Surf Strength Bodyweight Program

My aim is to help you spend more time in the water and surf at a higher level without breaking your body.

  • This program consists of 2 x 45 min workouts and 20 min of stretching/mobility exercises each week
  • It has been specifically designed to prepare your body to meet the demands of surfing and being in the ocean
  • You don’t need to be spending hours at a time training. We’re surfers, not bodybuilders and let’s face it, we’d rather be surfing than in the gym!
  • All exercises can be done at home or gym.
  • All you need is a swiss ball to get started (first 4 weeks of program) & then suspension straps or gym rings which you can get online for approx $30. Equipment list below.

The program’s flexible and can be adjusted according to:

  • Your personal goals such as more upper body endurance or building muscle
  • How much training experience you have
  • How much you’re surfing
  • Other training you may be doing


Intro Offer

$159 AUD

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Bodyweight Program

The Program Will Help You:

  • Surf stronger
  • Move better
  • Increase your upper body endurance for paddling
  • Surf with more power
  • Increase your fitness
  • Prevent injuries both in and out of the water
  • Recover better
  • Spend more time in the water

What You Get:

A 12-Week Video Training Program consisting of:

  • 12 weeks access to the program
  • 26 surf-specific bodyweight exercises
  • Stretches and mobility exercises
  • Flexible workouts you can adjust to your needs
  • Ongoing support via the Facebook group
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How To Use The Program

Base Phase (week 1-4)

This forms the base for all the following phases:

  • We work on strengthening the small stabiliser muscles which are so important in surfing and aligning posture before doing any advanced exercises such as power training. This often overlooked phase is probably the most important because it forms the base for the rest of the program. If you do advanced training without building a proper base first you may get some short term gains but you’ll also be more likely to get injured!

Strength Phase (week 5-8)

Emphasis on building:

  • Full body strength
  • Some muscle
  • Upper body endurance for paddling
  • Develop the reflexes required in surfing by using equipment such as the boso and swiss ball

Power Phase (week 9-12)

We’ve been working on building a strong body that moves well in the previous phases so now it’s time to:

  • Develop the power needed to paddle faster, hit that lip harder, throw more spray with your turns, or get more air if that’s your thing!
  • This phase also has a big emphasis on joint stability

Stretches/Mobility Exercises (week 1-12)

  • Surfing can be very hard on your body and can beat up your joints, strain muscles and eventually break your body. This is why doing the right type of stretches and mobility exercises are so important to us as surfers for performance and longevity.

Doing the right type of stretches and mobility exercises will help you:

  • Move better
  • Correct posture
  • Stabilise joints
  • Activate muscles
  • Avoid injury

These exercises should be used every time before you train to get you moving better or whenever you feel sore or tight to help you recover better.

The stretches and mobility exercises in this program can also be used before you surf to increase your performance and decrease your chance of injury.

This section of the Surf Strength Program will run for the whole 12 weeks.

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  • Suspension straps or gym rings
  • Swiss ball 55cm or 65cm depending on your height
  • Bench or chair (may need)


  • Bosu ball
  • Small Band for squats and hip extensions
  • Workout mat
Get Started

What Our Clients Are Saying…

Deryck Tan

David Fairhead

My back problems and poor posture used to hold me back in both work and life itself, but after a short time working with Jared he had all but erased the constant back / neck pain and improved my posture immensely. He has given me back energy levels that i have not felt since a teenager and i now find my myself constantly looking for more things to do rather than more tv’s to look at. Jared brings a knowledge and energy to all his sessions that i feel anyone would benefit from. I would highly recommend him to anyone looking to crush some life goals and get themselves back on track.

Deryck Tan

Jeremy Ellis

Starting a program with Jared was one of the best things I have ever done. I needed to gain strength and flexibilty to help improve my performance for my chosen sports. Golf and skateboarding are quite different but we managed to structure a program to suit both. I have noticed a massive difference from start to finish, my recovery after is far better which means im able to get out there more. Im driving further with less effort, and my general balance and feeling is remarkably better. Stoked on my results.

Deryck Tan

Andrew WoodHardline Surfboards Owner

Age and injuries catch up fast and it was time I got some help. Ive had a recent shoulder op and other injuries so Jarred got the full run down then he checked body posture alignment, mobility and started to formulate a program to get me right. My initial goal was to be surfing for a surf trip in 4 weeks. After that it’s to maintain a level of fitness to keep surfing. Jared got me back in the water surfing and with confidence my body would be strong enough to enjoy my surfing. Since that trip I have continued to use the exercises and instruction Jarred gave me. My shoulders are stronger and pain free, my other injuries are being maintained and I’m surfing ever day we have waves. Jared’s knowledge and understanding of fitness and body function saved my surfing life. Thank you Jared, I will be recommending your services.

Deryck Tan

Mike Miers

Jared has been my personal trainer for the past five years. His approach and knowledge of a holistic and balanced approach to fitness is first class. He has a depth of knowledge on diet, physiology and exercise that surpasses any trainers I have encountered in the past. Highly recommended.

Deryck Tan


Due to a few weaknesses such as lower back and recent knee arthroscopy, it has taken a while for my body to settle into regular exercise. Jared has supported me along the way with simple exercise modifications where necessary to assist me to keep exercising and grow stronger and fitter whilst not aggravating my injuries. Jared has pushed me to excel but not so far as to put me back on the bench. It has now been three months and I am stronger and fitter than I have been for years and I look forward to every training session.

Deryck Tan

Phil Childs - RetiredGeneral Surgeon

I’ve been having a 45min personal training session with Jared twice a week for over 2 years. His professionalism and holistic approach to individual needs keep me coming back. The results have improved my sense of wellbeing and my physical ability to enjoy leisure time pursuits such as golf and surfing. I’d recommend him to help you achieve your goals and physical self-confidence.

Glen Paap

I have always trained and had ok results. Though I can honestly say after training with Jared my body has transformed. Would highly recommend.

Mark Sheppard

Jared rehabilitated me after a shoulder injury. I like the fact that Jared surfs and understands what is required to get back in the water surfing.

Jono CulleyOwner of Hollow Surf

Jared created a world I wanted to not only live in but rule

Kieran Hubble

I highly recommend the services offered, you won’t be left disappointed. Professional experience, knowledge and motivation to people of all backgrounds.

Shane Rakich

Highly recommend Jared to anyone looking to enhance their training experience. Professional, dedicated and 100% committed to getting results.

Earth and Ocean Fit’s Spearo Strength Program has made a huge difference to my diving fitness. Not owning a boat means anchor pulling is largely my responsibility, a task which I struggled with. I am finding this easier as I continue with the program. My overall diving has improved as well. Gun loading is no longer a chore and my heels no longer feel sore even after a full day of diving. The stretches and mobility exercises to help breath hold has had a positive impact too. Dare I add that straight arming fish is now a piece of cake? The videos and the timer make the program very easy to follow. Plus Jared is readily available for advice. Don’t spend that money on gear. Invest it on yourself.

Subscribe for free offer

Subscribe to Earth & Ocean Fit for access to our free 14-Day Strength and Mobility Challenge program.