How To Use The Program

Base Phase (Week 1-3)

  • We’re working on muscle endurance, correcting posture and stability of joints to create a balanced body before increasing weight or doing power training

Strength Phase (Week 4-9)

  • We start to increase the weight and decrease the reps. This phase will add muscle around joints and increase strength in all the movement patterns used in surfing. There’s still an emphasis on joint stability and upper body endurance as well as developing the reflexes used in surfing. This will prepare your body for the next phase of training.

Power Phase (Week 10-12)

  • We’re now ready to increase the tempo with some exercises to develop power so you can paddle faster, hit that lip harder, throw more spray with your turns or get more air if that’s your thing!

To get the best results do 3 workouts per week in all phases.

Alternate between Workout A and Workout B.

An example of doing three workouts a week (over two weeks)

MONDAY WORKOUT A
WEDNESDAY WORKOUT B
FRIDAY WORKOUT A
MONDAY WORKOUT B
WEDNESDAY WORKOUT A
FRIDAY WORKOUT B


Stretch & Mobility Exercises

It’s very important that you move well before you start exercising and this is why the Stretch And Mobility Exercises should always be done before you train.
( Ie: before Workout A or Workout B )

You should also do it on the days you don’t train if you feel sore or tight.

These exercises should be used for the entire 12 weeks

Warm-Up

In all Phases the first set of any exercise should always be used as a warm-up and a light to medium weight used. If you go too heavy on the first set you’re more likely to injure yourself.

If you have any other questions please go to the FAQs Page or reach out to me at jared@earthandoceanfit.com.au.

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