic and aerobic fitness which are both important for surfing and spearfishing.

If you keep the rest times down in-between strength exercises this will also help to increase your fitness but emphasis should still be on doing each exercise with good form.

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