Surfing Pre-Season Training Plan

$39.00

• 8 week, 5 days per week
• Designed for the land-locked surfer to prepare for trips/vacations
• This training plan is one of the 200+ Plans included with an Athlete’s Subscription.

Description

This 8-week training program is designed to prepare land-locked recreational surfers for a surf trip,
or serious and professional surfers for for the competitive surfing season if they’ve spent time away

from the water during the offseason.

Our goals with this program are three fold:

(1) Develop the strength, power, and strength endurance of your upper body and core.
Upper body pressing and pulling strength, power and strength endurance are the primary drivers of paddling performance during surfing. This program will help you develop the strength and endurance to do the paddling needed to ride more waves.
(2) Train your paddling-specific work capacity/energy system (lungs and heart).
Your lungs and heart are the drivers behind your paddling muscles, and must also be trained. We train these sport specifically during the pool sessions where you will increase your capacity and efficiency to perform in your element, water.
(3) Increase your overall strength and durability.
We understand the danger of surfing and other ocean sports. In our experience, stronger athletes are simply harder to injure. Increased strength alone – upper body and core – will make you more durable. This plan also specifically targets shoulder durability.
TRAINING PROGRAM DESCRIPTION
The major fitness demand of surfing is not riding the waves, it’s paddling for them. A 2006 study published in the Journal of Strength and Conditioning Research compiled an activity profile of 42 heats during professional competitive men’s surfing event. Here are the results:
Activity                                                         Percent of Time
Paddling                                                        52%
Stationary (waiting for waves)                   42%
Wave Riding                                                 4%

Misc                                                         2%

These preliminary heats lasted 20 minutes each, and included several max paddling efforts of 1-20 second from surfers as they paddled to catch raves, or paddled back to the start zone after riding a wave.
This plan acknowledges this study’s findings, and focuses on developing the paddling, work capacity, upper body strength and core strength needed by surfers to paddle out and catch waves. The goal is to have you paddling-fit when you get to the surf beach, so you can catch more waves, and surf longer before fatiguing.
This is a progressive, very intense, 8-week, gym and pool-based training program. You will train 5 days/week for a total of 40 training sessions. The intention is that Monday, Tuesday, Wednesday, Thursday and Friday are are training days. Saturday and Sunday are rest days. This program is designed to be completed the 8 weeks prior to getting into the surf.
The first 2 weeks of this program are designed to build a level of base fitness through general, gym-based strength and conditioning.
The following 6 weeks combine sport specific (paddling) conditioning with a continued build of base fitness.
This will be your training week:
Monday – Pool-Based, Sport-specific
Tuesday – Gym-Based Total Body Strength
Wednesday – Pool-Based Work Capacity
Thursday – Gym-Based Work Capacity and Core

Friday – Gym & Pool-Based Stamina Sessions

POOL BASED SESSIONS
Each Monday during this program, you will be undergoing progressive swimming sessions designed to improve your paddling work capacity and better your performance and efficiency in the water.
You will progressively swim with your head over the water mimicking the position you would be in on a surf board.
There is also an emphasis on swimming with a pull buoy (no legs) since using your legs is not an option when in the ocean on a surf board.
Finally there is an underwater swim component designed to improve athletes durability during big wave rides when there is a risk factor of being held under water for long periods of time.
Swim PT
Wednesday’s Pool Sessions are designed to train work capacity combining hard swim efforts with onland (out of water) exercises.
STRENGTH TRAINING
Every Tuesday during this cycle you’ll train strength. Through this cycle you will progress through a pull up, push up, and back extension ladder to strengthen the upper body and core muscles associated with paddling on a surf board.
WORK CAPACITY TRAINING

Every Tuesday during this cycle you’ll train work capacity.

STAMINA TRAINING
Every Friday you’ll train stamina. Essentially, these sessions are to train recovery and the mental fitness and attitude stamina of the athlete. These are long sessions and either incorporate long runs, swims, or a combination of both.
DURABILITY
Throughout this program you will train durability targeting common issues associated with high volume paddling. You will perform soft tissue work, mobility/stretching, patterning exercises, and stabilizer muscle strengthening exercises to ensure proper functional movement of the shoulder girdle.
COMMON QUESTIONS
How long should the training sessions take?

Most training sessions are designed to be completed in 60-75 minutes.

What if I can’t keep up the Monday, Tuesday, Wednesday, Thursday and Friday Training Schedule?
Do not skip a training session. Rather, complete all the training sessions in succession. Whatever the schedule, always take two days a week, ideally together, as total rest.

For this plan, Training Sessions 1, 6, 11, 16, 21, 26, 31, and 36 are Mondays.

What if I can’t complete the exercises using the prescribed loads?
Drop, or “scale” the load or load as necessary to meet the prescribed number of reps or intervals. For example, if the training session calls for 5x Mr. Spectacular’s at 25# dumbbells and these are to heavy for you, drop to 20# dumbbells – whatever is required, to get 5 reps.
What if I’ve never trained in a gym before?
This training program is going to be quite an adventure in athletic training for you! Our strength training is built primarily around classic barbell exercises such as the front squat, dead lift, power clean, push press and bench press. These are not complicated exercises, but they can be awkward at first. If needed, you can seek exercise instruction from a local coach or personal trainer. You can also teach yourself these exercises by being patient, using lighter loads, and sticking with it. Practice helps! There are many web-based sites and resources to find information on performing these common exercises. You’re not helpless. Be resourceful.
What about exercises unique to Mountain Athlete?

Unfamiliar exercises can be found under the “Exercises” link at http://mtntactical.com/category/exercises/

What equipment do I need?

This plan requires access to an olympic swimming pool.

The only gym-based equipment needed to complete this program not common in commercial gyms is a sandbag. Male athletes will need a 60# sandbag, female athletes a 40# sandbag. Sandbags can be made from duffle bags, old army gear bags, or purchased through our online store. Be resourceful.
Several of the training sessions call for kettlebells. If you don’t have access to kettlebells, don’t worry about it. Dumbbells can be used in place of kettlebells for all the prescribed exercises.
What if I have more questions?

Sample Training

SESSION 11

Obj: Pool Session

Warm Up: Swim 400m (freestyle, not a sprint - warm up)

(1) 5 Rounds

  • 50m Swim (head over water freestyle)

  • 60 Seconds Rest


(2) 5 Rounds every 2:30

  • Swim 100m (freestyle with pull buoy - no legs)


(2) 2 Rounds

  • Swim 25m (underwater, if unable to complete

  • 25m, swim as far as you can underwater)

  • 60 Seconds Rest


(4) 2 Rounds

  • 200m Swim (freestyle, easy - cool down)

  • 30 Seconds Rest


*********************************************************

SESSION 12

Obj: Strength

Warm Up:

  • 4 Rounds

  • Barbell Complex (Men - #65, Women - #45)

  • Instep Stretch


(1) Work up to 1 Rep Max Squat Clean

(2) 5 Rounds

  • 2x Squat Clean at 85% 1 Rep Max

  • 5x Shoulder Dislocates


(3) 6 Rounds

  • 5x Walking Lunges (increasing weight each round until 5x is hard but doable) then immediately...

  • 2x Jumping Lunges

  • 5x Y+L @ 2.5


(4) 6 Rounds

  • 1-2-3-2-1

  • Pull Ups

  • Push Ups x2

  • Face Down Back Extension x3


*********************************************************

SESSION 13

Obj: Pool Session - Swim PT

Warm Up:

2 Rounds

  • 15 Burpees then…

  • Swim 200m (freestyle, easy - warm up)


(1) As Many Rounds as Possible in 20 minutes

  • 50m Swim (freestyle, sprint)

  • 5x Clapping Push Ups

  • 5x 10x Sit Ups

  • 5x Squat Jumps

  • 30 Second Superman Hold


(2) 4 Rounds

  • 15/15 Standing Founder

  • 15/15 Low Back Lunge

  • 15/15 Kneeling Founder

  • 10x Face Down Back Extensions

  • 20x Toes To Sky


(3) 2 Rounds

  • 20 Second Lat + Pec Stretch (10 seconds on lats, 10 seconds on pecs)

  • 15 Seconds Shoulder Soup Cans (unloaded)

  • 15 Seconds Shoulder Sweeps (15 seconds each arm)

  • 15 Seconds Shoulder Scarecrow (unloaded)


*********************************************************

SESSION 14

Objective: Work Capacity

Warm Up:

  • 10 Minute Kettlebell Complex (Men - 12kg or #25, Women - 8kg or #15)


(1) 10 - 1 (10, 9, 8, 7….1)

  • Back Squat (Men - #105, Women - #85)

  • Kettlebell/Dumbbell Push Press (Men - 16kg or

  • #35, Women - 12kg or #25)

  • Box Jumps (Men - 24" Women - 20")

  • Burpees

  • Sit Ups x2 (instead of 10, 9, 8… it would be 20, 18, 16…)


1st Round looks like:

  • 10x Back Squat (Men - #105, Women - #85)

  • 10x Kettlebell/Dumbbell Push Press (Men - 16kg

  • or #35, Women - 12kg or #25)

  • 10x Box Jumps

  • 10x Burpees

  • 20x Sit Ups


2nd Round looks like:

  • 9x Back Squat (Men - #105, Women - #85)

  • 9x Kettlebell/Dumbbell Push Press (Men - 16kg or

  • #35, Women - 12kg or #25)

  • 9x Box Jumps

  • 9x Burpees

  • 18x Sit Ups


All the way down to…

  • 1x Back Squat (Men - #105, Women - #85)

  • 1x Kettlebell/Dumbbell Push Press (Men - 16kg or

  • #35, Women - 12kg or #25)

  • 1x Box Jumps

  • 1x Burpees

  • 2x Sit Ups


(2) 4 Rounds

  • 5x Barbell Rollouts

  • 15 Second Superman Hold

  • 10x Seated Russian Twist (#25)


(3) 2 Rounds

  • 15 Seconds Shoulder Dislocates

  • 15 Seconds Shoulder Hand Job @ #2.5

  • 15 Seonds Wall Slides

  • 15 Seconds Y+L @ #2.5


*********************************************************

SESSION 15

Obj: Stamina

  • (1) Run for 30 minutes at moderate pace

  • (2) Swim for 30 minutes (any stroke, at a moderate pace)


*********************************************************
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Fitness Programming Focused on
Mission-Direct Performance

All that matters to MTI is outside performance. We are driven to continuously improve and evolve. To this end MTI is not beholden to any fitness programming methodology, equipment or exercise. We continuously research, deploy, assess and iterate our programming with an emphasis on Mission-Direct application and performance. Here is the MTI Method:

MTI begins program design with extensive research of the fitness demands of the mission, sport or event, identifies the exercises and progressions which sport-specifically meet those demands, chose end-of-cycle goals, and program backward to design the training plan.

We deploy the training plan "Lab Rats" at our Wyoming facility. Training session and cycle issues are identified and fixed as we work through the training plan.  Post cycle we assess the programming's effectiveness and efficiency. We keep the stuff that works, and fix or toss the stuff that doesn't.

Plan is published for purchase as an individual training plan and made available to our subscribers.

It doesn't stop there. We take what we learn by deploying our mountain and tactical programming with our Lab Rats, go back, re-visit, update and improve already published training plans. Several of our individual training plans are on their 4th or 5th version.

Our Stuff Works. Guaranteed.

By Rob Shaul

I received notes frequently from athletes hesitant to purchase a subscription or training plans asking me to sell them on why they should make the purchase.

While I understand the question, I’m not a salesman - so I can't put a hard sale on anyone for our programming.

I can tell them the process we go through to design our programming.

We begin with extensive research on the fitness demands of the event, identify the exercises and progressions which sport specifically meet those demands, chose end-of-cycle goals, and program backward to design the plan.

Then we test the cycle on ourselves and our lab rats here in Wyoming. We document, note what works and doesn’t work, re-assess, and make changes and modifications.

Then we publish the programming in the form of one of our plans or as part of our subscription daily training sessions for tactical and mountain athletes.
We don’t stop there - our daily programming is the “tip of the spear” for our programming evolution. We use these sessions to learn and make continuous improvement.

As we learn more and improve, we go back, and update the sport-specific training plans on the website. For example, we’re currently on Version 5 of our Ruck Based Selection Training Plan and Version 3 of our Dryland Ski Training Plan and Version 4 of our Big Game Back Country Hunting Training Plan.

We understand our programing isn’t cheap, but we believe it’s a great value. The $79 for the Ruck Based Selection Training Plan, and $39 for the Dryland Ski Training Plan reflect the, research, work, innovative theory, iteration, testing and feedback we've put in and received to make these plans effective.

All that matters for us is outside performance, and we feel strongly that Our Stuff Works in the real world.

Here’s our guarantee:

1) Individual Training Plan Purchase:
If you purchase an individual training plan, follow it as prescribed before your season/event/pft/selection, and if you don’t feel you were physically ready for your season/event/pft/selection, and/or didn’t see dramatic improvements in your early season performance, we’ll refund your money, no questions asked.

2) Athlete’s Subscription
If you purchase an Athletes’ Subscription, follow the training sessions as prescribed, and are not satisfied with the quality of the programming, notify us within 30 days of purchase, and we’ll refund your money, no questions asked.

Questions?
Email: rob@mtntactical.com

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This Plan is one of 200+ plans included in the Athlete's Subscription.