For most of us, we need to keep a high baseline level of preparedness at all times. Then gradually build from there. Especially those who only surf once per week or month.
Because surfing is so reactive and it could be ‘on’ at any time. This means we also need to build recovery into our training weeks and blocks – allowing you to continually build BUT carry no or minimal fatigue into the water when a swell does roll in.
The below images provide 5 training rules for surfers to live your training life by.
This is by no means an exhaustive list. But if you stick to just these 5 rules, you won’t go far wrong in terms of reaching a high baseline of preparedness for surfing.
In addition to the images, you will find some additional context and rationale – in case you’re wondering what the hell I’m on about.
GROUP HIGH INTENSITY ACTIVITIES TOGETHER ON THE SAME DAY
Rule 1
Broadly speaking, the primary reason for this is that high intensity (HI) activities use the same metabolic pathway to trigger adaptation.
Training a mixture of HI (i.e. gym, intervals) and lower intensity (i.e. a long slow run) on the same day will still lead to gains of course.
It’s just that theoretically they use different adaptation mechanisms – which is probably not optimal.
Allow 48 hours betwen high intensity training days
Rule 2
The central nervous system can be heavily impacted by HI training.
This is great IF you give it enough time to recover before the next session.
A fully (or as near as possible to) recovered CNS will allow you to access and stimulate those higher threshold motor units and coordinate your movements to improve force / power production.
Allow at least 48 hours between your last night intensity day and any surf session
Rule 3
As a rule, you want to enter the water firing on all cylinders.
This means carrying as little neuromuscular fatigue or muscular soreness as possible, for the reasons already mentioned above.
Select intensities based on specific adaptations and stick to them.
Rule 4
For example 30 seconds max effort provides an amazing glycolytic stimulus.
30 seconds at 7/10 effort however does not!
If you are chasing a specific adaptation, it’s important to stick to the prescribed intensities.
Training for performance is a process. Embrace it!
Rule 5:
Trust the process and have FUN. It will work!
Bonus Rule:
Don’t exclusively train on wobbly stuff.
We hope you have enjoyed learning about my top 5 training rules for surfers.
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