Detailed programme

Here is a simple training programme for the most dedicated surfers that will:

1.   Build explosive lower-body strength
2.   Increase endurance
3.   Fortify abs for core stability and power
4.   Work paddlers (triceps, lats and pecs).

Do muscle endurance on day 1, explosive strength on day 2, swimming on day 3 and then have a rest day. Start slowly and build up to completing the full programme.

Muscle endurance - the routine below should ideally be completed three times but start with what you can manage.

1. Overhand Grip Pull Ups.   Hold a bar with your hands shoulder width apart and palms facing away from you. Pull yourself up so that you chin is above the bar and lower yourself slowly. Doing this in a pub doesn't count. Do five.
2. Underhand Grip Pull Ups.   This time grip the bar with your palms facing towards you. Lift yourself so your chin is again above the bar, then lower slowly. Do five.
3. Press Ups.   Keep your hands shoulder width apart and your legs and body straight, looking forwards. Press yourself upwards; fully extending your elbow so your arms are straight then lower slowly. Do eight.
4. Reverse Press Ups. Sit on the edge of a chair and grip the edges next to your buttocks with both hands. Lift yourself with your arms and walk your feet away from the chair slightly. Lower yourself until your arms are bent at right angles and lift yourself up until your arms are straight. Do eight.
5. Bicep Curls.   Stand and grasp a light hand weight (6 - 10kg) and bring it slowly to your chest. Do ten.
6. Free Pull backs. Lie face down on a bench, with a light hand weight in each hand by your chest. Extend the weights straight out in front of you, then lower and pull them towards you as if you were swimming, raising your elbows above the middle of your back. Do ten.
7. Crunches.   a) Start with twenty standard crunches, with your arms behind your head, b) Then do twenty twisting crunches alternating your left shoulder towards your right knee and right shoulder to your left knee, c) do ten crunches with your legs raised up.

Explosive strength -  include as part of a run or bike ride. Ideally do each of the following routine three times. You should really feel the burn in your thighs!

1. Jump Squats.   Keep your feet spread just wider than your shoulders, crouch so that your knees and hips are bent 90 degrees, then jump explosively off the ground, fully extend you legs before return to the start position. Do eight.
2. Lunge Squats. Take a step forward so that you have one foot in front of you and one behind you. Bend your knees and hips to 90 degrees then jump explosively off the ground scissoring your legs so that you land with the opposite foot in front of you. Jump back to the starting position. Do eight.
3. Centred jump Squats.   Start in the regular jump squat position. Jump and land with your feet together, bending so that your knees and hips are at 90 degrees, before jumping back to the starting position, feet apart. Do eight.

Swimming - start with a slow paced 200m warm up using any stroke.

1. 25 meter sprints.   Swim freestyle as fast as you can. Take a 20 second breather between each sprint, repeating 5 times.
2. 100 meter sprints.   Swim 100 meters as fast as you can, followed by a 2 minute rest. Repeat 3 times.
3. Breath holding.   Swim as far as you can holding your breath, then complete the length and swim back as normal. Repeat 4 times. Please dont over do it, pass out and drown......
4. Upper body only.   Swim four lengths freestyle using only your upper body, then four lengths using only your legs.
5. 200 meter slowdown.   Swim 100 meters freestyle, followed by 100m backstroke, slowing down to the finish.

Rest day - after three days of hard training give yourself a rest and your body the chance to rebuild energy stores.

Final word

Laird Hamilton is the epitome of the totally committed surfer, always training for his 'Day of Days'. If you want to see what you can achieve by being 100% commited to a training programme watch Laird Hamilton in action. Although most of us aren't expecting to get towed into a 100ft Maui monster anytime soon, his surf fitness-training programme is an excellent guide:

"My workouts consist of lifting and squatting programmes designed specifically for surfing. I also do circuit training combined with holding my breath for a long period of time underwater. I like to work out different body parts each day; yesterday I went on a four hour mountain bike ride, today I'll go paddling or do upper body lifting. I don't really have a set routine, but when you are lifting its a little more rigid. You're doing legs one day, then shoulders and back another day. You need to break it up so you can give your body time to heal and rebuild.
I think that the most important thing to keep in mind is that nothing happens overnight. You're not going to go down to the gym and bang iron like a monster and be in shape in a week. I think less is more. To start with do less strenuous workouts more often. It's better to do a half hour every day than to do one three-hour day twice a week. If someone wants to get into shape, it's the consistency that pays off in the end."

Enjoy! 

Surfing Genie