How To Use The Program

Base and Strength Phase (Weeks 1-9)

Do this part of the program 3-4 times per week for best results
Eg: do Program A once or twice a week and Program B once or twice a week alternating between the two.

An example of doing the program four times a week (over one week)

MONDAY PROGRAM A
TUESDAY PROGRAM B
THURSDAY PROGRAM A
FRIDAY PROGRAM B

An example of doing the program three times a week (over two weeks)

MONDAY PROGRAM A
WEDNESDAY PROGRAM B
FRIDAY PROGRAM A
MONDAY PROGRAM B
WEDNESDAY PROGRAM A
FRIDAY PROGRAM B

Examples of things that may affect how many times per week you do the Base And Strength Phase:

  • You’re surfing a lot
  • You do other training as well
  • How quickly you recover from exercise

These things as well as other lifestyle choices can affect the amount of training that’s healthy for you to do.

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

Sport Specific Phase (Weeks 10-12)

Program A and Program B should be done once every four days in this phase.

For example: (over two weeks)

MONDAY PROGRAM A
WEDNESDAY PROGRAM B
FRIDAY PROGRAM A
SUNDAY PROGRAM B
TUESDAY PROGRAM A
THURSDAY PROGRAM B
SATURDAY PROGRAM A

Warm-Up

In all Phases 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.

Stretch and Mobility Program (Weeks 1-12)

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

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

This program should be used for the entire 12 weeks

If you have any other questions please go to the FAQs Page or check out the Earth And Ocean Fit Surf Strength Program Group on Facebook.

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